Pull - Push - Legs
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Kroc Row | 2 | 5–10 reps | @5 |
| 6 | 8–12 reps | @9 | ||
| 2 | Lat Pulldown | 4 | 12–15 reps | @9 |
| Superset | ||||
| 3A | Rear Delt Fly (Cable) | 3 | 12–15 reps | @9 |
| 3B | Bicep Curl (Dumbbell) | 3 | 8–12 reps | @9 |
| 4 | Standing Pullover (Cable) | 3 | 8–12 reps | @9 |
| 5 | Reverse Abs Crunch (Bodyweight) | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 5–10 reps | @5 |
| 1 | 8–12 reps | @7 | ||
| 3 | 4–6 reps | @9 | ||
| 2 | Seated Chest Fly (Cable) | 4 | 12–15 reps | @9 |
| 3 | Tricep Extension (Cable) | 4 | 12–15 reps | @9 |
| 4 | Shoulder Press (Machine) | 4 | 5–10 reps | @9 |
| 5 | Lateral Raise (Machine) | 3 | 12–15 reps | @9 |
| 6 | Chest Press (Machine) | 3 | 8–12 reps | @9 |
| 7 | Decline Crunch (Weighted) | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 1 | 8–12 reps | @5 |
| 1 | 8–12 reps | @8 | ||
| 3 | 4–6 reps | @9 | ||
| 2 | Leg Extension | 5 | 25 reps | @10 |
| 3 | Seated Hamstring Curl | 5 | 25 reps | @10 |
| 4 | Pull-Up (Bodyweight) | 5 | 5–10 reps | @7 |
| 5 | Hack Squat | 1 | AMRAP | @10 |
| 6 | Ab Wheel | 3 | AMRAP | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | T-Bar Row | 1 | 5–10 reps | @5 |
| 1 | 5–10 reps | @7 | ||
| 3 | 5–10 reps | @9 | ||
| 2 | Lat Pulldown (Close Grip) | 3 | 12–15 reps | @9 |
| Superset | ||||
| 3A | Bent Over Row (Smith Machine) | 3 | 8–12 reps | @9 |
| 3B | Behind The Back Shrug (Smith Machine) | 3 | 12–15 reps | @9 |
| 4 | Single Arm Rear Delt Fly (Cable) | 6 | 8–12 reps | @9 |
| 5 | Preacher Curl (Barbell) | 3 | 10 reps | @10 |
| 6 | Cable Crunch | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 8–12 reps | @5 |
| 1 | 5–10 reps | @8 | ||
| 3 | 4–8 reps | @9 | ||
| 2 | Dip (Bodyweight) | 3 | AMRAP | @10 |
| 3 | Shoulder Press Smith machine | 3 | 4–8 reps | @9 |
| 4 | JM Press (Smith Machine) | 3 | 4–8 reps | @9 |
| Superset | ||||
| 5A | French Press | 3 | 8–12 reps | @9 |
| 5B | Lateral Raise (Dumbbell) | 3 | 12–15 reps | @9 |
| Superset | ||||
| 6A | Ghd Situps | 3 | AMRAP | — |
| 6B | Push Up | 3 | AMRAP | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 1 | 8–12 reps | @5 |
| 1 | 8–12 reps | @7 | ||
| 3 | 5–10 reps | @9 | ||
| 2 | Hip Abductor (Machine) | 3 | 25 reps | @10 |
| 3 | Back Extension (Weighted) | 3 | 8–12 reps | @9 |
| 4 | Goblet Squat | 3 | 12–15 reps | @9 |
| 5 | Sandbag To shoulder | 3 | 4–8 reps | @9 |
| 6 | Chin-Up (Bodyweight) | 5 | 5–10 reps | @7 |
| 7 | Hanging Leg Raise | 3 | AMRAP | @10 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Pull - Push - Legs is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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 60 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.
Pull - Push - Legs 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Pull - Push - Legs 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
