DADS PUSH PULL FULLBODY
PUSH PULL
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stretching | 1 | 1–1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| Superset | |||
| 5A | Leg Extension | 1 | 6–10 reps |
| 5B | Sissy Squat | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Cable) | 3 | 0 reps |
| 2 | Upper Chest Fly (Cable) | 3 | 0 reps |
| 3 | Chest Press (Machine) | 2 | 0 reps |
| 4 | Single Arm Pushdown | 3 | 0 reps |
| 5 | Leg Extension | 3 | 0 reps |
Common questions
Yes, DADS PUSH PULL FULLBODY is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full 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 90 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.
DADS PUSH PULL FULLBODY is structured around 5 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
DADS PUSH PULL FULLBODY 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
