5.0
(1 rating)
Program Description
OHP-DIPS-ROWS-TRAP BAR DEADS-MILE we Notes: GREAT FOR BICEPS
Program Overview
- LevelNovice, Intermediate, Beginner
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedJun 11, 2024 05:08
- Last EditedJun 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!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Row1 Set
10 mins
-
1B
Yoga1 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 Raise3 Sets
-
4
Tricep Pushdown (Cable)3 Sets
-
5
Overhead Tricep Extension (Cable)3 Sets
-
6
Skull Crusher (Barbell)3 Sets
-
7A
Plank3 Sets
-
7B
Lying Leg Raise3 Sets
-
7C
Hanging Leg Raise3 Sets
-
Day 2
1A
Walk1 Set
10 mins
@7.5
1B
Yoga1 Set
10 mins
-
2A
Kettlebell Swing2 Sets
-
3A
Trap Bar Deadlift1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@6
@7
@7
4
Kroc Row3 Sets
-
5
Pull-Up (Weighted)3 Sets
-
6
Spider Curl3 Sets
-
7
Bicep Curl (Barbell)3 Sets
-
8
Hammer Curl3 Sets
-
Day 1
1
Jog1 Set
8 mins
@7.5
2
Yoga1 Set
10 mins
@7.5
3A
Military Press (Barbell)3 Sets
-
3B
Sissy Squat3 Sets
-
4A
Lateral Raise (Dumbbell)3 Sets
-
4B
Lateral Box Jump3 Sets
-
5
Single Arm Shoulder Press3 Sets
-
6A
Face Pull4 Sets
-
6B
Wall Sit3 Sets
-
7A
Shrug (Trap Bar)3 Sets
-
8
Calf Raise (Leg Press)3 Sets
15 Reps
-