Pushing the limits

by Matthew W.
5.0
(1 rating)

Program Description

OHP-DIPS-ROWS-TRAP BAR DEADS-MILE we Notes: GREAT FOR BICEPS

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 11, 2024 05:08
  • Last Edited
    Jun 18, 2025 12:42

Summary

Unleash your potential with "Pushing the Limits," an 8-week program designed to elevate your strength and endurance through targeted workouts. Committing just three days a week, you'll engage in dynamic supersets that blend cardio and resistance training, including exercises like weighted dips and Bulgarian split squats. This program is perfect for those looking to challenge themselves and achieve noticeable results in their fitness journey. Get ready to push beyond your boundaries and redefine your limits!
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
Jog
1
8 mins
RPE 7.5
2
Yoga
1
10 mins
RPE 7.5
3A
Military Press (Barbell)
3
-
3B
Sissy Squat
3
-
4A
Lateral Raise (Dumbbell)
3
-
4B
Lateral Box Jump
3
-
5
Single Arm Shoulder Press
3
-
6A
Face Pull
4
-
6B
Wall Sit
3
-
7A
Shrug (Trap Bar)
3
-
8
Calf Raise (Leg Press)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
8 mins
RPE 7.5
2
Yoga
1
10 mins
RPE 7.5
3A
Military Press (Barbell)
3
-
3B
Sissy Squat
3
-
4A
Lateral Raise (Dumbbell)
3
-
4B
Lateral Box Jump
3
-
5A
Single Arm Shoulder Press
3
-
5B
Romanian Deadlift (Dumbbell)
3
-
6A
Face Pull
4
-
6B
Wall Sit
3
-
7A
Shrug (Trap Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
8 mins
RPE 7.5
2
Yoga
1
10 mins
RPE 7.5
3A
Military Press (Barbell)
3
-
3B
Sissy Squat
3
-
4A
Lateral Raise (Dumbbell)
3
-
4B
Lateral Box Jump
3
-
5A
Single Arm Shoulder Press
3
-
5B
Romanian Deadlift (Dumbbell)
3
-
6A
Face Pull
4
-
6B
Wall Sit
3
-
7A
Shrug (Trap Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
8 mins
RPE 7.5
2
Yoga
1
10 mins
RPE 7.5
3A
Military Press (Barbell)
3
-
3B
Sissy Squat
3
-
4A
Lateral Raise (Dumbbell)
3
-
4B
Lateral Box Jump
3
-
5A
Single Arm Shoulder Press
3
-
5B
Romanian Deadlift (Dumbbell)
3
-
6A
Face Pull
4
-
6B
Wall Sit
3
-
7A
Shrug (Trap Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
8 mins
RPE 7.5
2
Yoga
1
10 mins
RPE 7.5
3A
Military Press (Barbell)
3
-
3B
Sissy Squat
3
-
4A
Lateral Raise (Dumbbell)
3
-
4B
Lateral Box Jump
3
-
5A
Single Arm Shoulder Press
3
-
5B
Romanian Deadlift (Dumbbell)
3
-
6A
Face Pull
4
-
6B
Wall Sit
3
-
7A
Shrug (Trap Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
8 mins
RPE 7.5
2
Yoga
1
10 mins
RPE 7.5
3A
Military Press (Barbell)
3
-
3B
Sissy Squat
3
-
4A
Lateral Raise (Dumbbell)
3
-
4B
Lateral Box Jump
3
-
5A
Single Arm Shoulder Press
3
-
5B
Romanian Deadlift (Dumbbell)
3
-
6A
Face Pull
4
-
6B
Wall Sit
3
-
7A
Shrug (Trap Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
8 mins
RPE 7.5
2
Yoga
1
10 mins
RPE 7.5
3A
Military Press (Barbell)
3
-
3B
Sissy Squat
3
-
4A
Lateral Raise (Dumbbell)
3
-
4B
Lateral Box Jump
3
-
5A
Single Arm Shoulder Press
3
-
5B
Romanian Deadlift (Dumbbell)
3
-
6A
Face Pull
4
-
6B
Wall Sit
3
-
7A
Shrug (Trap Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
8 mins
RPE 7.5
2
Yoga
1
10 mins
RPE 7.5
3A
Military Press (Barbell)
3
-
3B
Sissy Squat
3
-
4A
Lateral Raise (Dumbbell)
3
-
4B
Lateral Box Jump
3
-
5
Single Arm Shoulder Press
3
-
6A
Face Pull
4
-
6B
Wall Sit
3
-
7A
Shrug (Trap Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
10 mins
RPE 7.5
1B
Yoga
1
10 mins
-
2A
Kettlebell Swing
2
-
3A
Trap Bar Deadlift
1
1
1
5 reps
3 reps
1 reps
RPE 6
RPE 7
RPE 7
4
Kroc Row
3
-
5
Pull-Up (Weighted)
3
-
6
Spider Curl
3
-
7
Bicep Curl (Barbell)
3
-
8
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
10 mins
RPE 7.5
1B
Yoga
1
10 mins
-
2A
Kettlebell Swing
2
-
3A
Trap Bar Deadlift
1
1
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 9
4
Kroc Row
3
-
5
Pull-Up (Weighted)
3
-
6
Spider Curl
3
-
7
Bicep Curl (Barbell)
3
-
8
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
10 mins
RPE 7.5
1B
Yoga
1
10 mins
-
2A
Kettlebell Swing
2
-
3A
Trap Bar Deadlift
1
1
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 9
4
Kroc Row
3
-
5
Pull-Up (Weighted)
3
-
6
Spider Curl
3
-
7
Bicep Curl (Barbell)
3
-
8
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
10 mins
RPE 7.5
1B
Yoga
1
10 mins
-
2A
Kettlebell Swing
2
-
3A
Trap Bar Deadlift
1
1
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 9
4
Kroc Row
3
-
5
Pull-Up (Weighted)
3
-
6
Spider Curl
3
-
7
Bicep Curl (Barbell)
3
-
8
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
10 mins
RPE 7.5
1B
Yoga
1
10 mins
-
2A
Kettlebell Swing
2
-
3A
Trap Bar Deadlift
1
1
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 9
4
Kroc Row
3
-
5
Pull-Up (Weighted)
3
-
6
Spider Curl
3
-
7
Bicep Curl (Barbell)
3
-
8
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
10 mins
RPE 7.5
1B
Yoga
1
10 mins
-
2A
Kettlebell Swing
2
-
3A
Trap Bar Deadlift
1
1
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 9
4
Kroc Row
3
-
5
Pull-Up (Weighted)
3
-
6
Spider Curl
3
-
7
Bicep Curl (Barbell)
3
-
8
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
10 mins
RPE 7.5
1B
Yoga
1
10 mins
-
2A
Kettlebell Swing
2
-
3A
Trap Bar Deadlift
1
1
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 9
4
Kroc Row
3
-
5
Pull-Up (Weighted)
3
-
6
Spider Curl
3
-
7
Bicep Curl (Barbell)
3
-
8
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
10 mins
RPE 7.5
1B
Yoga
1
10 mins
-
2A
Kettlebell Swing
2
-
3A
Trap Bar Deadlift
1
1
1
5 reps
3 reps
1 reps
RPE 6
RPE 7
RPE 7
4
Kroc Row
3
-
5
Pull-Up (Weighted)
3
-
6
Spider Curl
3
-
7
Bicep Curl (Barbell)
3
-
8
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
2km Row
1
10 mins
-
1B
Yoga
1
-
1C
Dip (Weighted)
3
-
2A
Bench Press (Dumbbell)
3
-
2B
Bulgarian Split Squat (Dumbbell)
3
-
3A
Chest Fly (Cable)
3
-
3B
Standing Calf Raise
3
-
4
Tricep Pushdown (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Skull Crusher (Barbell)
3
-
7A
Plank
3
-
7B
Lying Leg Raise
3
-
7C
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
2km Row
1
10 mins
-
1B
Yoga
1
-
1C
Dip (Weighted)
3
-
2A
Bench Press (Dumbbell)
3
-
2B
Bulgarian Split Squat (Dumbbell)
3
-
3A
Chest Fly (Cable)
3
-
3B
Standing Calf Raise
3
-
4
Tricep Pushdown (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Skull Crusher (Barbell)
3
-
7A
Plank
3
-
7B
Lying Leg Raise
3
-
7C
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
2km Row
1
10 mins
-
1B
Yoga
1
-
1C
Dip (Weighted)
3
-
2A
Bench Press (Dumbbell)
3
-
2B
Bulgarian Split Squat (Dumbbell)
3
-
3A
Chest Fly (Cable)
3
-
3B
Standing Calf Raise
3
-
4
Tricep Pushdown (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Skull Crusher (Barbell)
3
-
7A
Plank
3
-
7B
Lying Leg Raise
3
-
7C
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
2km Row
1
10 mins
-
1B
Yoga
1
-
1C
Dip (Weighted)
3
-
2A
Bench Press (Dumbbell)
3
-
2B
Bulgarian Split Squat (Dumbbell)
3
-
3A
Chest Fly (Cable)
3
-
3B
Standing Calf Raise
3
-
4
Tricep Pushdown (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Skull Crusher (Barbell)
3
-
7A
Plank
3
-
7B
Lying Leg Raise
3
-
7C
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
2km Row
1
10 mins
-
1B
Yoga
1
-
1C
Dip (Weighted)
3
-
2A
Bench Press (Dumbbell)
3
-
2B
Bulgarian Split Squat (Dumbbell)
3
-
3A
Chest Fly (Cable)
3
-
3B
Standing Calf Raise
3
-
4
Tricep Pushdown (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Skull Crusher (Barbell)
3
-
7A
Plank
3
-
7B
Lying Leg Raise
3
-
7C
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
2km Row
1
10 mins
-
1B
Yoga
1
-
1C
Dip (Weighted)
3
-
2A
Bench Press (Dumbbell)
3
-
2B
Bulgarian Split Squat (Dumbbell)
3
-
3A
Chest Fly (Cable)
3
-
3B
Standing Calf Raise
3
-
4
Tricep Pushdown (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Skull Crusher (Barbell)
3
-
7A
Plank
3
-
7B
Lying Leg Raise
3
-
7C
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
2km Row
1
10 mins
-
1B
Yoga
1
-
1C
Dip (Weighted)
3
-
2A
Bench Press (Dumbbell)
3
-
2B
Bulgarian Split Squat (Dumbbell)
3
-
3A
Chest Fly (Cable)
3
-
3B
Standing Calf Raise
3
-
4
Tricep Pushdown (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Skull Crusher (Barbell)
3
-
7A
Plank
3
-
7B
Lying Leg Raise
3
-
7C
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
2km Row
1
10 mins
-
1B
Yoga
1
-
1C
Dip (Weighted)
3
-
2A
Bench Press (Dumbbell)
3
-
2B
Bulgarian Split Squat (Dumbbell)
3
-
3A
Chest Fly (Cable)
3
-
3B
Standing Calf Raise
3
-
4
Tricep Pushdown (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Skull Crusher (Barbell)
3
-
7A
Plank
3
-
7B
Lying Leg Raise
3
-
7C
Hanging Leg Raise
3
-
Week 1
1 / 8 Weeks
Day 3
1A
2km Row
1 Set
10 mins
-
1B
Yoga
1 Set
-
1C
Dip (Weighted)
3 Sets
-
2A
Bench Press (Dumbbell)
3 Sets
-
2B
Bulgarian Split Squat (Dumbbell)
3 Sets
-
3A
Chest Fly (Cable)
3 Sets
-
3B
Standing Calf Raise
3 Sets
-
4
Tricep Pushdown (Cable)
3 Sets
-
5
Overhead Tricep Extension (Cable)
3 Sets
-
6
Skull Crusher (Barbell)
3 Sets
-
7A
Plank
3 Sets
-
7B
Lying Leg Raise
3 Sets
-
7C
Hanging Leg Raise
3 Sets
-
Day 2
1A
Walk
1 Set
10 mins
@7.5
1B
Yoga
1 Set
10 mins
-
2A
Kettlebell Swing
2 Sets
-
3A
Trap Bar Deadlift
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@6
@7
@7
4
Kroc Row
3 Sets
-
5
Pull-Up (Weighted)
3 Sets
-
6
Spider Curl
3 Sets
-
7
Bicep Curl (Barbell)
3 Sets
-
8
Hammer Curl
3 Sets
-
Day 1
1
Jog
1 Set
8 mins
@7.5
2
Yoga
1 Set
10 mins
@7.5
3A
Military Press (Barbell)
3 Sets
-
3B
Sissy Squat
3 Sets
-
4A
Lateral Raise (Dumbbell)
3 Sets
-
4B
Lateral Box Jump
3 Sets
-
5
Single Arm Shoulder Press
3 Sets
-
6A
Face Pull
4 Sets
-
6B
Wall Sit
3 Sets
-
7A
Shrug (Trap Bar)
3 Sets
-
8
Calf Raise (Leg Press)
3 Sets
15 Reps
-