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Community Programs›D's Push Pull
D's Push Pull
IntermediateFree

D's Push Pull

Quick bodybuilding program for dad's with no time.

Doug S.
Doug S.· Feb 2025
1athletes running this program
iOS & Android

Overview

Length
4 weeks
Days / week
4 days
Level
Intermediate
Goal
Muscle
Equipment
Garage Gym
Session length
50 min
To build an impressive upper body in the shortest amount of time. As a dad to young children, my time is limited but my desire to look good still remains! This program is built for speed by only focusing on the areas that provide the most bang for your buck looks wise without committing huge amounts of time in the gym. It follows a volumised approach by adding sets each week, fool-proofing the progression scheme.

Who it's for

Intermediate athletes ready for a structured program
Athletes focused on building muscle size
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
17.1%
Lats
14.6%
Triceps
14.6%
Middle Delts
14.6%
Front Delts
12.2%
Biceps
9.8%
Abs
3.7%
Hamstrings
2.4%
Glutes
2.4%
Quadriceps
2.4%
Forearms
2.4%
Rear Delts
2.4%
Lower Back
1.2%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Romanian Deadlift (Barbell)210 reps@8
2Lat Pulldown (Neutral Grip)210 reps@8
3Seated Row (Machine)210 reps@8
Superset
4ALat Prayer210 reps@9
4BBicep Curl (Dumbbell)210 reps@8
4CTricep Extension (Dumbbell)210 reps@8
#ExerciseSetsRepsLoad
1Seated Shoulder Press (Dumbbell)210 reps@8
2Overhead Press (Barbell)210 reps@8
Superset
3AShrug (Barbell)210 reps@8
3BLateral Raise (Dumbbell)215 reps@8
#ExerciseSetsRepsLoad
1Seated Row (Machine)210 reps@8
2Lat Pulldown (Close Grip)210 reps@8
Superset
3ALat Prayer210 reps@8
3BBicep Curl (Dumbbell)210 reps—
3CTricep Extension (Dumbbell)210 reps—
#ExerciseSetsRepsLoad
1Seated Shoulder Press (Dumbbell)210 reps@8
2Overhead Press (Barbell)210 reps@8
Superset
3AShrug (Barbell)210 reps@8
3BLateral Raise (Dumbbell)215 reps@8

Weeks 2–4 are in the app

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

Common questions

Yes, D's Push Pull is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 50 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.

D's Push Pull 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

D's Push Pull 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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Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
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Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
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