logo
BoostcampPNG

Push-pull meet

by vVipez
1 athletes joined

Program Description

Push pull meet prep

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    100 minutes
  • Created
    Feb 28, 2025 11:13
  • Last Edited
    Jun 18, 2025 09:47

Summary

Transform your strength training with the "Push-pull meet" program, designed to build explosive power and muscle over 8 weeks. This 5-day-a-week regimen focuses on a balanced push-pull approach, incorporating key lifts like the paused bench press and deadlift, ensuring you develop both upper and lower body strength. Each workout is meticulously crafted to challenge your limits and enhance your performance, making it ideal for lifters ready to take their training to the next level. Equip yourself with a full gym and get ready to unleash your potential!
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
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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2
5 reps
5 reps
77%
75%
2
Deadlift (Barbell)
2
3
5 reps
5 reps
72%
70%
3
Larsen Press (Barbell)
1
2
5 reps
5 reps
RPE 7
RPE 6.5
4
Hip Adductor (Machine)
3
6-12 reps
RPE 7
5
Back Extension
3
6-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2
4 reps
4 reps
80%
75%
2
Deadlift (Barbell)
2
3
4 reps
4 reps
75%
70%
3
Larsen Press (Barbell)
3
5 reps
RPE 7
4
Hip Adductor (Machine)
3
6-12 reps
RPE 7
5
Back Extension
3
6-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2
3 reps
3 reps
83%
80%
2
Deadlift (Barbell)
2
3
3 reps
3 reps
78%
75%
3
Larsen Press (Barbell)
3
5 reps
RPE 7
4
Hip Adductor (Machine)
3
6-12 reps
RPE 7
5
Back Extension
3
6-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
3 reps
3 reps
85%
80%
2
Deadlift (Barbell)
1
1
2
3 reps
3 reps
3 reps
82%
80%
75%
3
Larsen Press (Barbell)
3
5 reps
RPE 7
4
Hip Adductor (Machine)
3
6-12 reps
RPE 7
5
Back Extension
3
6-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
80%
2
Deadlift (Barbell)
3
3 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
3 reps
3 reps
88%
85%
2
Deadlift (Barbell)
1
2
3 reps
3 reps
85%
80%
3
Larsen Press (Barbell)
3
4 reps
RPE 7
4
Back Extension
2
6-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
3 reps
3 reps
90%
85%
2
Deadlift (Barbell)
1
2
3 reps
3 reps
88%
85%
3
Larsen Press (Barbell)
3
4 reps
RPE 7
4
Back Extension
2
6-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1 reps
3 reps
RPE 9
RPE 7
2
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3 reps
70%
2
Larsen Press (Barbell)
3
6 reps
RPE 7
3
Chin-Up (Weighted)
3
8 reps
RPE 7
4
Tricep Extension (Barbell)
3
6-12 reps
RPE 8
5
Face Pull
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3 reps
70%
2
Larsen Press (Barbell)
3
6 reps
RPE 7
3
Chin-Up (Weighted)
3
8 reps
RPE 7
4
Tricep Extension (Barbell)
3
6-12 reps
RPE 8
5
Face Pull
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3 reps
75%
2
Larsen Press (Barbell)
3
6 reps
RPE 7
3
Chin-Up (Weighted)
3
8 reps
RPE 7
4
Tricep Extension (Barbell)
3
6-12 reps
RPE 8
5
Face Pull
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3 reps
75%
2
Larsen Press (Barbell)
3
6 reps
RPE 7
3
Chin-Up (Weighted)
3
8 reps
RPE 7
4
Tricep Extension (Barbell)
3
6-12 reps
RPE 8
5
Face Pull
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
65%
2
Chin-Up (Weighted)
2
6-12 reps
RPE 6
3
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3 reps
70%
2
Chin-Up (Weighted)
3
8 reps
RPE 7
3
Face Pull
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3 reps
75%
2
Chin-Up (Weighted)
3
8 reps
RPE 7
3
Face Pull
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2 reps
RPE 6
2
Larsen Press (Barbell)
2
5 reps
RPE 6
3
Bench Press (Close Grip)
2
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3
5 reps
5 reps
75%
72%
2
Deadlift (Barbell)
2
2
4 reps
4 reps
77%
75%
3
Bent Over Row (Barbell)
4
6-12 reps
RPE 7
4
Hip Abductor (Machine)
3
8-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
1
3
6-12 reps
6-12 reps
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3
4 reps
4 reps
78%
75%
2
Deadlift (Barbell)
2
2
3 reps
3 reps
80%
75%
3
Bent Over Row (Barbell)
4
6-12 reps
RPE 7
4
Hip Abductor (Machine)
3
8-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
1
3
6-12 reps
6-12 reps
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2
3 reps
3 reps
80%
75%
2
Deadlift (Barbell)
1
2
3 reps
3 reps
85%
80%
3
Bent Over Row (Barbell)
4
6-12 reps
RPE 7
4
Hip Abductor (Machine)
3
8-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
1
3
6-12 reps
6-12 reps
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3 reps
3 reps
3 reps
83%
80%
75%
2
Deadlift (Barbell)
1
1
2 reps
2 reps
87%
85%
3
Bent Over Row (Barbell)
4
6-12 reps
RPE 7
4
Hip Abductor (Machine)
3
8-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
1
3
6-12 reps
6-12 reps
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Bench Press (Paused)
3
3 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
3 reps
3 reps
85%
80%
2
Deadlift (Barbell)
1
2
2 reps
2 reps
88%
85%
3
Bent Over Row (Barbell)
3
6-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
3 reps
3 reps
88%
85%
2
Deadlift (Barbell)
1
2
2 reps
2 reps
90%
85%
3
Bent Over Row (Barbell)
3
6-12 reps
RPE 7
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
3 reps
65%
2
Larsen Press (Barbell)
4
5 reps
RPE 7
3
Split Squat (Dumbbell)
3
6-12 reps
RPE 7
4
Face Pull
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
3 reps
65%
2
Larsen Press (Barbell)
4
5 reps
RPE 7
3
Split Squat (Dumbbell)
3
6-12 reps
RPE 7
4
Face Pull
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
3 reps
70%
2
Larsen Press (Barbell)
4
5 reps
RPE 7
3
Split Squat (Dumbbell)
3
6-12 reps
RPE 7
4
Face Pull
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
3 reps
70%
2
Larsen Press (Barbell)
4
5 reps
RPE 7
3
Split Squat (Dumbbell)
3
6-12 reps
RPE 7
4
Face Pull
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
65%
2
Hip Adductor (Machine)
2
6-8 reps
RPE 6
3
Hip Abductor (Machine)
2
6-8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
70%
2
Split Squat (Dumbbell)
2
6-12 reps
RPE 8
3
Face Pull
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
75%
2
Split Squat (Dumbbell)
2
6-12 reps
RPE 8
3
Face Pull
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
RPE 6
2
Bench Press (Paused)
1
1
1
2 reps
4 reps
6 reps
RPE 6
RPE 6
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3
3 reps
3 reps
80%
75%
2
Larsen Press (Barbell)
3
6 reps
RPE 7
3
Back Extension
3
6-12 reps
RPE 7
4
Pull-Up (Weighted)
4
6-8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3
3 reps
3 reps
83%
80%
2
Larsen Press (Barbell)
3
6 reps
RPE 7
3
Back Extension
3
6-12 reps
RPE 7
4
Pull-Up (Weighted)
4
6-8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
2 reps
2 reps
85%
80%
2
Larsen Press (Barbell)
3
6 reps
RPE 7
3
Back Extension
3
6-12 reps
RPE 7
4
Pull-Up (Weighted)
4
6-8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2 reps
2 reps
88%
85%
2
Larsen Press (Barbell)
3
6 reps
RPE 7
3
Back Extension
3
6-12 reps
RPE 7
4
Pull-Up (Weighted)
4
6-8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2 reps
80%
2
Tricep Extension (Barbell)
2
6-8 reps
RPE 6
3
Split Squat (Dumbbell)
2
6-8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2 reps
2 reps
88%
85%
2
Larsen Press (Barbell)
3
6 reps
RPE 7
3
Back Extension
2
6-12 reps
RPE 7
4
Pull-Up (Weighted)
3
6-8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2 reps
2 reps
90%
85%
2
Back Extension
2
6-12 reps
RPE 7
3
Pull-Up (Weighted)
3
6-8 reps
RPE 7
Week 1
1 / 8 Weeks
Day 5
1
Bench Press (Paused)
2 Sets
3 Sets
3 Reps
3 Reps
80%
75%
2
Larsen Press (Barbell)
3 Sets
6 Reps
@7
3
Back Extension
3 Sets
6-12 Reps
@7
4
Pull-Up (Weighted)
4 Sets
6-8 Reps
@7
Day 1
1
Bench Press (Paused)
2 Sets
2 Sets
5 Reps
5 Reps
77%
75%
2
Deadlift (Barbell)
2 Sets
3 Sets
5 Reps
5 Reps
72%
70%
3
Larsen Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@7
@6.5
4
Hip Adductor (Machine)
3 Sets
6-12 Reps
@7
5
Back Extension
3 Sets
6-12 Reps
@7
Day 3
1
Bench Press (Paused)
2 Sets
3 Sets
5 Reps
5 Reps
75%
72%
2
Deadlift (Barbell)
2 Sets
2 Sets
4 Reps
4 Reps
77%
75%
3
Bent Over Row (Barbell)
4 Sets
6-12 Reps
@7
4
Hip Abductor (Machine)
3 Sets
8-15 Reps
@7
5
Bicep Curl (Dumbbell)
1 Set
3 Sets
6-12 Reps
6-12 Reps
@8
@7
Day 4
1
Deadlift (Barbell)
6 Sets
3 Reps
65%
2
Larsen Press (Barbell)
4 Sets
5 Reps
@7
3
Split Squat (Dumbbell)
3 Sets
6-12 Reps
@7
4
Face Pull
3 Sets
10-15 Reps
@7
Day 2
1
Bench Press (Paused)
6 Sets
3 Reps
70%
2
Larsen Press (Barbell)
3 Sets
6 Reps
@7
3
Chin-Up (Weighted)
3 Sets
8 Reps
@7
4
Tricep Extension (Barbell)
3 Sets
6-12 Reps
@8
5
Face Pull
3 Sets
10-15 Reps
@7