Push Pull

by

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

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Incline Bench Press (Dumbbell)

4

-

2

Chest Fly (Cable)

3

-

3

Dip (Assisted)

3

-

4

Lateral Raise (Dumbbell)

4

-

Day 1

1

Incline Bench Press (Dumbbell)

4

-

2

Chest Fly (Cable)

3

-

3

Dip (Assisted)

3

-

4

Lateral Raise (Dumbbell)

4

-

Day 1

1

Incline Bench Press (Dumbbell)

4

-

2

Chest Fly (Cable)

3

-

3

Dip (Assisted)

3

-

4

Lateral Raise (Dumbbell)

4

-

Day 1

1

Incline Bench Press (Dumbbell)

4

-

2

Chest Fly (Cable)

3

-

3

Dip (Assisted)

3

-

4

Lateral Raise (Dumbbell)

4

-

Day 2

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

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

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

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

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

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

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

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

1

T-Bar Row

2

-

2

Lat Pulldown

4

-

3

Chest Supported Row (Dumbbell)

3

-

4

Face Pull

3

-

Day 4

1

T-Bar Row

2

-

2

Lat Pulldown

4

-

3

Chest Supported Row (Dumbbell)

3

-

4

Face Pull

3

-

Day 4

1

T-Bar Row

2

-

2

Lat Pulldown

4

-

3

Chest Supported Row (Dumbbell)

3

-

4

Face Pull

3

-

Day 4

1

T-Bar Row

2

-

2

Lat Pulldown

4

-

3

Chest Supported Row (Dumbbell)

3

-

4

Face Pull

3

-

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

-