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BoostcampPNG
5 Day Push Pull
by Derek N.
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
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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