Push

by Yakato Yakatov2
1 athletes joined

Program Description

Unleash your upper body strength with the **Push** program, designed to elevate your fitness in just two weeks! This three-day-a-week regimen focuses on bodyweight exercises that target your chest, shoulders, and triceps, making it perfect for both novices and intermediate lifters. Each 40-minute session combines dynamic movements like Archer Push-ups and Pike Push-ups, ensuring a challenging yet achievable workout that you can do at home. Get ready to build muscle and enhance your overall fitness with every rep!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    2 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 20, 2025 03:37
  • Last Edited
    Jul 23, 2025 09:59

Summary

Unleash your upper body strength with the Push program, a focused 2-week plan designed for serious lifters. Comprising two intense sessions each week, you'll tackle bodyweight exercises like Archer Push-Ups and Pike Push-Ups, strategically structured to maximize muscle engagement. This program emphasizes explosive movements and supersets, ensuring you build strength and endurance efficiently. Get ready to elevate your push game and sculpt your chest, shoulders, and triceps—all from the comfort of home!
Muscle Engagement
Front
Back
MuscleSet
Triceps
34.7%
Front Delts
21%
Chest
20.2%
Middle Delts
9.7%
Abs
8.1%
Upper Back
6.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Archer Push up
3
2 reps
RPE 6
2
Pike Push Up
2
6 reps
RPE 6.5
3
Pike Push Up
2
10 reps
RPE 6.5
4A
Push Up
2
10 reps
RPE 6.5
4B
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Archer Push up
3
2 reps
RPE 6
2
Pike Push Up
2
6 reps
RPE 6.5
3
Pike Push Up
2
10 reps
RPE 6.5
4A
Push Up
2
10 reps
RPE 6.5
4B
Plank
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Archer Push up
3
2 reps
RPE 6
2
Pike Push Up
2
6 reps
RPE 6.5
3
Pike Push Up
2
10 reps
RPE 6.5
4A
Push Up
2
10 reps
RPE 6.5
4B
Plank
2
1 mins
RPE 8
Week 1
1 / 2 Weeks
Day 1
1
Archer Push up
3 Sets
2 Reps
@6
2
Pike Push Up
2 Sets
6 Reps
@6.5
3
Pike Push Up
2 Sets
10 Reps
@6.5
4A
Push Up
2 Sets
10 Reps
@6.5
4B
Plank
2 Sets
1 mins
@8
Day 2
1
Archer Push up
3 Sets
2 Reps
@6
2
Pike Push Up
2 Sets
6 Reps
@6.5
3
Pike Push Up
2 Sets
10 Reps
@6.5
4A
Push Up
2 Sets
10 Reps
@6.5
4B
Plank
2 Sets
1 mins
@8