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Push & Pull

by Mig_C
4 athletes joined

Program Description

The purpose of this program is to gain muscle, due to overload. That is, demanding more from the muscle for it to increase in strength and volume.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 29, 2024 01:00
  • Last Edited
    Jun 18, 2025 11:18

Summary

Unleash your strength with the Push & Pull program, a focused 4-week journey designed to build muscle and enhance your lifting performance. With five training days each week, you'll alternate between push and pull workouts, targeting major muscle groups through a variety of barbell, dumbbell, and cable exercises. Expect to see gains in your chest, back, and arms as you master movements like the Incline Bench Press and Bent Over Row. Perfect for those ready to elevate their training in a garage gym setting!
Muscle Engagement
Front
Back
MuscleSet
Glutes
10.7%
Chest
10.6%
Hamstrings
10.4%
Triceps
9.5%
Quadriceps
9.5%
Biceps
7.9%
Upper Back
7.3%
Abs
7.3%
Lats
6.9%
Front Delts
6%
Middle Delts
3.5%
Calves
3.4%
Adductors
3.1%
Lower Back
2.4%
Forearms
1.1%
Rear Delts
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Bench Press (Barbell)
3
10-12 reps
-
3
Pec Fly (Dumbbell)
3
12 reps
-
4
JM Press
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Bench Press (Barbell)
3
10-12 reps
-
3
Pec Fly (Dumbbell)
3
12 reps
-
4
JM Press
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Bench Press (Barbell)
3
10-12 reps
-
3
Pec Fly (Dumbbell)
3
12 reps
-
4
JM Press
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Bench Press (Barbell)
3
10-12 reps
-
3
Pec Fly (Dumbbell)
3
12 reps
-
4
JM Press
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Lying Pullover (Cable)
3
10 reps
-
4
Shrug (Dumbbell)
2
15 reps
-
5
Bicep Curl (Dumbbell)
3
14 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Lying Pullover (Cable)
3
10 reps
-
4
Shrug (Dumbbell)
2
15 reps
-
5
Bicep Curl (Dumbbell)
3
14 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Lying Pullover (Cable)
3
10 reps
-
4
Shrug (Dumbbell)
2
15 reps
-
5
Bicep Curl (Dumbbell)
3
14 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Lying Pullover (Cable)
3
10 reps
-
4
Shrug (Dumbbell)
2
15 reps
-
5
Bicep Curl (Dumbbell)
3
14 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
8 reps
RPE 7
2
Squat (Low Bar)
3
12 reps
-
3
Platz Squat
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
12 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
8 reps
RPE 7
2
Squat (Low Bar)
3
12 reps
-
3
Platz Squat
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
12 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
8 reps
RPE 7
2
Squat (Low Bar)
3
12 reps
-
3
Platz Squat
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
12 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
8 reps
RPE 7
2
Squat (Low Bar)
3
12 reps
-
3
Platz Squat
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
12 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
12 reps
-
2
Tricep Extension (Cable)
2
12 reps
-
3
Lat Pulldown (Close Grip)
2
12 reps
-
4
Bicep Curl (Cable)
2
12 reps
-
5
Overhead Press (Barbell)
2
12 reps
-
6
Lateral Raise (Dumbbell)
2
12 reps
-
7
Abs Crunch (Weighted)
2
12 reps
-
8
Oblique Crunch
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
12 reps
-
2
Tricep Extension (Cable)
2
12 reps
-
3
Lat Pulldown (Close Grip)
2
12 reps
-
4
Bicep Curl (Cable)
2
12 reps
-
5
Overhead Press (Barbell)
2
12 reps
-
6
Lateral Raise (Dumbbell)
2
12 reps
-
7
Abs Crunch (Weighted)
2
12 reps
-
8
Oblique Crunch
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
12 reps
-
2
Tricep Extension (Cable)
2
12 reps
-
3
Lat Pulldown (Close Grip)
2
12 reps
-
4
Bicep Curl (Cable)
2
12 reps
-
5
Overhead Press (Barbell)
2
12 reps
-
6
Lateral Raise (Dumbbell)
2
12 reps
-
7
Abs Crunch (Weighted)
2
12 reps
-
8
Oblique Crunch
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
12 reps
-
2
Tricep Extension (Cable)
2
12 reps
-
3
Lat Pulldown (Close Grip)
2
12 reps
-
4
Bicep Curl (Cable)
2
12 reps
-
5
Overhead Press (Barbell)
2
12 reps
-
6
Lateral Raise (Dumbbell)
2
12 reps
-
7
Abs Crunch (Weighted)
2
12 reps
-
8
Oblique Crunch
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
12 reps
-
2
Platz Squat
2
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Stiff Leg Deadlift
2
10 reps
-
5
Partial Calf Raise
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
12 reps
-
2
Platz Squat
2
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Stiff Leg Deadlift
2
10 reps
-
5
Partial Calf Raise
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
12 reps
-
2
Platz Squat
2
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Stiff Leg Deadlift
2
10 reps
-
5
Partial Calf Raise
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
12 reps
-
2
Platz Squat
2
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Stiff Leg Deadlift
2
10 reps
-
5
Partial Calf Raise
2
15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
-
2
Bench Press (Barbell)
3 Sets
10-12 Reps
-
3
Pec Fly (Dumbbell)
3 Sets
12 Reps
-
4
JM Press
3 Sets
12 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
Day 2
1
Lat Pulldown (Single Arm)
4 Sets
12 Reps
-
2
Bent Over Row (Barbell)
3 Sets
12 Reps
-
3
Lying Pullover (Cable)
3 Sets
10 Reps
-
4
Shrug (Dumbbell)
2 Sets
15 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
14 Reps
-
6
Preacher Curl (EZ Bar)
3 Sets
12 Reps
-
Day 3
1
Clean Deadlift
2 Sets
8 Reps
@7
2
Squat (Low Bar)
3 Sets
12 Reps
-
3
Platz Squat
3 Sets
15 Reps
-
4
Hamstring Curl
3 Sets
15 Reps
-
5
Stiff Leg Deadlift
3 Sets
12 Reps
-
6
Standing Calf Raise
3 Sets
20 Reps
-
Day 4
1
Incline Bench Press (Barbell)
2 Sets
12 Reps
-
2
Tricep Extension (Cable)
2 Sets
12 Reps
-
3
Lat Pulldown (Close Grip)
2 Sets
12 Reps
-
4
Bicep Curl (Cable)
2 Sets
12 Reps
-
5
Overhead Press (Barbell)
2 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
12 Reps
-
7
Abs Crunch (Weighted)
2 Sets
12 Reps
-
8
Oblique Crunch
2 Sets
12 Reps
-
Day 5
1
Lunge (Dumbbell)
2 Sets
12 Reps
-
2
Platz Squat
2 Sets
12 Reps
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
-
4
Stiff Leg Deadlift
2 Sets
10 Reps
-
5
Partial Calf Raise
2 Sets
15 Reps
-