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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!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
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
-