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Push-Pull/Power Building Program
Intermediate–AdvancedFree

Push-Pull/Power Building Program

Nsuns based power training. Two push and two pull workouts per week. Use of myo-reps , elongated partials, and supersets

Norman A.
Norman A.· Mar 2025
iOS & Android

Overview

Length
16 weeks
Days / week
4 days
Level
Intermediate, Advanced
Goal
Muscle, Strength
Equipment
Garage Gym
Session length
80 min
Can be hard on the shoulders

Who it's for

Athletes at the Intermediate–Advanced level
Athletes focused on gaining both size and strength
Athletes who can train 4 days per week
Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front
Back
Upper Back
11.5%
Triceps
11.5%
Front Delts
9.9%
Quadriceps
9.3%
Glutes
7.9%
Chest
7.1%
Hamstrings
6.6%
Lats
4.9%
Other
4.4%
Middle Delts
4.4%
Biceps
3.8%
Forearms
3.8%
Stretching
3.3%
Abs
2.5%
Rear Delts
2.2%
Olympic
1.6%
Calves
1.6%
Lower Back
1.4%
Cardio
1.1%
Adductors
1.1%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Cardio15 min50%
Superset
2AThoracic Extension Stretch31 min@6
2BWorld's Greatest Stretch31 min@6
2CRear Delt Stretch31 min@6
Superset
3ADeadlift (Barbell)15 reps+1 lbs
23 reps+1 lbs
11 rep+1 lbs
13 reps+1 lbs
3BExplosive Pull Up12 reps100%
12 reps100%
3CPull-Up (Weighted)15 reps+1 lbs
15 reps+1 lbs
15 reps+1 lbs
Superset
4AMilitary Press (Barbell)18 reps+1 lbs
16 reps+1 lbs
34 reps+1 lbs
4BShoulder Y T M35 reps@6
4CBarbell Row312 reps@10
Superset
5AChin-Up (Bodyweight)3AMRAP@10
5BReverse Wrist Curl (Barbell)35 reps@10
15 reps@10
15 reps@10
Superset
6ABicep Curl (Dumbbell)15–8 reps@8
35–8 reps@10
6BIsometric Neck 10.5 min@8
30.5 min@10
10.5 min@10
Superset
7ARear Delt Row18–10 reps@8
38–10 reps@10
7BBicep Curl Seated18–12 reps@10
8Abs Tabata15 min@10
#ExerciseSetsRepsLoad
1Cardio10 min—
Superset
2A90/90 Stretch11 min@6
11 min@8
11 min@10
2BElevated Pigeon Stretch11 rep@6
11 rep@8
11 rep@10
2CSplit Stretch11 min@6
11 min@8
11 min@10
Superset
3ASquat (Low Bar)15 reps+1 lbs
13 reps+1 lbs
11 rep+1 lbs
13 reps+1 lbs
3BShoulder Y T M35 reps@6
3CLean-in Lateral Raise1AMRAP@8
3AMRAP@10
Superset
4ABench Press (Barbell)15 reps+1 lbs
13 reps+1 lbs
11 rep+1 lbs
13 reps+1 lbs
15 reps+1 lbs
4BBox Jump55 reps95%
Superset
5AIncline Bench Press (Dumbbell)38–12 reps+1 lbs
5BBulgarian Split Squat (Dumbbell)3AMRAP@10
Superset
6ADip (Weighted)35–8 reps+1 lbs
15–8 reps+1 lbs
15–8 reps+1 lbs
6BClean (Barbell)33 reps@6–8
Superset
7AStanding Calf Raise38–12 reps@10
7BTricep Pushdown (Cable)18–12 reps@10
18–12 reps@10
18–12 reps@10
8Abs Tabata15 min@10
#ExerciseSetsRepsLoad
1Cardio15 min50%
Superset
2AThoracic Extension Stretch31 min@6
2BWorld's Greatest Stretch31 min@6
2CRear Delt Stretch31 min@6
Superset
3ADeadlift (Barbell)15 reps+1 lbs
23 reps+1 lbs
11 rep+1 lbs
13 reps+1 lbs
3BExplosive Pull Up12 reps100%
12 reps100%
3CPull-Up (Weighted)15 reps+1 lbs
15 reps+1 lbs
15 reps+1 lbs
Superset
4AMilitary Press (Barbell)18 reps+1 lbs
16 reps+1 lbs
34 reps+1 lbs
4BShoulder Y T M35 reps@6
4CBarbell Row312 reps@10
Superset
5AChin-Up (Bodyweight)3AMRAP@10
5BReverse Wrist Curl (Barbell)35 reps@10
15 reps@10
15 reps@10
Superset
6ABicep Curl (Dumbbell)15–8 reps@8
35–8 reps@10
6BIsometric Neck 10.5 min@8
30.5 min@10
10.5 min@10
Superset
7ARear Delt Row18–10 reps@8
38–10 reps@10
7BBicep Curl Seated18–12 reps@10
8Abs Tabata15 min@10
#ExerciseSetsRepsLoad
1Cardio10 min—
Superset
2A90/90 Stretch11 min@6
11 min@8
11 min@10
2BElevated Pigeon Stretch11 rep@6
11 rep@8
11 rep@10
2CSplit Stretch11 min@6
11 min@8
11 min@10
Superset
3ASquat (Low Bar)15 reps+1 lbs
13 reps+1 lbs
11 rep+1 lbs
13 reps+1 lbs
3BShoulder Y T M35 reps@6
3CLean-in Lateral Raise1AMRAP@8
3AMRAP@10
Superset
4ABench Press (Barbell)15 reps+1 lbs
13 reps+1 lbs
11 rep+1 lbs
13 reps+1 lbs
15 reps+1 lbs
4BBox Jump55 reps95%
Superset
5AIncline Bench Press (Dumbbell)38–12 reps+1 lbs
5BBulgarian Split Squat (Dumbbell)3AMRAP@10
Superset
6ADip (Weighted)35–8 reps+1 lbs
15–8 reps+1 lbs
15–8 reps+1 lbs
6BClean (Barbell)33 reps@6–8
Superset
7AStanding Calf Raise38–12 reps@10
7BTricep Pushdown (Cable)18–12 reps@10
18–12 reps@10
18–12 reps@10
8Abs Tabata15 min@10

Weeks 2–16 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Push-Pull/Power Building Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Push-Pull/Power Building Program is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Push-Pull/Power Building Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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