logo
BoostcampPNG

Push pull bulk

by Victor Frechette

Program Description

5 days a week, around an hour for most people. Friday is arm day !

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 17, 2026 11:40
  • Last Edited
    Jan 18, 2026 12:54
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.3%
Quadriceps
11.3%
Front Delts
10.1%
Hamstrings
10.1%
Glutes
8.4%
Upper Back
7.2%
Lats
7.2%
Chest
6.6%
Biceps
5.7%
Middle Delts
5.4%
Abs
5.4%
Calves
3.6%
Lower Back
2.7%
Forearms
2.1%
Adductors
2.1%
Rear Delts
0.9%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
80%
75%
2A
Bent Over Row (Barbell)
3
8 reps
RPE 9
2B
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
3A
Pec Deck (Machine)
3
10 reps
RPE 9
3B
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
4A
Bicep Curl (Cable)
3
12 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
80%
75%
2A
Bent Over Row (Barbell)
3
8 reps
RPE 9
2B
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
3A
Pec Deck (Machine)
3
10 reps
RPE 9
3B
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
4A
Bicep Curl (Cable)
3
12 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
80%
2A
Bent Over Row (Barbell)
3
8 reps
RPE 9
2B
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
3A
Pec Deck (Machine)
3
10 reps
RPE 9
3B
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
4A
Bicep Curl (Cable)
3
12 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
85%
80%
2A
Bent Over Row (Barbell)
3
8 reps
RPE 9
2B
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
3A
Pec Deck (Machine)
3
10 reps
RPE 9
3B
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
4A
Bicep Curl (Cable)
3
12 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
85%
80%
2A
Bent Over Row (Barbell)
3
8 reps
RPE 9
2B
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
3A
Pec Deck (Machine)
3
10 reps
RPE 9
3B
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
4A
Bicep Curl (Cable)
3
12 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2A
Bent Over Row (Barbell)
3
8 reps
RPE 9
2B
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
3A
Pec Deck (Machine)
3
10 reps
RPE 9
3B
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
4A
Bicep Curl (Cable)
3
12 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
90%
85%
2A
Bent Over Row (Barbell)
3
8 reps
RPE 9
2B
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
3A
Pec Deck (Machine)
3
10 reps
RPE 9
3B
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
4A
Bicep Curl (Cable)
3
12 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
3 reps
90%
85%
2A
Bent Over Row (Barbell)
3
8 reps
RPE 9
2B
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
3A
Pec Deck (Machine)
3
10 reps
RPE 9
3B
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
4A
Bicep Curl (Cable)
3
12 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2A
Bent Over Row (Barbell)
3
8 reps
RPE 9
2B
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
3A
Pec Deck (Machine)
3
10 reps
RPE 9
3B
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
4A
Bicep Curl (Cable)
3
12 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
8 reps
80%
75%
2
Deficit Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
5
Lunge (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
80%
75%
2
Deficit Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
5
Lunge (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
80%
2
Deficit Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
5
Lunge (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
85%
80%
2
Deficit Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
5
Lunge (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5 reps
85%
80%
2
Deficit Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
5
Lunge (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Deficit Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
5
Lunge (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
90%
85%
2
Deficit Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
5
Lunge (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3 reps
3 reps
90%
85%
2
Deficit Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
5
Lunge (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Deficit Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
5
Lunge (Dumbbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
8 reps
8 reps
80%
75%
1B
Pull-Up (Weighted)
3
8 reps
RPE 9
2A
Bench Press (Close Grip)
3
10 reps
RPE 9
2B
Inverted Row
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Deficit Push Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
1
8 reps
8 reps
80%
75%
1B
Pull-Up (Weighted)
3
8 reps
RPE 9
2A
Bench Press (Close Grip)
3
10 reps
RPE 9
2B
Inverted Row
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Deficit Push Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
80%
1B
Pull-Up (Weighted)
3
8 reps
RPE 9
2A
Bench Press (Close Grip)
3
10 reps
RPE 9
2B
Inverted Row
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Deficit Push Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
5 reps
5 reps
85%
80%
1B
Pull-Up (Weighted)
3
8 reps
RPE 9
2A
Bench Press (Close Grip)
3
10 reps
RPE 9
2B
Inverted Row
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Deficit Push Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
1
5 reps
5 reps
85%
80%
1B
Pull-Up (Weighted)
3
8 reps
RPE 9
2A
Bench Press (Close Grip)
3
10 reps
RPE 9
2B
Inverted Row
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Deficit Push Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5 reps
85%
1B
Pull-Up (Weighted)
3
8 reps
RPE 9
2A
Bench Press (Close Grip)
3
10 reps
RPE 9
2B
Inverted Row
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Deficit Push Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
3 reps
3 reps
90%
85%
1B
Pull-Up (Weighted)
3
8 reps
RPE 9
2A
Bench Press (Close Grip)
3
10 reps
RPE 9
2B
Inverted Row
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Deficit Push Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
1
3 reps
3 reps
90%
85%
1B
Pull-Up (Weighted)
3
8 reps
RPE 9
2A
Bench Press (Close Grip)
3
10 reps
RPE 9
2B
Inverted Row
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Deficit Push Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3 reps
90%
1B
Pull-Up (Weighted)
3
8 reps
RPE 9
2A
Bench Press (Close Grip)
3
10 reps
RPE 9
2B
Inverted Row
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Deficit Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
2
10 reps
RPE 9
1B
Bicep Curl (Barbell)
2
10 reps
RPE 9
2A
Bicep
2
10 reps
RPE 9
2B
Tricep
2
10 reps
RPE 9
3A
Bicep
2
10 reps
RPE 9
3B
Tricep
2
10 reps
RPE 9
4
Abs Crunch (Weighted)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
2
10 reps
RPE 9
1B
Bicep Curl (Barbell)
2
10 reps
RPE 9
2A
Bicep
2
10 reps
RPE 9
2B
Tricep
2
10 reps
RPE 9
3A
Bicep
2
10 reps
RPE 9
3B
Tricep
2
10 reps
RPE 9
4
Abs Crunch (Weighted)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
2
10 reps
RPE 9
1B
Bicep Curl (Barbell)
2
10 reps
RPE 9
2A
Bicep
2
10 reps
RPE 9
2B
Tricep
2
10 reps
RPE 9
3A
Bicep
2
10 reps
RPE 9
3B
Tricep
2
10 reps
RPE 9
4
Abs Crunch (Weighted)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
2
10 reps
RPE 9
1B
Bicep Curl (Barbell)
2
10 reps
RPE 9
2A
Bicep
2
10 reps
RPE 9
2B
Tricep
2
10 reps
RPE 9
3A
Bicep
2
10 reps
RPE 9
3B
Tricep
2
10 reps
RPE 9
4
Abs Crunch (Weighted)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
2
10 reps
RPE 9
1B
Bicep Curl (Barbell)
2
10 reps
RPE 9
2A
Bicep
2
10 reps
RPE 9
2B
Tricep
2
10 reps
RPE 9
3A
Bicep
2
10 reps
RPE 9
3B
Tricep
2
10 reps
RPE 9
4
Abs Crunch (Weighted)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
2
10 reps
RPE 9
1B
Bicep Curl (Barbell)
2
10 reps
RPE 9
2A
Bicep
2
10 reps
RPE 9
2B
Tricep
2
10 reps
RPE 9
3A
Bicep
2
10 reps
RPE 9
3B
Tricep
2
10 reps
RPE 9
4
Abs Crunch (Weighted)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
2
10 reps
RPE 9
1B
Bicep Curl (Barbell)
2
10 reps
RPE 9
2A
Bicep
2
10 reps
RPE 9
2B
Tricep
2
10 reps
RPE 9
3A
Bicep
2
10 reps
RPE 9
3B
Tricep
2
10 reps
RPE 9
4
Abs Crunch (Weighted)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
2
10 reps
RPE 9
1B
Bicep Curl (Barbell)
2
10 reps
RPE 9
2A
Bicep
2
10 reps
RPE 9
2B
Tricep
2
10 reps
RPE 9
3A
Bicep
2
10 reps
RPE 9
3B
Tricep
2
10 reps
RPE 9
4
Abs Crunch (Weighted)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
2
10 reps
RPE 9
1B
Bicep Curl (Barbell)
2
10 reps
RPE 9
2A
Bicep
2
10 reps
RPE 9
2B
Tricep
2
10 reps
RPE 9
3A
Bicep
2
10 reps
RPE 9
3B
Tricep
2
10 reps
RPE 9
4
Abs Crunch (Weighted)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
8 reps
8 reps
80%
75%
2
Front Squat (Barbell)
3
10 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Calf Raise (Leg Press)
3
15 reps
RPE 9
5
Lunge (Dumbbell)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
8 reps
8 reps
80%
75%
2
Front Squat (Barbell)
3
10 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Calf Raise (Leg Press)
3
15 reps
RPE 9
5
Lunge (Dumbbell)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
80%
2
Front Squat (Barbell)
3
10 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Calf Raise (Leg Press)
3
15 reps
RPE 9
5
Lunge (Dumbbell)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
85%
80%
2
Front Squat (Barbell)
3
10 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Calf Raise (Leg Press)
3
15 reps
RPE 9
5
Lunge (Dumbbell)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
5 reps
85%
80%
2
Front Squat (Barbell)
3
10 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Calf Raise (Leg Press)
3
15 reps
RPE 9
5
Lunge (Dumbbell)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Front Squat (Barbell)
3
10 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Calf Raise (Leg Press)
3
15 reps
RPE 9
5
Lunge (Dumbbell)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
90%
85%
2
Front Squat (Barbell)
3
10 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Calf Raise (Leg Press)
3
15 reps
RPE 9
5
Lunge (Dumbbell)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3 reps
3 reps
90%
85%
2
Front Squat (Barbell)
3
10 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Calf Raise (Leg Press)
3
15 reps
RPE 9
5
Lunge (Dumbbell)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
90%
2
Front Squat (Barbell)
3
10 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Calf Raise (Leg Press)
3
15 reps
RPE 9
5
Lunge (Dumbbell)
2
10 reps
RPE 9
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
80%
75%
2A
Bent Over Row (Barbell)
3 Sets
8 Reps
@9
2B
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@9
3A
Pec Deck (Machine)
3 Sets
10 Reps
@9
3B
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
@9
4A
Bicep Curl (Cable)
3 Sets
12 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
Day 2
1
Squat (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
80%
75%
2
Deficit Deadlift (Barbell)
3 Sets
10 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@9
4
Seated Calf Raise
3 Sets
15 Reps
@9
5
Lunge (Dumbbell)
2 Sets
10 Reps
@9
Day 3
1A
Overhead Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
80%
75%
1B
Pull-Up (Weighted)
3 Sets
8 Reps
@9
2A
Bench Press (Close Grip)
3 Sets
10 Reps
@9
2B
Inverted Row
3 Sets
10 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
4
Deficit Push Up
2 Sets
AMRAP
@10
Day 4
1A
Skull Crusher (Barbell)
2 Sets
10 Reps
@9
1B
Bicep Curl (Barbell)
2 Sets
10 Reps
@9
2A
Bicep
2 Sets
10 Reps
@9
2B
Tricep
2 Sets
10 Reps
@9
3A
Bicep
2 Sets
10 Reps
@9
3B
Tricep
2 Sets
10 Reps
@9
4
Abs Crunch (Weighted)
3 Sets
12 Reps
@9
Day 5
1
Deadlift (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
80%
75%
2
Front Squat (Barbell)
3 Sets
10 Reps
@9
3
Leg Curl
3 Sets
12 Reps
@9
4
Calf Raise (Leg Press)
3 Sets
15 Reps
@9
5
Lunge (Dumbbell)
2 Sets
10 Reps
@9