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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
    Jun 18, 2025 12:06

Summary

Transform your strength training routine with the Push Pull program, a focused 4-week plan designed for serious lifters. This program features four training days each week, strategically alternating between pushing and pulling movements to maximize muscle growth and recovery. You'll engage key muscle groups with exercises like T-Bar Rows, Incline Bench Presses, and Lat Pulldowns, all while utilizing a full gym setup. Get ready to build strength and definition as you push your limits and pull in results!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
-