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5 Day Push Pull Arm

by Nicholas Stirling
2 athletes joined

Program Description

Hi rep, hi volume training to increase mass

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 27, 2025 10:40
  • Last Edited
    Oct 09, 2025 12:31

Summary

Unleash your strength with the 5 Day Push Pull Arm program, a comprehensive 9-week training plan designed for serious lifters. This program strategically splits your workouts into push, pull, and arm days, ensuring balanced muscle development and optimal recovery. With five sessions per week, you'll engage in a variety of exercises, including dumbbell skull crushers and barbell squats, tailored to challenge every major muscle group. Perfect for those with a garage gym setup, this program will elevate your training routine and help you achieve impressive gains. Get ready to push your limits!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.7%
Chest
11%
Biceps
10.7%
Triceps
10.5%
Front Delts
9.7%
Lats
8.5%
Middle Delts
7%
Forearms
5.8%
Hamstrings
4.2%
Glutes
4%
Rear Delts
3.6%
Quadriceps
3.3%
Calves
2.9%
Lower Back
2.5%
Abs
1%
Adductors
0.6%
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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
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
5
10-20 reps
-
1B
Squat (Barbell)
4
10-20 reps
-
2
Pull-Up (Bodyweight)
4
10-20 reps
-
3
Upright Row (Dumbbell)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
5
10-20 reps
-
1B
Bulgarian Split Squat (Dumbbell)
4
10-20 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
4
10-20 reps
-
3
Upright Row (Barbell)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
5
10-20 reps
-
1B
Lunge (Dumbbell)
4
10-20 reps
-
2
Chin-Up (Bodyweight)
4
10-20 reps
-
3
Upright Row (Dumbbell)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
5
10-20 reps
-
1B
Squat (Barbell)
4
10-20 reps
-
2
Pull-Up (Bodyweight)
4
10-20 reps
-
3
Upright Row (Dumbbell)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
5
10-20 reps
-
1B
Bulgarian Split Squat (Dumbbell)
4
10-20 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
4
10-20 reps
-
3
Upright Row (Barbell)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
5
10-20 reps
-
1B
Lunge (Dumbbell)
4
10-20 reps
-
2
Chin-Up (Bodyweight)
4
10-20 reps
-
3
Upright Row (Dumbbell)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
5
10-20 reps
-
1B
Squat (Barbell)
4
10-20 reps
-
2
Pull-Up (Bodyweight)
4
10-20 reps
-
3
Upright Row (Dumbbell)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
5
10-20 reps
-
1B
Bulgarian Split Squat (Dumbbell)
4
10-20 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
4
10-20 reps
-
3
Upright Row (Barbell)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
5
10-20 reps
-
1B
Lunge (Dumbbell)
4
10-20 reps
-
2
Chin-Up (Bodyweight)
4
10-20 reps
-
3
Upright Row (Dumbbell)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
5
10-20 reps
-
2
Bench Press (Dumbbell)
4
10-20 reps
-
3A
Incline Chest Fly (Dumbbell)
4
10-20 reps
-
3B
Y Raise (Dumbbell)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Bodyweight)
5
10-20 reps
-
2
Bench Press (Barbell)
4
10-20 reps
-
3A
Fly Press (Dumbbell)
4
10-20 reps
-
3B
Y Raise (Dumbbell)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
5
10-20 reps
-
2
Deficit Push Up
4
10-20 reps
-
3A
Incline Chest Fly (Dumbbell)
4
10-20 reps
-
3B
Y Raise (Dumbbell)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
5
10-20 reps
-
2
Bench Press (Dumbbell)
4
10-20 reps
-
3A
Incline Chest Fly (Dumbbell)
4
10-20 reps
-
3B
Y Raise (Dumbbell)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Bodyweight)
5
10-20 reps
-
2
Bench Press (Barbell)
4
10-20 reps
-
3A
Fly Press (Dumbbell)
4
10-20 reps
-
3B
Y Raise (Dumbbell)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
5
10-20 reps
-
2
Deficit Push Up
4
10-20 reps
-
3A
Incline Chest Fly (Dumbbell)
4
10-20 reps
-
3B
Y Raise (Dumbbell)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
5
10-20 reps
-
2
Bench Press (Dumbbell)
4
10-20 reps
-
3A
Incline Chest Fly (Dumbbell)
4
10-20 reps
-
3B
Y Raise (Dumbbell)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Bodyweight)
5
10-20 reps
-
2
Bench Press (Barbell)
4
10-20 reps
-
3A
Fly Press (Dumbbell)
4
10-20 reps
-
3B
Y Raise (Dumbbell)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
5
10-20 reps
-
2
Deficit Push Up
4
10-20 reps
-
3A
Incline Chest Fly (Dumbbell)
4
10-20 reps
-
3B
Y Raise (Dumbbell)
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Curl
5
10-20 reps
-
2
Bent Over Row (Barbell)
4
10-20 reps
-
3A
Shrug (Barbell)
4
15-25 reps
-
3B
Single Arm Row (Dumbbell)
4
10-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Curl
5
10-20 reps
-
2
Inverted Row
4
10-20 reps
-
3A
Shrug (Dumbbell)
4
15-25 reps
-
3B
Single Arm Row (Dumbbell)
4
10-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Curl
5
10-20 reps
-
2
Bent Over Row (Barbell)
4
10-20 reps
-
3A
Shrug (Barbell)
4
15-25 reps
-
3B
Single Arm Row (Dumbbell)
4
10-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Curl
5
10-20 reps
-
2
Bent Over Row (Barbell)
4
10-20 reps
-
3A
Shrug (Barbell)
4
15-25 reps
-
3B
Single Arm Row (Dumbbell)
4
10-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Curl
5
10-20 reps
-
2
Inverted Row
4
10-20 reps
-
3A
Shrug (Dumbbell)
4
15-25 reps
-
3B
Single Arm Row (Dumbbell)
4
10-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Curl
5
10-20 reps
-
2
Bent Over Row (Barbell)
4
10-20 reps
-
3A
Shrug (Barbell)
4
15-25 reps
-
3B
Single Arm Row (Dumbbell)
4
10-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Curl
5
10-20 reps
-
2
Bent Over Row (Barbell)
4
10-20 reps
-
3A
Shrug (Barbell)
4
15-25 reps
-
3B
Single Arm Row (Dumbbell)
4
10-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Curl
5
10-20 reps
-
2
Inverted Row
4
10-20 reps
-
3A
Shrug (Dumbbell)
4
15-25 reps
-
3B
Single Arm Row (Dumbbell)
4
10-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Curl
5
10-20 reps
-
2
Bent Over Row (Barbell)
4
10-20 reps
-
3A
Shrug (Barbell)
4
15-25 reps
-
3B
Single Arm Row (Dumbbell)
4
10-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Dumbbell)
5
10-20 reps
-
1B
Romanian Deadlift (Barbell)
4
10-20 reps
-
2
Incline Bench Press (Dumbbell)
4
10-20 reps
-
3
Fly Press (Dumbbell)
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Extension (EZ Bar)
5
10-20 reps
-
1B
Romanian Deadlift (Dumbbell)
4
10-20 reps
-
2
Dip (Bodyweight)
4
10-20 reps
-
3
Chest Fly (Dumbbell)
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Overhead Tricep Extension
5
10-20 reps
-
1B
Good Morning
4
10-20 reps
-
2
Pullover (Dumbbell)
4
10-20 reps
-
3
Chest Fly (Dumbbell)
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Dumbbell)
5
10-20 reps
-
1B
Romanian Deadlift (Barbell)
4
10-20 reps
-
2
Incline Bench Press (Dumbbell)
4
10-20 reps
-
3
Fly Press (Dumbbell)
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Extension (EZ Bar)
5
10-20 reps
-
1B
Romanian Deadlift (Dumbbell)
4
10-20 reps
-
2
Dip (Bodyweight)
4
10-20 reps
-
3
Chest Fly (Dumbbell)
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Overhead Tricep Extension
5
10-20 reps
-
1B
Good Morning
4
10-20 reps
-
2
Pullover (Dumbbell)
4
10-20 reps
-
3
Chest Fly (Dumbbell)
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Dumbbell)
5
10-20 reps
-
1B
Romanian Deadlift (Barbell)
4
10-20 reps
-
2
Incline Bench Press (Dumbbell)
4
10-20 reps
-
3
Fly Press (Dumbbell)
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Extension (EZ Bar)
5
10-20 reps
-
1B
Romanian Deadlift (Dumbbell)
4
10-20 reps
-
2
Dip (Bodyweight)
4
10-20 reps
-
3
Chest Fly (Dumbbell)
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Overhead Tricep Extension
5
10-20 reps
-
1B
Good Morning
4
10-20 reps
-
2
Pullover (Dumbbell)
4
10-20 reps
-
3
Chest Fly (Dumbbell)
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
5
15-25 reps
-
1B
Single Leg Calf Raise (Weighted)
4
10-20 reps
-
2A
Lateral Raise (Dumbbell)
5
10-20 reps
-
2B
Wrist Curls
5
15-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
5
15-25 reps
-
1B
Single Leg Calf Raise (Weighted)
4
10-20 reps
-
2A
Lateral Raise (Dumbbell)
5
10-20 reps
-
2B
Wrist Curls
5
15-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
5
15-25 reps
-
1B
Single Leg Calf Raise (Weighted)
4
10-20 reps
-
2A
Lateral Raise (Dumbbell)
5
10-20 reps
-
2B
Wrist Curls
5
15-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
5
15-25 reps
-
1B
Single Leg Calf Raise (Weighted)
4
10-20 reps
-
2A
Lateral Raise (Dumbbell)
5
10-20 reps
-
2B
Wrist Curls
5
15-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
5
15-25 reps
-
1B
Single Leg Calf Raise (Weighted)
4
10-20 reps
-
2A
Lateral Raise (Dumbbell)
5
10-20 reps
-
2B
Wrist Curls
5
15-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
5
15-25 reps
-
1B
Single Leg Calf Raise (Weighted)
4
10-20 reps
-
2A
Lateral Raise (Dumbbell)
5
10-20 reps
-
2B
Wrist Curls
5
15-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
5
15-25 reps
-
1B
Single Leg Calf Raise (Weighted)
4
10-20 reps
-
2A
Lateral Raise (Dumbbell)
5
10-20 reps
-
2B
Wrist Curls
5
15-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
5
15-25 reps
-
1B
Single Leg Calf Raise (Weighted)
4
10-20 reps
-
2A
Lateral Raise (Dumbbell)
5
10-20 reps
-
2B
Wrist Curls
5
15-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
5
15-25 reps
-
1B
Single Leg Calf Raise (Weighted)
4
10-20 reps
-
2A
Lateral Raise (Dumbbell)
5
10-20 reps
-
2B
Wrist Curls
5
15-25 reps
-
Week 1
1 / 9 Weeks
Day 1
1A
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
-
-
1B
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
-
2
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
-
3
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
-
Day 2
1
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
-
-
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
-
3A
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
-
3B
Y Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
-
Day 3
1
Lying Curl
1 Set
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
-
-
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
-
3A
Shrug (Barbell)
1 Set
1 Set
1 Set
1 Set
15-25 Reps
15-25 Reps
15-25 Reps
15-25 Reps
-
-
-
-
3B
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-25 Reps
10-25 Reps
10-25 Reps
10-25 Reps
-
-
-
-
Day 4
1A
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
-
-
1B
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
-
3
Fly Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
-
Day 5
1A
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
15-25 Reps
15-25 Reps
15-25 Reps
15-25 Reps
15-25 Reps
-
-
-
-
-
1B
Single Leg Calf Raise (Weighted)
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
-
2A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
-
-
2B
Wrist Curls
1 Set
1 Set
1 Set
1 Set
1 Set
15-25 Reps
15-25 Reps
15-25 Reps
15-25 Reps
15-25 Reps
-
-
-
-
-