logo
BoostcampPNG

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
    Jul 08, 2024 07:37
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
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