Push/Pull Routine

by Fearless DoGooder

Program Description

Maximize strength & hypertrophy

Program Overview

Level
Beginner, Novice, Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
2 weeks
Time Per Workout
70 minutes
Created
Nov 24, 2025 01:35
Last Edited
Dec 01, 2025 11:06

Muscle Engagement

Front

Back

MuscleSet

Triceps

10.3%

Upper Back

10.3%

Lats

8.8%

Glutes

8.1%

Hamstrings

8.1%

Abs

7.7%

Quadriceps

7.4%

Biceps

7.4%

Front Delts

6.9%

Chest

5.3%

Middle Delts

4.4%

Calves

3.7%

Forearms

3.7%

Adductors

2.6%

Lower Back

2.2%

Rear Delts

1.5%

Abductors

1.5%

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WEEK 1

WEEK 2

Day 1

1

Squat (Low Bar)

1

1

6-8 reps

8-10 reps

-

-

2

Booty Builder V-Squat

1

1

8-10 reps

10-12 reps

-

-

3

Bulgarian Split Squat (Dumbbell)

1

8-10 reps

-

4

Incline Bench Press (Paused)

1

8-10 reps

-

5

Decline Bench Press (Barbell)

1

6-8 reps

-

6

Dip (Weighted)

1

1

10-12 reps

8-10 reps

-

-

7

Calf Raise (Leg Press)

1

1

10-12 reps

12-15 reps

-

-

8

Calf Raise (Machine)

1

1

10-12 reps

12-15 reps

-

-

9

Dumbbell Skull-Over

1

1

8-10 reps

10-12 reps

-

-

10

Face Pull

2

12-15 reps

-

Day 1

1

Belt Squat

1

1

8-10 reps

6-8 reps

-

-

2

Leg Extension

1

1

10-12 reps

12-15 reps

-

-

3

Hip Adductor (Machine)

2

15-20 reps

-

4

Hip Abductor (Machine)

2

15-20 reps

-

5

Seated Overhead Press (Barbell)

1

1

8-10 reps

6-8 reps

-

-

6

Bench Press (Dumbbell)

2

8-12 reps

-

7

Arnold Press

1

-

8

Lateral Raise (Dumbbell)

1

1

12-15 reps

10-12 reps

-

-

9

Dip (Weighted)

2

8-10 reps

-

10

Seated Calf Raise

1

10-12 reps

-

11A

Tricep Pushdown (Cable)

1

1

10-12 reps

8-10 reps

-

-

11B

Overhead Tricep Extension (Cable)

1

1

10-12 reps

8-10 reps

-

-

12

Nautilus Bent-over Deltoid Raise

2

12-15 reps

-

Day 2

1

Sumo Deadlift (Barbell)

1

8-10 reps

-

2

Deadlift (Barbell)

1

6-8 reps

-

3

Romanian Deadlift (Barbell)

1

10-12 reps

-

4

Pull-Up (Weighted)

1

1

6-8 reps

8-10 reps

-

-

5

Chin-Up (Weighted)

2

10-12 reps

-

6

Pullover (Machine)

2

8-12 reps

-

7

Bicep Curl (Barbell)

1

8-10 reps

-

8

Incline Curl (Dumbbell)

1

8-12 reps

-

9

Abs Crunch (Machine)

1

10-12 reps

-

10

Decline Crunch (Weighted)

1

10-12 reps

-

11A

Reverse Wrist Curl (Dumbbell)

2

12-15 reps

-

11B

Wrist Curls (Dumbbell)

2

12-15 reps

-

Day 2

1

Back Extension (Weighted)

1

1

8-10 reps

10-12 reps

-

-

2

Seated Hamstring Curl

1

1

12-15 reps

10-12 reps

-

-

3

Glute-Ham Raise (Weighted)

2

8-10 reps

-

4

Booty Builder

1

8-12 reps

-

5

Pendlay Row

1

1

8-10 reps

6-8 reps

-

-

6

Bent Over Row (Barbell)

2

8-12 reps

-

7

Seated Row (Cable)

1

1

8-10 reps

10-12 reps

-

-

8A

Hammer Curl (Dumbbell)

2

8-12 reps

-

8B

Preacher Curl (Barbell)

2

10-12 reps

-

9A

Decline Crunch (Weighted)

2

10-15 reps

-

9B

Ab Wheel

2

15-20 reps

-

10

Plank

1

1 mins

-

Day 1

1

Squat (Low Bar)

1 Set

1 Set

6-8 Reps

8-10 Reps

-

-

2

Booty Builder V-Squat

1 Set

1 Set

8-10 Reps

10-12 Reps

-

-

3

Bulgarian Split Squat (Dumbbell)

1 Set

8-10 Reps

-

4

Incline Bench Press (Paused)

1 Set

8-10 Reps

-

5

Decline Bench Press (Barbell)

1 Set

6-8 Reps

-

6

Dip (Weighted)

1 Set

1 Set

10-12 Reps

8-10 Reps

-

-

7

Calf Raise (Leg Press)

1 Set

1 Set

10-12 Reps

12-15 Reps

-

-

8

Calf Raise (Machine)

1 Set

1 Set

10-12 Reps

12-15 Reps

-

-

9

Dumbbell Skull-Over

1 Set

1 Set

8-10 Reps

10-12 Reps

-

-

10

Face Pull

2 Sets

12-15 Reps

-

Day 2

1

Sumo Deadlift (Barbell)

1 Set

8-10 Reps

-

2

Deadlift (Barbell)

1 Set

6-8 Reps

-

3

Romanian Deadlift (Barbell)

1 Set

10-12 Reps

-

4

Pull-Up (Weighted)

1 Set

1 Set

6-8 Reps

8-10 Reps

-

-

5

Chin-Up (Weighted)

2 Sets

10-12 Reps

-

6

Pullover (Machine)

2 Sets

8-12 Reps

-

7

Bicep Curl (Barbell)

1 Set

8-10 Reps

-

8

Incline Curl (Dumbbell)

1 Set

8-12 Reps

-

9

Abs Crunch (Machine)

1 Set

10-12 Reps

-

10

Decline Crunch (Weighted)

1 Set

10-12 Reps

-

11A

Reverse Wrist Curl (Dumbbell)

2 Sets

12-15 Reps

-

11B

Wrist Curls (Dumbbell)

2 Sets

12-15 Reps

-