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Push Pull

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1 athletes joined

Program Description

lookmax

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 08, 2025 01:21
  • Last Edited
    May 01, 2025 01:39
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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 (Dumbbell)
4
-
2
Chest Fly (Cable)
3
-
3
Dip (Assisted)
3
-
4
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Fly (Cable)
3
-
3
Dip (Assisted)
3
-
4
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Fly (Cable)
3
-
3
Dip (Assisted)
3
-
4
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Fly (Cable)
3
-
3
Dip (Assisted)
3
-
4
Lateral Raise (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
4
-
3
Chest Supported Row (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
3
-
5
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
4
-
3
Chest Supported Row (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
3
-
5
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
4
-
3
Chest Supported Row (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
3
-
5
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
4
-
3
Chest Supported Row (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
3
-
5
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Fly (Cable)
3
-
3
Dip (Assisted)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
V-Handle Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Fly (Cable)
3
-
3
Dip (Assisted)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
V-Handle Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Fly (Cable)
3
-
3
Dip (Assisted)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
V-Handle Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Fly (Cable)
3
-
3
Dip (Assisted)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
V-Handle Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
4
-
3
Chest Supported Row (Dumbbell)
3
-
4
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
4
-
3
Chest Supported Row (Dumbbell)
3
-
4
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
4
-
3
Chest Supported Row (Dumbbell)
3
-
4
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
4
-
3
Chest Supported Row (Dumbbell)
3
-
4
Face Pull
3
-
Week 1
1 / 4 Weeks
Day 2
1
T-Bar Row
2 Sets
-
2
Lat Pulldown
4 Sets
-
3
Chest Supported Row (Dumbbell)
3 Sets
-
4
Preacher Curl (Dumbbell)
3 Sets
-
5
Bicep Curl (Cable)
2 Sets
-
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
-
2
Chest Fly (Cable)
3 Sets
-
3
Dip (Assisted)
3 Sets
-
4
Lateral Raise (Dumbbell)
4 Sets
-
Day 4
1
T-Bar Row
2 Sets
-
2
Lat Pulldown
4 Sets
-
3
Chest Supported Row (Dumbbell)
3 Sets
-
4
Face Pull
3 Sets
-
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
-
2
Chest Fly (Cable)
3 Sets
-
3
Dip (Assisted)
3 Sets
-
4
Overhead Tricep Extension (Cable)
3 Sets
-
5
V-Handle Tricep Pushdown (Cable)
2 Sets
-