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Push, Pull & Progress

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Program Description

This is a novice-friendly program designed with two main goals - getting stronger & losing weight.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jun 09, 2025 09:15
  • Last Edited
    Aug 04, 2025 10:32

Summary

Unlock your strength potential with the "Push, Pull & Progress" program, a comprehensive 12-week training plan designed for those ready to elevate their fitness game. Committing just three days a week, you'll engage in a balanced mix of push and pull exercises, focusing on major muscle groups to build strength and endurance. Each session incorporates essential movements like the Bench Press and Lat Pulldown, ensuring a well-rounded approach to muscle development. Get ready to push your limits and see real progress in your performance!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.2%
Hamstrings
11.8%
Glutes
10.3%
Triceps
9.3%
Upper Back
8.4%
Chest
7%
Lats
6.4%
Front Delts
6.3%
Lower Back
5.8%
Biceps
5.5%
Middle Delts
4.6%
Cardio
2.7%
Abs
2.6%
Rear Delts
2.2%
Adductors
1.7%
Abductors
0.8%
Forearms
0.5%
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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
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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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
RPE 6.5
2
Overhead Press (Barbell)
4
RPE 7.5
3
Bench Press (Barbell)
1
3
RPE 7
RPE 7.5
4
Chest Press (Machine)
4
RPE 7
5
Tricep Pushdown (Cable)
3
RPE 7.5
6
Cardio (LISS)
1
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
RPE 6.5
2
Overhead Press (Barbell)
4
RPE 7.5
3
Chest Fly (Machine)
3
RPE 6.5
4
Reverse Lunge (Bodyweight)
4
RPE 7.5
5
Cardio (LISS)
1
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
RPE 6.5
2
Overhead Press (Barbell)
4
RPE 7.5
3
Chest Fly (Machine)
3
RPE 6.5
4
Reverse Lunge (Bodyweight)
4
RPE 7.5
5
Cardio (LISS)
1
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
RPE 7.5
2
Seated Row (Cable)
4
RPE 7
3
Face Pull
3
RPE 7
4
Hammer Curl
3
-
5
Cardio (LISS)
1
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
RPE 7.5
2
Seated Row (Cable)
4
RPE 7
3
Face Pull
3
RPE 7
4
Hammer Curl
3
-
5
Cardio (LISS)
1
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
RPE 7.5
2
Seated Row (Cable)
4
RPE 7
3
Face Pull
3
RPE 7
4
Hammer Curl
3
-
5
Cardio (LISS)
1
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
RPE 6.5
2
Overhead Press (Barbell)
4
RPE 7.5
3
Bench Press (Barbell)
1
3
RPE 7
RPE 7.5
4
Chest Press (Machine)
4
RPE 7
5
Tricep Pushdown (Cable)
3
RPE 7.5
6
Cardio (LISS)
1
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
RPE 6.5
2
Overhead Press (Barbell)
4
RPE 7.5
3
Bench Press (Barbell)
1
3
RPE 7
RPE 7.5
4
Chest Press (Machine)
4
RPE 7
5
Tricep Pushdown (Cable)
3
RPE 7.5
6
Cardio (LISS)
1
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
RPE 6.5
2
Overhead Press (Barbell)
4
RPE 7.5
3
Bench Press (Barbell)
1
3
RPE 7
RPE 7.5
4
Chest Press (Machine)
4
RPE 7
5
Tricep Pushdown (Cable)
3
RPE 7.5
6
Cardio (LISS)
1
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
RPE 6.5
2
Overhead Press (Barbell)
4
RPE 7.5
3
Bench Press (Barbell)
1
3
RPE 7
RPE 7.5
4
Chest Press (Machine)
4
RPE 7
5
Tricep Pushdown (Cable)
3
RPE 7.5
6
Cardio (LISS)
1
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
RPE 6.5
2
Overhead Press (Barbell)
4
RPE 7.5
3
Bench Press (Barbell)
1
3
RPE 7
RPE 7.5
4
Chest Press (Machine)
4
RPE 7
5
Tricep Pushdown (Cable)
3
RPE 7.5
6
Cardio (LISS)
1
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
RPE 6.5
2
Overhead Press (Barbell)
4
RPE 7.5
3
Bench Press (Barbell)
1
3
RPE 7
RPE 7.5
4
Chest Press (Machine)
4
RPE 7
5
Tricep Pushdown (Cable)
3
RPE 7.5
6
Cardio (LISS)
1
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
RPE 7.5
2
Seated Row (Cable)
4
RPE 7
3
Face Pull
3
RPE 7
4
Hammer Curl
3
-
5
Cardio (LISS)
1
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
RPE 7.5
2
Lat Pulldown
4
RPE 7.5
3
Seated Row (Cable)
4
RPE 7
4
Face Pull
3
RPE 7
5
Hammer Curl
3
-
6
Cardio (LISS)
1
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
RPE 7.5
2
Lat Pulldown
4
RPE 7.5
3
Seated Row (Cable)
4
RPE 7
4
Face Pull
3
RPE 7
5
Hammer Curl
3
-
6
Cardio (LISS)
1
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
RPE 6.5
2
Overhead Press (Barbell)
4
RPE 7.5
3
Bench Press (Barbell)
1
3
RPE 7
RPE 7.5
4
Chest Press (Machine)
4
RPE 7
5
Tricep Pushdown (Cable)
3
RPE 7.5
6
Cardio (LISS)
1
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
RPE 6.5
2
Overhead Press (Barbell)
4
RPE 7.5
3
Bench Press (Barbell)
1
3
RPE 7
RPE 7.5
4
Chest Press (Machine)
4
RPE 7
5
Tricep Pushdown (Cable)
3
RPE 7.5
6
Cardio (LISS)
1
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
RPE 6.5
2
Overhead Press (Barbell)
4
RPE 7.5
3
Bench Press (Barbell)
1
3
RPE 7
RPE 7.5
4
Chest Press (Machine)
4
RPE 7
5
Tricep Pushdown (Cable)
3
RPE 7.5
6
Cardio (LISS)
1
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
RPE 7.5
2
Seated Row (Cable)
4
RPE 7
3
Face Pull
3
RPE 7
4
Hammer Curl
3
-
5
Cardio (LISS)
1
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
RPE 7.5
2
Seated Row (Cable)
4
RPE 7
3
Face Pull
3
RPE 7
4
Hammer Curl
3
-
5
Cardio (LISS)
1
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
RPE 7.5
2
Seated Row (Cable)
4
RPE 7
3
Face Pull
3
RPE 7
4
Hammer Curl
3
-
5
Cardio (LISS)
1
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
RPE 7.5
2
Seated Row (Cable)
4
RPE 7
3
Face Pull
3
RPE 7
4
Hammer Curl
3
-
5
Cardio (LISS)
1
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
RPE 7.5
2
Seated Row (Cable)
4
RPE 7
3
Face Pull
3
RPE 7
4
Hammer Curl
3
-
5
Cardio (LISS)
1
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
RPE 7.5
2
Seated Row (Cable)
4
RPE 7
3
Face Pull
3
RPE 7
4
Hammer Curl
3
-
5
Cardio (LISS)
1
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
RPE 6.5
2
Romanian Deadlift (Barbell)
4
RPE 6.5
3
Reverse Lunge (Bodyweight)
4
RPE 7
4
Leg Extension
2
2
RPE 7
RPE 7.5
5
Lying Leg Curl
2
2
RPE 7
RPE 7.5
6
Back Extension
3
RPE 7.5
7
Cardio (LISS)
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Overhead Press (Barbell)
4
10 reps
RPE 7.5
3
Tricep Pushdown (Cable)
3
RPE 7
4
Lateral Raise (Dumbbell)
2
RPE 6
5
Overhead Tricep Extension (Dumbbell)
2
RPE 7.5
6
Reverse Lunge (Bodyweight)
4
RPE 7.5
7
Cardio (LISS)
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Overhead Press (Barbell)
4
10 reps
RPE 7.5
3
Tricep Pushdown (Cable)
3
RPE 7
4
Lateral Raise (Dumbbell)
2
RPE 6
5
Overhead Tricep Extension (Dumbbell)
2
RPE 7.5
6
Reverse Lunge (Bodyweight)
4
RPE 7.5
7
Cardio (LISS)
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
RPE 6.5
2
Romanian Deadlift (Barbell)
4
RPE 6.5
3
Reverse Lunge (Bodyweight)
4
RPE 7
4
Leg Extension
2
2
RPE 7
RPE 7.5
5
Lying Leg Curl
2
2
RPE 7
RPE 7.5
6
Back Extension
3
RPE 7.5
7
Cardio (LISS)
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
RPE 6.5
2
Romanian Deadlift (Barbell)
4
RPE 6.5
3
Reverse Lunge (Bodyweight)
4
RPE 7
4
Leg Extension
2
2
RPE 7
RPE 7.5
5
Lying Leg Curl
2
2
RPE 7
RPE 7.5
6
Back Extension
3
RPE 7.5
7
Cardio (LISS)
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
RPE 6.5
2
Romanian Deadlift (Barbell)
4
RPE 6.5
3
Reverse Lunge (Bodyweight)
4
RPE 7
4
Leg Extension
2
2
RPE 7
RPE 7.5
5
Lying Leg Curl
2
2
RPE 7
RPE 7.5
6
Back Extension
3
RPE 7.5
7
Cardio (LISS)
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
RPE 6.5
2
Romanian Deadlift (Barbell)
4
RPE 6.5
3
Reverse Lunge (Bodyweight)
4
RPE 7
4
Leg Extension
2
2
RPE 7
RPE 7.5
5
Lying Leg Curl
2
2
RPE 7
RPE 7.5
6
Back Extension
3
RPE 7.5
7
Cardio (LISS)
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
RPE 6.5
2
Romanian Deadlift (Barbell)
4
RPE 6.5
3
Reverse Lunge (Bodyweight)
4
RPE 7
4
Leg Extension
2
2
RPE 7
RPE 7.5
5
Lying Leg Curl
2
2
RPE 7
RPE 7.5
6
Back Extension
3
RPE 7.5
7
Cardio (LISS)
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
RPE 6.5
2
Romanian Deadlift (Barbell)
4
RPE 6.5
3
Reverse Lunge (Bodyweight)
4
RPE 7
4
Leg Extension
2
2
RPE 7
RPE 7.5
5
Lying Leg Curl
2
2
RPE 7
RPE 7.5
6
Back Extension
3
RPE 7.5
7
Cardio (LISS)
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
RPE 6.5
2
Romanian Deadlift (Barbell)
4
RPE 6.5
3
Reverse Lunge (Bodyweight)
4
RPE 7
4
Leg Extension
2
2
RPE 7
RPE 7.5
5
Lying Leg Curl
2
2
RPE 7
RPE 7.5
6
Back Extension
3
RPE 7.5
7
Cardio (LISS)
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
RPE 6.5
2
Romanian Deadlift (Barbell)
4
RPE 6.5
3
Reverse Lunge (Bodyweight)
4
RPE 7
4
Leg Extension
2
2
RPE 7
RPE 7.5
5
Lying Leg Curl
2
2
RPE 7
RPE 7.5
6
Back Extension
3
RPE 7.5
7
Cardio (LISS)
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
RPE 6.5
2
Romanian Deadlift (Barbell)
4
RPE 6.5
3
Reverse Lunge (Bodyweight)
4
RPE 7
4
Leg Extension
2
2
RPE 7
RPE 7.5
5
Lying Leg Curl
2
2
RPE 7
RPE 7.5
6
Back Extension
3
RPE 7.5
7
Cardio (LISS)
1
20 mins
RPE 6.5
Week 1
1 / 12 Weeks
Day 3
1
Trap Bar Deadlift
4 Sets
@6.5
2
Romanian Deadlift (Barbell)
4 Sets
@6.5
3
Reverse Lunge (Bodyweight)
4 Sets
@7
4
Leg Extension
2 Sets
2 Sets
@7
@7.5
5
Lying Leg Curl
2 Sets
2 Sets
@7
@7.5
6
Back Extension
3 Sets
@7.5
7
Cardio (LISS)
1 Set
20 mins
@6.5
Day 2
1
Lat Pulldown
4 Sets
@7.5
2
Seated Row (Cable)
4 Sets
@7
3
Face Pull
3 Sets
@7
4
Hammer Curl
3 Sets
-
5
Cardio (LISS)
1 Set
@6
Day 1
1
Leg Press
4 Sets
@6.5
2
Overhead Press (Barbell)
4 Sets
@7.5
3
Bench Press (Barbell)
1 Set
3 Sets
@7
@7.5
4
Chest Press (Machine)
4 Sets
@7
5
Tricep Pushdown (Cable)
3 Sets
@7.5
6
Cardio (LISS)
1 Set
@6