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DADS PUSH PULL FULLBODY

by Gabe
3 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
    Jun 18, 2025 12:59

Summary

Unleash your strength with the DADS PUSH PULL FULLBODY program, a dynamic 5-day workout designed for busy dads looking to maximize their fitness in just one week. This comprehensive routine combines push, pull, and full-body exercises, ensuring a balanced approach to strength training. With a mix of bodyweight and gym equipment exercises, you’ll build muscle, enhance endurance, and boost overall fitness. Get ready to challenge yourself and see real results with this focused training plan!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.3%
Biceps
14.8%
Chest
12.8%
Lats
12.5%
Front Delts
12.1%
Triceps
10.4%
Middle Delts
7%
Quadriceps
6%
Hamstrings
2.3%
Forearms
1.9%
Rear Delts
1.4%
Other
1.2%
Lower Back
0.9%
Abs
0.7%
Glutes
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Upper Chest Fly (Cable)
3
-
3
Chest Press (Machine)
2
-
4
Single Arm Pushdown
3
-
5
Leg Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1-1 mins
-
Week 1
1 / 1 Weeks
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 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
-
Day 1
1
Lateral Raise (Cable)
3 Sets
-
2
Upper Chest Fly (Cable)
3 Sets
-
3
Chest Press (Machine)
2 Sets
-
4
Single Arm Pushdown
3 Sets
-
5
Leg Extension
3 Sets
-