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ATIBABA PULL/PUSH

by Öz E.
1 athletes joined

Program Description

This program is designed for an aesthetic physique, because of that its mostly focused on the upper body. but also aims to improve leg strength and endurance.

Program Overview

  • Level
    Beginner, Intermediate, Novice
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 15, 2024 01:04
  • Last Edited
    Jun 18, 2025 10:52

Summary

Unlock your strength with the ATIBABA PULL/PUSH program, a dynamic 7-week journey designed for serious lifters. Committing just four days a week, you'll engage in a blend of compound and isolation exercises that target every major muscle group, ensuring balanced growth and enhanced performance. From barbell deadlifts to dumbbell lunges, each session is crafted to challenge your limits and boost your overall power. Prepare to transform your physique and elevate your training game!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
20 reps
-
2
Leg Extension
3
20 reps
-
3
Bench Press (Barbell)
3
6 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Incline Chest Press (Machine)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Lateral Raise (Cable)
3
20 reps
-
8
V-Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
20 reps
-
2
Leg Extension
3
20 reps
-
3
Bench Press (Barbell)
3
6 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Incline Chest Press (Machine)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Lateral Raise (Cable)
3
20 reps
-
8
V-Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
20 reps
-
2
Leg Extension
3
20 reps
-
3
Bench Press (Barbell)
3
6 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Incline Chest Press (Machine)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Lateral Raise (Cable)
3
20 reps
-
8
V-Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
20 reps
-
2
Leg Extension
3
20 reps
-
3
Bench Press (Barbell)
3
6 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Incline Chest Press (Machine)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Lateral Raise (Cable)
3
20 reps
-
8
V-Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
20 reps
-
2
Leg Extension
3
20 reps
-
3
Bench Press (Barbell)
3
6 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Incline Chest Press (Machine)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Lateral Raise (Cable)
3
20 reps
-
8
V-Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
20 reps
-
2
Leg Extension
3
20 reps
-
3
Bench Press (Barbell)
3
6 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Incline Chest Press (Machine)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Lateral Raise (Cable)
3
20 reps
-
8
V-Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
20 reps
-
2
Leg Extension
3
20 reps
-
3
Bench Press (Barbell)
3
6 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Incline Chest Press (Machine)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Lateral Raise (Cable)
3
20 reps
-
8
V-Up
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
30 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Barbell Row
3
12 reps
-
4
Wide Grip Pull-Up
3
6 reps
-
5
Ab Wheel
3
3 reps
-
6
Neck Extension
3
25 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
30 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Barbell Row
3
12 reps
-
4
Wide Grip Pull-Up
3
6 reps
-
5
Ab Wheel
3
3 reps
-
6
Neck Extension
3
25 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
30 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Barbell Row
3
12 reps
-
4
Wide Grip Pull-Up
3
6 reps
-
5
Ab Wheel
3
3 reps
-
6
Neck Extension
3
25 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
30 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Barbell Row
3
12 reps
-
4
Wide Grip Pull-Up
3
6 reps
-
5
Ab Wheel
3
3 reps
-
6
Neck Extension
3
25 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
30 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Barbell Row
3
12 reps
-
4
Wide Grip Pull-Up
3
6 reps
-
5
Ab Wheel
3
3 reps
-
6
Neck Extension
3
25 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
30 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Barbell Row
3
12 reps
-
4
Wide Grip Pull-Up
3
6 reps
-
5
Ab Wheel
3
3 reps
-
6
Neck Extension
3
25 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
30 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Barbell Row
3
12 reps
-
4
Wide Grip Pull-Up
3
6 reps
-
5
Ab Wheel
3
3 reps
-
6
Neck Extension
3
25 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
20 reps
-
2
Leg Extension
3
20 reps
-
3
Bench Press (Barbell)
3
6 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Incline Chest Press (Machine)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Lateral Raise (Cable)
3
20 reps
-
8
V-Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
20 reps
-
2
Leg Extension
3
20 reps
-
3
Bench Press (Barbell)
3
6 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Incline Chest Press (Machine)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Lateral Raise (Cable)
3
20 reps
-
8
V-Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
20 reps
-
2
Leg Extension
3
20 reps
-
3
Bench Press (Barbell)
3
6 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Incline Chest Press (Machine)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Lateral Raise (Cable)
3
20 reps
-
8
V-Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
20 reps
-
2
Leg Extension
3
20 reps
-
3
Bench Press (Barbell)
3
6 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Incline Chest Press (Machine)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Lateral Raise (Cable)
3
20 reps
-
8
V-Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
20 reps
-
2
Leg Extension
3
20 reps
-
3
Bench Press (Barbell)
3
6 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Incline Chest Press (Machine)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Lateral Raise (Cable)
3
20 reps
-
8
V-Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
20 reps
-
2
Leg Extension
3
20 reps
-
3
Bench Press (Barbell)
3
6 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Incline Chest Press (Machine)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Lateral Raise (Cable)
3
20 reps
-
8
V-Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
20 reps
-
2
Leg Extension
3
20 reps
-
3
Bench Press (Barbell)
3
6 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Incline Chest Press (Machine)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Lateral Raise (Cable)
3
20 reps
-
8
V-Up
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
30 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Barbell Row
3
12 reps
-
4
Wide Grip Pull-Up
3
6 reps
-
5
Ab Wheel
3
3 reps
-
6
Neck Extension
3
25 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
30 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Barbell Row
3
12 reps
-
4
Wide Grip Pull-Up
3
6 reps
-
5
Ab Wheel
3
3 reps
-
6
Neck Extension
3
25 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
30 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Barbell Row
3
12 reps
-
4
Wide Grip Pull-Up
3
6 reps
-
5
Ab Wheel
3
3 reps
-
6
Neck Extension
3
25 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
30 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Barbell Row
3
12 reps
-
4
Wide Grip Pull-Up
3
6 reps
-
5
Ab Wheel
3
3 reps
-
6
Neck Extension
3
25 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
30 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Barbell Row
3
12 reps
-
4
Wide Grip Pull-Up
3
6 reps
-
5
Ab Wheel
3
3 reps
-
6
Neck Extension
3
25 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
30 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Barbell Row
3
12 reps
-
4
Wide Grip Pull-Up
3
6 reps
-
5
Ab Wheel
3
3 reps
-
6
Neck Extension
3
25 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
30 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Barbell Row
3
12 reps
-
4
Wide Grip Pull-Up
3
6 reps
-
5
Ab Wheel
3
3 reps
-
6
Neck Extension
3
25 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
30 reps
-
Week 1
1 / 7 Weeks
Day 1
1
Lunge (Dumbbell)
3 Sets
20 Reps
-
2
Leg Extension
3 Sets
20 Reps
-
3
Bench Press (Barbell)
3 Sets
6 Reps
-
4
Dumbbell Bench Pullover
3 Sets
10 Reps
-
5
Incline Chest Press (Machine)
3 Sets
12 Reps
-
6
Hammer Curl
3 Sets
12 Reps
-
7
Lateral Raise (Cable)
3 Sets
20 Reps
-
8
V-Up
3 Sets
20 Reps
-
Day 2
1
Standing Calf Raise
3 Sets
30 Reps
-
2
Deadlift (Barbell)
3 Sets
5 Reps
-
3
Barbell Row
3 Sets
12 Reps
-
4
Wide Grip Pull-Up
3 Sets
6 Reps
-
5
Ab Wheel
3 Sets
3 Reps
-
6
Neck Extension
3 Sets
25 Reps
-
7
Tricep Extension (Cable)
3 Sets
15 Reps
-
8
Reverse Wrist Curl (Dumbbell)
3 Sets
30 Reps
-
Day 3
1
Lunge (Dumbbell)
3 Sets
20 Reps
-
2
Leg Extension
3 Sets
20 Reps
-
3
Bench Press (Barbell)
3 Sets
6 Reps
-
4
Dumbbell Bench Pullover
3 Sets
10 Reps
-
5
Incline Chest Press (Machine)
3 Sets
12 Reps
-
6
Hammer Curl
3 Sets
12 Reps
-
7
Lateral Raise (Cable)
3 Sets
20 Reps
-
8
V-Up
3 Sets
20 Reps
-
Day 4
1
Standing Calf Raise
3 Sets
30 Reps
-
2
Deadlift (Barbell)
3 Sets
5 Reps
-
3
Barbell Row
3 Sets
12 Reps
-
4
Wide Grip Pull-Up
3 Sets
6 Reps
-
5
Ab Wheel
3 Sets
3 Reps
-
6
Neck Extension
3 Sets
25 Reps
-
7
Tricep Extension (Cable)
3 Sets
15 Reps
-
8
Reverse Wrist Curl (Dumbbell)
3 Sets
30 Reps
-