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Push Pull - BB

by Christopher Montecino

Program Description

Unlock your strength potential with the Push Pull - BB program, a focused 4-week training regimen designed for serious lifters. Committing just 4 days a week, you'll alternate between push and pull workouts, targeting major muscle groups for balanced development and optimal recovery. This program emphasizes compound movements to build muscle and increase overall power, ensuring you make significant gains in both strength and endurance. Get ready to push your limits and pull your way to a stronger you! Based on Basement Bodybuilding 1 week program.

Program Overview

  • Level
    Intermediate, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 21, 2025 11:12
  • Last Edited
    Aug 21, 2025 11:13
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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
Stiff Leg Deadlift
3
4 reps
RPE 7.5
2
Pull-Up (Weighted)
3
8 reps
RPE 7.5
3
Bent Over Row (Barbell)
3
6 reps
RPE 7.5
4
Preacher Curl (Barbell)
3
5 reps
RPE 7.5
5
Rear Delt Row
2
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4 reps
RPE 7.5
2
Pull-Up (Weighted)
3
8 reps
RPE 7.5
3
Bent Over Row (Barbell)
3
6 reps
RPE 7.5
4
Preacher Curl (Barbell)
3
5 reps
RPE 7.5
5
Rear Delt Row
2
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4 reps
RPE 8
2
Pull-Up (Weighted)
3
8 reps
RPE 7.5
3
Bent Over Row (Barbell)
3
6 reps
RPE 8
4
Preacher Curl (Barbell)
3
5 reps
RPE 8
5
Rear Delt Row
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4 reps
RPE 8.5
2
Pull-Up (Weighted)
3
8 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
6 reps
RPE 8.5
4
Preacher Curl (Barbell)
3
5 reps
RPE 8.5
5
Rear Delt Row
2
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7.5
2
Incline Bench Press (Barbell)
3
7 reps
RPE 7.5
3
Lying Side Lateral Raise
2
15 reps
RPE 7.5
4
Tricep Extension (Barbell)
3
10 reps
RPE 7.5
5
Squat (Paused)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7.5
2
Incline Bench Press (Barbell)
3
7 reps
RPE 7.5
3
Lying Side Lateral Raise
2
15 reps
RPE 7.5
4
Tricep Extension (Barbell)
3
10 reps
RPE 7.5
5
Squat (Paused)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Barbell)
3
7 reps
RPE 8
3
Lying Side Lateral Raise
2
15 reps
RPE 8
4
Tricep Extension (Barbell)
3
10 reps
RPE 8
5
Squat (Paused)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Incline Bench Press (Barbell)
3
7 reps
RPE 8.5
3
Lying Side Lateral Raise
2
15 reps
RPE 8.5
4
Tricep Extension (Barbell)
3
10 reps
RPE 8.5
5
Squat (Paused)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
15 reps
RPE 7.5
2
Pendlay Row
3
12 reps
RPE 7.5
3
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
5
Deadlift (Paused)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
15 reps
RPE 7.5
2
Pendlay Row
3
12 reps
RPE 7.5
3
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
5
Deadlift (Paused)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
15 reps
RPE 8
2
Pendlay Row
3
12 reps
RPE 8
3
Bicep Curl (Barbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5
Deadlift (Paused)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
15 reps
RPE 8.5
2
Pendlay Row
3
12 reps
RPE 8.5
3
Bicep Curl (Barbell)
3
12 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8.5
5
Deadlift (Paused)
2
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 7.5
2
Standing Behind Neck Shoulder Press (Barbell)
3
9 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
4
JM Press
3
8 reps
RPE 7.5
5
Squat (Barbell)
3
6 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 7.5
2
Standing Behind Neck Shoulder Press (Barbell)
3
9 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
4
JM Press
3
8 reps
RPE 7.5
5
Squat (Barbell)
3
6 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
9 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
JM Press
3
8 reps
RPE 8
5
Squat (Barbell)
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 8.5
2
Standing Behind Neck Shoulder Press (Barbell)
3
9 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
4
JM Press
3
8 reps
RPE 8.5
5
Squat (Barbell)
3
6 reps
RPE 8.5
Week 1
1 / 4 Weeks
Day 1
1
Stiff Leg Deadlift
3 Sets
4 Reps
@7.5
2
Pull-Up (Weighted)
3 Sets
8 Reps
@7.5
3
Bent Over Row (Barbell)
3 Sets
6 Reps
@7.5
4
Preacher Curl (Barbell)
3 Sets
5 Reps
@7.5
5
Rear Delt Row
2 Sets
10 Reps
@7.5
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
@7.5
2
Incline Bench Press (Barbell)
3 Sets
7 Reps
@7.5
3
Lying Side Lateral Raise
2 Sets
15 Reps
@7.5
4
Tricep Extension (Barbell)
3 Sets
10 Reps
@7.5
5
Squat (Paused)
3 Sets
12 Reps
@7.5
Day 3
1
Pull-Up (Weighted)
3 Sets
15 Reps
@7.5
2
Pendlay Row
3 Sets
12 Reps
@7.5
3
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
4
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@7.5
5
Deadlift (Paused)
2 Sets
10 Reps
@8
Day 4
1
Incline Chest Fly (Dumbbell)
4 Sets
12 Reps
@7.5
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
9 Reps
@7.5
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
4
JM Press
3 Sets
8 Reps
@7.5
5
Squat (Barbell)
3 Sets
6 Reps
@7.5