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BoostcampPNG

5 Day Push Pull Arm

by Nicholas Stirling

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
    Sep 28, 2025 01:33
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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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
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
-
-
-
-
-