Modified PLP (Push Legs Pull), Fall 2025
Maxwell Sun senior fall
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Curl (Dumbbell) | 3 | 8–12 reps | @7 |
| 2 | Bench Press (Barbell) | 3 | 6–10 reps | @7 |
| 3 | Incline Chest Fly (Dumbbell) | 3 | 8–12 reps | @7 |
| 4 | Incline Tricep Extension (Dumbbell) | 3 | 6–12 reps | @7 |
| 5 | Skull Crusher (Barbell) | 2 | 10–15 reps | @7 |
| 6 | Seated Lateral Raise | 2 | 8–12 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 5–8 reps | @7 |
| 1 | 8–12 reps | @7 | ||
| 2 | Romanian Deadlift (Barbell) | 2 | 6–10 reps | @7 |
| 3 | Bulgarian Split Squat (Dumbbell) | 2 | 6–10 reps | @7 |
| 1 | 8–12 reps | @7 | ||
| 4 | Lying Leg Curl | 2 | 8–12 reps | @7 |
| 5 | Abs Crunch (Machine) | 3 | 5–30 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Upright Row (Barbell) | 3 | 8–15 reps | @7 |
| 2 | Pull-Up (Bodyweight) | 3 | 6–12 reps | @7 |
| 3 | Lat Prayer | 2 | 8–12 reps | @7 |
| 4 | Chest Supported Row (Machine) | 3 | 6–10 reps | @7 |
| 5 | Preacher Curl (EZ Bar) | 2 | 8–12 reps | @7 |
| 6 | Straight Leg Calf Raise | 3 | 10–15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bicep Curl (Dumbbell) | 3 | 6–10 reps | @7 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 6–10 reps | @7 |
| 3 | Chest Press (Machine) | 3 | 8–12 reps | @7 |
| 4 | Overhead Tricep Extension (Cable) | 3 | 8–12 reps | @7 |
| 5 | Tricep Pushdown (Cable) | 2 | 10–15 reps | @7 |
| 6 | Upright Row (Cable) | 2 | 8–15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 3 | 6–10 reps | @7 |
| 2 | Leg Extension | 2 | 10–15 reps | @7 |
| 3 | Hip Thrust (Machine) | 3 | 8–12 reps | @7 |
| 4 | Seated Hamstring Curl | 3 | 8–12 reps | @7 |
| 5 | Cable Crunch | 3 | 5–30 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | One Arm Lateral Raise (Cable) | 3 | 8–12 reps | @7 |
| 2 | Barbell Row | 3 | 6–10 reps | @7 |
| 3 | Lat Pulldown | 2 | 8–12 reps | @7 |
| 4 | Single Arm Rear Delt Fly (Cable) | 3 | 10–15 reps | @7 |
| 5 | Bicep Curl (Barbell) | 2 | 8–12 reps | @7 |
| 6 | Calf Raise (Leg Press) | 3 | 10–15 reps | @7 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Modified PLP (Push Legs Pull), Fall 2025 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 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 80 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.
Modified PLP (Push Legs Pull), Fall 2025 is structured around 6 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Modified PLP (Push Legs Pull), Fall 2025 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
