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Push Upper/Push Lower/Pull Upper/Pull Lower

by Fearless DoGooder

Program Description

You split your upper body into a push and a pull workout, and then same thing with your lower body. Do you do plenty of rehab and supplemental exercises each day. This program is designed for older lifters who need more recovery time and preventative movements. Two weeks, then repeat. You can do your preventative/rehab days on the same day or at home.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 19, 2025 09:42
  • Last Edited
    Nov 19, 2025 02:22
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.7%
Upper Back
9%
Quadriceps
8.9%
Triceps
8.6%
Hamstrings
7%
Lats
6.6%
Biceps
6.1%
Abs
5.8%
Chest
5.8%
Front Delts
5.1%
Adductors
4.4%
Lower Back
4.2%
Middle Delts
4.1%
Abductors
3.2%
Forearms
2.7%
Calves
2.5%
Rear Delts
2%
Stretching
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Barbell)
2
6 reps
-
3
Seated Overhead Press (Barbell)
2
-
4
Dip (Weighted)
2
-
5
Dumbbell Skull-Over
2
-
6
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
-
2
Chest Press (Machine)
2
-
3
Nautilus Impact Deltoid Fly
2
10 reps
-
4
Arnold Press
2
-
5
Lateral Raise (Dumbbell)
2
11 reps
-
6
6 Way Shoulder Dumbbell Raises
2
-
7
Tricep Pushdown (Cable)
2
-
8
Face Pull
1
-
9
Overhead Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Booty Builder V-Squat
2
10 reps
-
2
Belt Squat
2
10 reps
-
3
Leg Extension
2
10 reps
-
4
Walking Lunge (Dumbbell)
2
-
5
Calf Raise (Machine)
2
-
6
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dynamic Leg Swings
1
-
2
High Knees With Clap
1
-
3
Squat (Low Bar)
2
6 reps
-
4
Belt Squat
2
7 reps
-
5
Bulgarian Split Squat (Barbell)
2
7 reps
-
6
Glute Kickback
1
-
7
Glute Bridge (Bodyweight)
1
-
8
Hip Circles
1
-
9
Hip Extension
1
-
10
Quad Stretch
1
-
11
Tactical Frog
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
-
2
Pull-Up (Weighted)
2
-
3
T-Bar Row
2
-
4
Hammer Strength Iso-Lateral Pulldown
2
-
5
Pallof Press
2
-
6
Bicep Curl (Barbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Wrist Curls (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
-
2
Bent Over Row (Barbell)
2
-
3
Lat Pulldown (Neutral Grip)
2
-
4
Nautilus Chest-Supported T-Bar Row
2
-
5
Nautilus Inspiration Pullover
2
-
6
Hammer Strength Preacher Curl
2
-
7
Incline Curl (Dumbbell)
2
-
8
Wrist Extension (Dumbbell)
2
-
9
Decline Side Crunch
1
-
10
Dead Bug
1
-
11
Ab Wheel
1
-
12
Bicycle Crunch
1
-
13
Rotating Plank
1
-
14
Leg Raise Hold
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Good Morning
2
-
3
Seated Leg Curl
2
-
4
Back Extension (Weighted)
1
-
5
Hip Thrust (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Hip Abductor (Machine)
2
-
8
Alternating Side Lunges With Dumbbells
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Sumo Deadlift (Barbell)
1
-
3
Booty Builder
2
-
4
Hip Adductor (Machine)
2
-
5
Hip Abductor (Machine)
2
-
6
Farmer's Walk (Weighted)
1
-
7
Glute-Ham Raise (Weighted)
2
-
8
Kneeling Hip Flexor Stretch
1
-
9
Clamshells (Band)
1
-
10
Lying Hamstring Stretch
1
-
11
Adduction Ball Squeeze
1
-
Week 1
1 / 2 Weeks
Day 1
1
Decline Bench Press (Barbell)
2 Sets
6 Reps
-
2
Incline Bench Press (Barbell)
2 Sets
6 Reps
-
3
Seated Overhead Press (Barbell)
2 Sets
-
4
Dip (Weighted)
2 Sets
-
5
Dumbbell Skull-Over
2 Sets
-
6
Rear Delt Fly (Machine)
2 Sets
-
Day 2
1
Booty Builder V-Squat
2 Sets
10 Reps
-
2
Belt Squat
2 Sets
10 Reps
-
3
Leg Extension
2 Sets
10 Reps
-
4
Walking Lunge (Dumbbell)
2 Sets
-
5
Calf Raise (Machine)
2 Sets
-
6
Seated Calf Raise
2 Sets
-
Day 3
1
Pendlay Row
2 Sets
-
2
Pull-Up (Weighted)
2 Sets
-
3
T-Bar Row
2 Sets
-
4
Hammer Strength Iso-Lateral Pulldown
2 Sets
-
5
Pallof Press
2 Sets
-
6
Bicep Curl (Barbell)
2 Sets
-
7
Hammer Curl (Dumbbell)
2 Sets
-
8
Wrist Curls (Dumbbell)
2 Sets
-
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
-
2
Good Morning
2 Sets
-
3
Seated Leg Curl
2 Sets
-
4
Back Extension (Weighted)
1 Set
-
5
Hip Thrust (Machine)
2 Sets
-
6
Hip Adductor (Machine)
2 Sets
-
7
Hip Abductor (Machine)
2 Sets
-
8
Alternating Side Lunges With Dumbbells
1 Set
-