Program Description
Overall growth
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout80 minutes
- CreatedJun 13, 2024 08:06
- Last EditedJun 18, 2025 11:57
Summary
**Push** is a dynamic 6-week program designed to build upper body strength through a focused 5-day training split. Each session targets key muscle groups, including the chest, shoulders, and triceps, utilizing a variety of exercises such as the Incline Bench Press and Cable Flys. With a blend of machine and bodyweight movements, you'll enhance your pushing power and sculpt your physique. Get ready to challenge yourself and see real results in just over a month!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
15 reps
-
-
2
Chest Fly (Cable)
1
1
15 reps
-
-
3
Push Up
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Rear Delt Cable Fly
3
15 reps
-
6
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
15 reps
-
-
2
Chest Fly (Cable)
1
1
15 reps
-
-
3
Push Up
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Rear Delt Cable Fly
3
15 reps
-
6
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
15 reps
-
-
2
Chest Fly (Cable)
1
1
15 reps
-
-
3
Push Up
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Rear Delt Cable Fly
3
15 reps
-
6
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
15 reps
-
-
2
Chest Fly (Cable)
1
1
15 reps
-
-
3
Push Up
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Rear Delt Cable Fly
3
15 reps
-
6
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
15 reps
-
-
2
Chest Fly (Cable)
1
1
15 reps
-
-
3
Push Up
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Rear Delt Cable Fly
3
15 reps
-
6
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
15 reps
-
-
2
Chest Fly (Cable)
1
1
15 reps
-
-
3
Push Up
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Rear Delt Cable Fly
3
15 reps
-
6
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Wide Grip Pull-Up
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
6 reps
-
-
-
4
Back Extension
2
15 reps
-
5
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
6 reps
-
-
-
6
Spider Curl (EZ bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Wide Grip Pull-Up
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
6 reps
-
-
-
4
Back Extension
2
15 reps
-
5
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
6 reps
-
-
-
6
Spider Curl (EZ bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Wide Grip Pull-Up
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
6 reps
-
-
-
4
Back Extension
2
15 reps
-
5
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
6 reps
-
-
-
6
Spider Curl (EZ bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Wide Grip Pull-Up
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
6 reps
-
-
-
4
Back Extension
2
15 reps
-
5
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
6 reps
-
-
-
6
Spider Curl (EZ bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Wide Grip Pull-Up
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
6 reps
-
-
-
4
Back Extension
2
15 reps
-
5
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
6 reps
-
-
-
6
Spider Curl (EZ bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Wide Grip Pull-Up
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
6 reps
-
-
-
4
Back Extension
2
15 reps
-
5
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
6 reps
-
-
-
6
Spider Curl (EZ bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Deadlift (Barbell)
3
-
3
Calf Raise (Leg Press)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Deadlift (Barbell)
3
-
3
Calf Raise (Leg Press)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Deadlift (Barbell)
3
-
3
Calf Raise (Leg Press)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Deadlift (Barbell)
3
-
3
Calf Raise (Leg Press)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Deadlift (Barbell)
3
-
3
Calf Raise (Leg Press)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Deadlift (Barbell)
3
-
3
Calf Raise (Leg Press)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
15 reps
-
-
2
Chest Fly (Cable)
1
1
15 reps
-
-
3
Push Up
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Rear Delt Cable Fly
3
15 reps
-
6
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
15 reps
-
-
2
Chest Fly (Cable)
1
1
15 reps
-
-
3
Push Up
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Rear Delt Cable Fly
3
15 reps
-
6
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
15 reps
-
-
2
Chest Fly (Cable)
1
1
15 reps
-
-
3
Push Up
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Rear Delt Cable Fly
3
15 reps
-
6
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
15 reps
-
-
2
Chest Fly (Cable)
1
1
15 reps
-
-
3
Push Up
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Rear Delt Cable Fly
3
15 reps
-
6
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
15 reps
-
-
2
Chest Fly (Cable)
1
1
15 reps
-
-
3
Push Up
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Rear Delt Cable Fly
3
15 reps
-
6
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
15 reps
-
-
2
Chest Fly (Cable)
1
1
15 reps
-
-
3
Push Up
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Rear Delt Cable Fly
3
15 reps
-
6
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Wide Grip Pull-Up
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
6 reps
-
-
-
4
Back Extension
2
15 reps
-
5
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
6 reps
-
-
-
6
Spider Curl (EZ bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Wide Grip Pull-Up
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
6 reps
-
-
-
4
Back Extension
2
15 reps
-
5
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
6 reps
-
-
-
6
Spider Curl (EZ bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Wide Grip Pull-Up
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
6 reps
-
-
-
4
Back Extension
2
15 reps
-
5
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
6 reps
-
-
-
6
Spider Curl (EZ bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Wide Grip Pull-Up
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
6 reps
-
-
-
4
Back Extension
2
15 reps
-
5
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
6 reps
-
-
-
6
Spider Curl (EZ bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Wide Grip Pull-Up
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
6 reps
-
-
-
4
Back Extension
2
15 reps
-
5
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
6 reps
-
-
-
6
Spider Curl (EZ bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Wide Grip Pull-Up
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
6 reps
-
-
-
4
Back Extension
2
15 reps
-
5
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
6 reps
-
-
-
6
Spider Curl (EZ bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Smith Machine)1 Set
3 Sets
15 Reps
-
-
2
Chest Fly (Cable)1 Set
1 Set
15 Reps
-
-
3
Push Up3 Sets
15 Reps
-
4
Lateral Raise (Cable)3 Sets
15 Reps
@9
5
Rear Delt Cable Fly3 Sets
15 Reps
-
6
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
-
-
-
Day 2
1
Lat Pulldown2 Sets
12 Reps
-
2
Wide Grip Pull-Up1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
-
-
-
3
Chest Supported Row (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
-
-
-
4
Back Extension2 Sets
15 Reps
-
5
Bicep Curl (Barbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
-
-
-
6
Spider Curl (EZ bar)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
Day 3
1
Hack Squat5 Sets
-
2
Deadlift (Barbell)3 Sets
-
3
Calf Raise (Leg Press)5 Sets
-
Day 4
1
Incline Bench Press (Smith Machine)1 Set
3 Sets
15 Reps
-
-
2
Chest Fly (Cable)1 Set
1 Set
15 Reps
-
-
3
Push Up3 Sets
15 Reps
-
4
Lateral Raise (Cable)3 Sets
15 Reps
@9
5
Rear Delt Cable Fly3 Sets
15 Reps
-
6
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
-
-
-
Day 5
1
Lat Pulldown2 Sets
12 Reps
-
2
Wide Grip Pull-Up1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
-
-
-
3
Chest Supported Row (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
-
-
-
4
Back Extension2 Sets
15 Reps
-
5
Bicep Curl (Barbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
-
-
-
6
Spider Curl (EZ bar)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-