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5 Day Push Pull

by Derek N.
4.0
(1 rating)

Program Description

Build strength

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 08, 2024 06:58
  • Last Edited
    Jun 18, 2025 08:58

Summary

Unleash your strength with the 5 Day Push Pull program, a comprehensive 6-week training plan designed to build muscle and enhance performance. This program features three intense workouts per week, focusing on push and pull movements to target all major muscle groups effectively. With a mix of dumbbell and cable exercises, you'll engage your chest, back, arms, and shoulders, ensuring balanced development. Get ready to push your limits and see real results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.1%
Upper Back
11.1%
Chest
10.4%
Biceps
9.7%
Hamstrings
9%
Abs
8.3%
Quadriceps
7.6%
Front Delts
6.9%
Lats
6.3%
Rear Delts
4.2%
Middle Delts
3.5%
Glutes
3.5%
Calves
3.5%
Lower Back
2.8%
Forearms
1.4%
Abductors
0.7%
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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
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Tricep Extension (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Tricep Extension (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Tricep Extension (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Tricep Extension (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Tricep Extension (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Tricep Extension (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 9
3
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
10 reps
RPE 9
7
Side Crunch (Cable)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 9
3
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
10 reps
RPE 9
7
Side Crunch (Cable)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 9
3
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
10 reps
RPE 9
7
Side Crunch (Cable)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 9
3
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
10 reps
RPE 9
7
Side Crunch (Cable)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 9
3
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
10 reps
RPE 9
7
Side Crunch (Cable)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 9
3
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
10 reps
RPE 9
7
Side Crunch (Cable)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Seated Calf Raise
3
14 reps
RPE 9.5
6
Cable Crunch
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Seated Calf Raise
3
14 reps
RPE 9.5
6
Cable Crunch
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Seated Calf Raise
3
14 reps
RPE 9.5
6
Cable Crunch
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Seated Calf Raise
3
14 reps
RPE 9.5
6
Cable Crunch
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Seated Calf Raise
3
14 reps
RPE 9.5
6
Cable Crunch
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Seated Calf Raise
3
14 reps
RPE 9.5
6
Cable Crunch
3
10 reps
RPE 9.5
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
3
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9
6
Chest Fly (Cable)
3 Sets
12 Reps
@9
Day 2
1
Lat Pulldown
3 Sets
8 Reps
@9
2
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@9
3
Shrug (Dumbbell)
3 Sets
10 Reps
@9
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Bicep Curl (Cable)
3 Sets
10 Reps
@9
7
Side Crunch (Cable)
3 Sets
8 Reps
@10
Day 3
1
Leg Press
3 Sets
8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@9
4
Leg Curl
3 Sets
12 Reps
@9
5
Seated Calf Raise
3 Sets
14 Reps
@9.5
6
Cable Crunch
3 Sets
10 Reps
@9.5