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Program Description
Overall growth
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
80 minutes
Created
Jun 13, 2024 08:06
Last Edited
Jun 13, 2024 08:49
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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 Up
3 Sets
15 Reps
4
Lateral Raise (Cable)
3 Sets
15 Reps
@9
5
Rear Delt Cable Fly
3 Sets
15 Reps
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
Day 2
1
Lat Pulldown
2 Sets
12 Reps
2
Wide Grip Pull-Up
1 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 Extension
2 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 Squat
5 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 Up
3 Sets
15 Reps
4
Lateral Raise (Cable)
3 Sets
15 Reps
@9
5
Rear Delt Cable Fly
3 Sets
15 Reps
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
Day 5
1
Lat Pulldown
2 Sets
12 Reps
2
Wide Grip Pull-Up
1 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 Extension
2 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 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 Up
3 Sets
15 Reps
4
Lateral Raise (Cable)
3 Sets
15 Reps
@9
5
Rear Delt Cable Fly
3 Sets
15 Reps
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
Day 2
1
Lat Pulldown
2 Sets
12 Reps
2
Wide Grip Pull-Up
1 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 Extension
2 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 Squat
5 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 Up
3 Sets
15 Reps
4
Lateral Raise (Cable)
3 Sets
15 Reps
@9
5
Rear Delt Cable Fly
3 Sets
15 Reps
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
Day 5
1
Lat Pulldown
2 Sets
12 Reps
2
Wide Grip Pull-Up
1 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 Extension
2 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 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 Up
3 Sets
15 Reps
4
Lateral Raise (Cable)
3 Sets
15 Reps
@9
5
Rear Delt Cable Fly
3 Sets
15 Reps
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
Day 2
1
Lat Pulldown
2 Sets
12 Reps
2
Wide Grip Pull-Up
1 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 Extension
2 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 Squat
5 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 Up
3 Sets
15 Reps
4
Lateral Raise (Cable)
3 Sets
15 Reps
@9
5
Rear Delt Cable Fly
3 Sets
15 Reps
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
Day 5
1
Lat Pulldown
2 Sets
12 Reps
2
Wide Grip Pull-Up
1 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 Extension
2 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 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 Up
3 Sets
15 Reps
4
Lateral Raise (Cable)
3 Sets
15 Reps
@9
5
Rear Delt Cable Fly
3 Sets
15 Reps
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
Day 2
1
Lat Pulldown
2 Sets
12 Reps
2
Wide Grip Pull-Up
1 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 Extension
2 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 Squat
5 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 Up
3 Sets
15 Reps
4
Lateral Raise (Cable)
3 Sets
15 Reps
@9
5
Rear Delt Cable Fly
3 Sets
15 Reps
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
Day 5
1
Lat Pulldown
2 Sets
12 Reps
2
Wide Grip Pull-Up
1 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 Extension
2 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 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 Up
3 Sets
15 Reps
4
Lateral Raise (Cable)
3 Sets
15 Reps
@9
5
Rear Delt Cable Fly
3 Sets
15 Reps
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
Day 2
1
Lat Pulldown
2 Sets
12 Reps
2
Wide Grip Pull-Up
1 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 Extension
2 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 Squat
5 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 Up
3 Sets
15 Reps
4
Lateral Raise (Cable)
3 Sets
15 Reps
@9
5
Rear Delt Cable Fly
3 Sets
15 Reps
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
Day 5
1
Lat Pulldown
2 Sets
12 Reps
2
Wide Grip Pull-Up
1 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 Extension
2 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 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 Up
3 Sets
15 Reps
4
Lateral Raise (Cable)
3 Sets
15 Reps
@9
5
Rear Delt Cable Fly
3 Sets
15 Reps
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
Day 2
1
Lat Pulldown
2 Sets
12 Reps
2
Wide Grip Pull-Up
1 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 Extension
2 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 Squat
5 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 Up
3 Sets
15 Reps
4
Lateral Raise (Cable)
3 Sets
15 Reps
@9
5
Rear Delt Cable Fly
3 Sets
15 Reps
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
Day 5
1
Lat Pulldown
2 Sets
12 Reps
2
Wide Grip Pull-Up
1 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 Extension
2 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