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Sik kafalı mami (1)

by Faruk E.
1 athletes joined

Program Description

**Pull - Push off Pull - Push - Leg** is an 8-week training program designed to build strength and muscle through a structured split routine. With a commitment of 5 days per week, this program combines pull, push, and leg workouts to ensure balanced development across all major muscle groups. Each session lasts approximately 60 minutes, featuring a variety of exercises tailored for beginners to intermediates, utilizing full gym equipment. Get ready to elevate your fitness game and achieve your strength goals with this comprehensive and effective training plan!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 22, 2026 03:16
  • Last Edited
    Jan 23, 2026 07:33
Muscle Engagement
Front
Back
MuscleSet
Biceps
15.2%
Triceps
13.7%
Upper Back
11%
Front Delts
10.7%
Chest
9.1%
Lats
8.4%
Middle Delts
7.5%
Forearms
6.4%
Hamstrings
4.3%
Rear Delts
3.8%
Quadriceps
3%
Glutes
3%
Adductors
1.5%
Abductors
0.8%
Lower Back
0.8%
Abs
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Single Arm Row (Cable)
3
10-12 reps
-
4
Face Pull
3
10-15 reps
-
5
Incline Curl (Dumbbell)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
6-10 reps
-
7A
Hammer Curl (Dumbbell)
3
6-10 reps
-
7B
Reverse Curl (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Single Arm Row (Cable)
3
10-12 reps
-
4
Face Pull
3
10-15 reps
-
5
Incline Curl (Dumbbell)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
6-10 reps
-
7A
Hammer Curl (Dumbbell)
3
6-10 reps
-
7B
Reverse Curl (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Single Arm Row (Cable)
3
10-12 reps
-
4
Face Pull
3
10-15 reps
-
5
Incline Curl (Dumbbell)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
6-10 reps
-
7A
Hammer Curl (Dumbbell)
3
6-10 reps
-
7B
Reverse Curl (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Single Arm Row (Cable)
3
10-12 reps
-
4
Face Pull
3
10-15 reps
-
5
Incline Curl (Dumbbell)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
6-10 reps
-
7A
Hammer Curl (Dumbbell)
3
6-10 reps
-
7B
Reverse Curl (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Single Arm Row (Cable)
3
10-12 reps
-
4
Face Pull
3
10-15 reps
-
5
Incline Curl (Dumbbell)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
6-10 reps
-
7A
Hammer Curl (Dumbbell)
3
6-10 reps
-
7B
Reverse Curl (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Single Arm Row (Cable)
3
10-12 reps
-
4
Face Pull
3
10-15 reps
-
5
Incline Curl (Dumbbell)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
6-10 reps
-
7A
Hammer Curl (Dumbbell)
3
6-10 reps
-
7B
Reverse Curl (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Single Arm Row (Cable)
3
10-12 reps
-
4
Face Pull
3
10-15 reps
-
5
Incline Curl (Dumbbell)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
6-10 reps
-
7A
Hammer Curl (Dumbbell)
3
6-10 reps
-
7B
Reverse Curl (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Single Arm Row (Cable)
3
10-12 reps
-
4
Face Pull
3
10-15 reps
-
5
Incline Curl (Dumbbell)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
6-10 reps
-
7A
Hammer Curl (Dumbbell)
3
6-10 reps
-
7B
Reverse Curl (Barbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Pec Deck (Machine)
3
8-10 reps
-
4
Shoulder Press (Machine)
3
6-10 reps
-
5
One Arm Lateral Raise (Cable)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Pec Deck (Machine)
3
8-10 reps
-
4
Shoulder Press (Machine)
3
6-10 reps
-
5
One Arm Lateral Raise (Cable)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Pec Deck (Machine)
3
8-10 reps
-
4
Shoulder Press (Machine)
3
6-10 reps
-
5
One Arm Lateral Raise (Cable)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Pec Deck (Machine)
3
8-10 reps
-
4
Shoulder Press (Machine)
3
6-10 reps
-
5
One Arm Lateral Raise (Cable)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Pec Deck (Machine)
3
8-10 reps
-
4
Shoulder Press (Machine)
3
6-10 reps
-
5
One Arm Lateral Raise (Cable)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Pec Deck (Machine)
3
8-10 reps
-
4
Shoulder Press (Machine)
3
6-10 reps
-
5
One Arm Lateral Raise (Cable)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Pec Deck (Machine)
3
8-10 reps
-
4
Shoulder Press (Machine)
3
6-10 reps
-
5
One Arm Lateral Raise (Cable)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Pec Deck (Machine)
3
8-10 reps
-
4
Shoulder Press (Machine)
3
6-10 reps
-
5
One Arm Lateral Raise (Cable)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
-
2
Hip Thrust (Barbell)
3
6-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
4
8-10 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
-
2
Hip Thrust (Barbell)
3
6-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
4
8-10 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
-
2
Hip Thrust (Barbell)
3
6-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
4
8-10 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
-
2
Hip Thrust (Barbell)
3
6-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
4
8-10 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
-
2
Hip Thrust (Barbell)
3
6-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
4
8-10 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
-
2
Hip Thrust (Barbell)
3
6-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
4
8-10 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
-
2
Hip Thrust (Barbell)
3
6-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
4
8-10 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
-
2
Hip Thrust (Barbell)
3
6-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
4
8-10 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
6-10 reps
-
2
V-Bar Lat Pulldown
3
6-10 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6A
Hammer Curl (Dumbbell)
3
8-10 reps
-
6B
Reverse Curl (Barbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
6-10 reps
-
2
V-Bar Lat Pulldown
3
6-10 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6A
Hammer Curl (Dumbbell)
3
8-10 reps
-
6B
Reverse Curl (Barbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
6-10 reps
-
2
V-Bar Lat Pulldown
3
6-10 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6A
Hammer Curl (Dumbbell)
3
8-10 reps
-
6B
Reverse Curl (Barbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
6-10 reps
-
2
V-Bar Lat Pulldown
3
6-10 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6A
Hammer Curl (Dumbbell)
3
8-10 reps
-
6B
Reverse Curl (Barbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
6-10 reps
-
2
V-Bar Lat Pulldown
3
6-10 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6A
Hammer Curl (Dumbbell)
3
8-10 reps
-
6B
Reverse Curl (Barbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
6-10 reps
-
2
V-Bar Lat Pulldown
3
6-10 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6A
Hammer Curl (Dumbbell)
3
8-10 reps
-
6B
Reverse Curl (Barbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
6-10 reps
-
2
V-Bar Lat Pulldown
3
6-10 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6A
Hammer Curl (Dumbbell)
3
8-10 reps
-
6B
Reverse Curl (Barbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
6-10 reps
-
2
V-Bar Lat Pulldown
3
6-10 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6A
Hammer Curl (Dumbbell)
3
8-10 reps
-
6B
Reverse Curl (Barbell)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Pec Deck (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
6-10 reps
-
4
One Arm Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Pec Deck (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
6-10 reps
-
4
One Arm Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Pec Deck (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
6-10 reps
-
4
One Arm Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Pec Deck (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
6-10 reps
-
4
One Arm Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Pec Deck (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
6-10 reps
-
4
One Arm Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Pec Deck (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
6-10 reps
-
4
One Arm Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Pec Deck (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
6-10 reps
-
4
One Arm Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Pec Deck (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
6-10 reps
-
4
One Arm Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
3
Pec Deck (Machine)
3 Sets
8-10 Reps
-
4
Shoulder Press (Machine)
3 Sets
6-10 Reps
-
5
One Arm Lateral Raise (Cable)
3 Sets
10-12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
Day 3
1
Leg Press (45 Degrees)
3 Sets
6-8 Reps
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2
Hip Thrust (Barbell)
3 Sets
6-10 Reps
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3
Leg Extension
3 Sets
8-10 Reps
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4
Leg Curl
4 Sets
8-10 Reps
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5
Hip Adductor (Machine)
3 Sets
10-12 Reps
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Day 5
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
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2
Pec Deck (Machine)
3 Sets
8-10 Reps
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3
Shoulder Press (Machine)
3 Sets
6-10 Reps
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4
One Arm Lateral Raise (Cable)
3 Sets
10-12 Reps
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5
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
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6
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
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Day 1
1
Lat Pulldown
3 Sets
6-10 Reps
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2
Bent Over Row (Barbell)
3 Sets
6-10 Reps
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3
Single Arm Row (Cable)
3 Sets
10-12 Reps
-
4
Face Pull
3 Sets
10-15 Reps
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5
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
-
6
Bicep Curl (Cable)
3 Sets
6-10 Reps
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7A
Hammer Curl (Dumbbell)
3 Sets
6-10 Reps
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7B
Reverse Curl (Barbell)
3 Sets
6-10 Reps
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Day 4
1
Chest Supported Row (Dumbbell)
3 Sets
6-10 Reps
-
2
V-Bar Lat Pulldown
3 Sets
6-10 Reps
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3
Standing Pullover (Cable)
3 Sets
8-12 Reps
-
4
Reverse Pec Deck
3 Sets
8-12 Reps
-
5
Bicep Curl (Cable)
3 Sets
8-10 Reps
-
6A
Hammer Curl (Dumbbell)
3 Sets
8-10 Reps
-
6B
Reverse Curl (Barbell)
3 Sets
8-10 Reps
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