Push pull leg X Upper lower
Push pull leg X Upper lower split, 7 day split and rest days are Thursday and Sunday.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pec Deck (Machine) | 3 | 8 reps | @9.5–10 |
| 2 | Incline Bench Press (Smith Machine) | 2 | 8 reps | @10 |
| 3 | Lateral Raise (Machine) | 3 | 10 reps | @9.5 |
| 4 | Shoulder Press (Machine) | 2 | 8 reps | @9.5 |
| 5 | JM Press (Smith Machine) | 2 | 8 reps | @10 |
| 6 | V-Handle Tricep Pushdown (Cable) | 3 | 8 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 3 | 8 reps | @9.5 |
| 2 | T-Bar Row | 2 | 8 reps | @10 |
| 3 | Single Arm Row (Cable) | 2 | 8 reps | @9.5 |
| 4 | Reverse Pec Deck | 3 | 10 reps | @9.5 |
| 5 | Preacher Curl (Dumbbell) | 2 | 9 reps | @9.5 |
| 6 | Hammer Curl (Cable) | 2 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Curl | 3 | 10 reps | @9.5 |
| 2 | Stiff Leg Deadlift | 2 | 8 reps | @9.5 |
| 3 | Seated Calf Raise | 3 | 10 reps | @9.5 |
| 4 | Leg Extension | 2 | 9 reps | @10 |
| 5 | Leg Press | 2 | 10 reps | @9 |
| 6 | Hip Adductor (Machine) | 2 | 8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pec Deck (Machine) | 2 | 8 reps | @10 |
| 2 | Incline Bench Press (Smith Machine) | 2 | 8 reps | @10 |
| 3 | Lat Pulldown | 2 | 8 reps | @9.5 |
| 4 | T-Bar Row | 2 | 8 reps | @10 |
| 5 | Reverse Pec Deck | 2 | 10 reps | @9.5 |
| 6 | Lateral Raise (Machine) | 2 | 10 reps | @9.5 |
| 7 | V-Handle Tricep Pushdown (Cable) | 2 | 8 reps | @9.5 |
| 8 | JM Press (Smith Machine) | 2 | 8 reps | @10 |
| 9 | Preacher Curl (Dumbbell) | 2 | 9 reps | @10 |
| 10 | Hammer Curl (Cable) | 2 | 8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 2 | 8 reps | @10 |
| 2 | Hack Squat | 3 | 10 reps | @9.5 |
| 3 | Seated Calf Raise | 2 | 10 reps | @9.5 |
| 4 | Hip Thrust (Machine) | 3 | 10 reps | @9.5 |
| 5 | Leg Curl | 2 | 8 reps | @9.5 |
| 6 | Hip Adductor (Machine) | 2 | 8 reps | @10 |
| 7 | Leg Raise (Captain's Chair) | 2 | 20 reps | @10 |
Common questions
Yes, Push pull leg X Upper lower is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Push pull leg X Upper lower is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Push pull leg X Upper lower is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
