DADS PUSH PULL FULLBODY

by Gabe

2 athletes joined

Program Description

PUSH PULL

Program Overview

Level
Beginner, Novice
Goal
Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
90 minutes
Created
May 22, 2025 07:20
Last Edited
May 29, 2025 03:42

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Bench Press (Barbell)

1

3

1-5 reps

4-8 reps

-

-

2

Incline Chest Fly (Dumbbell)

3

6-10 reps

-

3

Overhead Tricep Extension (Cable)

3

10-15 reps

-

4

Seated Overhead Press (Barbell)

2

5-10 reps

-

5

Lateral Raise (Cable)

3

10-15 reps

-

6A

Leg Extension

1

6-10 reps

-

6B

Sissy Squat

1

-

Day 2

1

Wide Grip Lat Pulldown

3

8-10 reps

-

2

Single Arm High Row (Cable)

3

6-10 reps

-

3

Seated Row (Cable)

3

6-10 reps

-

4

Preacher Curl (Dumbbell)

2

8-12 reps

-

5

Hammer Curl

2

8-12 reps

-

6

Lying Leg Curl

1

6-10 reps

-

Day 3

1

Incline Bench Press (Dumbbell)

3

5-10 reps

-

2

Chest Fly (Dumbbell)

3

8-12 reps

-

3

Single Arm Machine Jm Press

3

5-10 reps

-

4

Lateral Raise (Dumbbell)

3

10-15 reps

-

5A

Leg Extension

1

6-10 reps

-

5B

Sissy Squat

1

-

Day 4

1

Lat Pulldown (Neutral Grip)

3

8-12 reps

-

2

Kelso Shrug

3

6-10 reps

-

3

Incline Curl (Dumbbell)

2

8-12 reps

-

4

Reverse Bicep Curl (EZ Bar)

2

8-12 reps

-

5

Romanian Deadlift (Barbell)

1

6-10 reps

-

Day 5

1

Stretching

1

1-1 mins

-

Day 5

1

Stretching

1 Set

1-1 mins

-

Day 3

1

Incline Bench Press (Dumbbell)

3 Sets

5-10 Reps

-

2

Chest Fly (Dumbbell)

3 Sets

8-12 Reps

-

3

Single Arm Machine Jm Press

3 Sets

5-10 Reps

-

4

Lateral Raise (Dumbbell)

3 Sets

10-15 Reps

-

5A

Leg Extension

1 Set

6-10 Reps

-

5B

Sissy Squat

1 Set

-

Day 1

1

Bench Press (Barbell)

1 Set

3 Sets

1-5 Reps

4-8 Reps

-

-

2

Incline Chest Fly (Dumbbell)

3 Sets

6-10 Reps

-

3

Overhead Tricep Extension (Cable)

3 Sets

10-15 Reps

-

4

Seated Overhead Press (Barbell)

2 Sets

5-10 Reps

-

5

Lateral Raise (Cable)

3 Sets

10-15 Reps

-

6A

Leg Extension

1 Set

6-10 Reps

-

6B

Sissy Squat

1 Set

-

Day 2

1

Wide Grip Lat Pulldown

3 Sets

8-10 Reps

-

2

Single Arm High Row (Cable)

3 Sets

6-10 Reps

-

3

Seated Row (Cable)

3 Sets

6-10 Reps

-

4

Preacher Curl (Dumbbell)

2 Sets

8-12 Reps

-

5

Hammer Curl

2 Sets

8-12 Reps

-

6

Lying Leg Curl

1 Set

6-10 Reps

-

Day 4

1

Lat Pulldown (Neutral Grip)

3 Sets

8-12 Reps

-

2

Kelso Shrug

3 Sets

6-10 Reps

-

3

Incline Curl (Dumbbell)

2 Sets

8-12 Reps

-

4

Reverse Bicep Curl (EZ Bar)

2 Sets

8-12 Reps

-

5

Romanian Deadlift (Barbell)

1 Set

6-10 Reps

-