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Grok Push Pull

by Leon O'Dochartaigh

Program Description

**Grok Push Pull** is a dynamic 4-week workout program designed to maximize your strength and muscle gains through a balanced push-pull training approach. With 24 sessions scheduled over the month, you'll engage in a variety of exercises targeting major muscle groups, including barbell squats, deadlifts, and bodyweight movements like push-ups and pull-ups. Each workout is structured with supersets to enhance intensity and efficiency, ensuring you get the most out of every session. Get ready to challenge yourself and see real results!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 15, 2025 03:16
  • Last Edited
    Jul 16, 2025 12:13
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
80%
82%
84%
85%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
75%
80%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
4
Clapping Pushup
3
5 reps
RPE 8
5
Dip (Bodyweight)
3
10-12 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
7A
Russian Twist (Dumbbell)
3
15 reps
RPE 7.5
7B
Hanging Leg Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
80%
82%
84%
85%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
75%
80%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
4
Clapping Pushup
3
5 reps
RPE 8
5
Dip (Bodyweight)
3
10-12 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
7A
Russian Twist (Dumbbell)
3
15 reps
RPE 7.5
7B
Hanging Leg Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
80%
83%
85%
90%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
72%
77%
85%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
4
Clapping Pushup
3
5 reps
RPE 8
5
Dip (Bodyweight)
3
10-12 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
7A
Russian Twist (Dumbbell)
3
15 reps
RPE 7.5
7B
Hanging Leg Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
83%
87%
90%
95%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
80%
87%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
4
Clapping Pushup
3
5 reps
RPE 8
5
Dip (Bodyweight)
3
10-12 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
7A
Russian Twist (Dumbbell)
3
15 reps
RPE 7.5
7B
Hanging Leg Raise
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
80%
82%
83%
85%
2
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
73%
75%
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7.5
4
Depth Jump
3
5 reps
RPE 7.5
5
Standing Calf Raise
2
12-15 reps
75%
6A
Wood Chop
3
12 reps
RPE 7.5
6B
Plank
3
1 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
80%
82%
83%
85%
2
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
73%
75%
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7.5
4
Depth Jump
3
5 reps
RPE 7.5
5
Standing Calf Raise
2
12-15 reps
75%
6A
Wood Chop
3
12 reps
RPE 7.5
6B
Plank
3
1 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
82%
85%
87%
90%
2
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
72%
75%
80%
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7.5
4
Depth Jump
3
5 reps
RPE 7.5
5
Standing Calf Raise
2
12-15 reps
75%
6A
Wood Chop
3
12 reps
RPE 7.5
6B
Plank
3
1 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
85%
87%
90%
93%
2
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
80%
85%
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7.5
4
Depth Jump
3
5 reps
RPE 7.5
5
Standing Calf Raise
2
12-15 reps
75%
6A
Wood Chop
3
12 reps
RPE 7.5
6B
Plank
3
1 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
10 reps
-
1B
Push Up
3
10 reps
-
1C
Lying Leg Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
10 reps
-
1B
Push Up
3
10 reps
-
1C
Lying Leg Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
10 reps
-
1B
Push Up
3
10 reps
-
1C
Lying Leg Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
10 reps
-
1B
Push Up
3
10 reps
-
1C
Lying Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
80%
82%
83%
85%
2
Pull-Up (Weighted)
3
6-8 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
5 reps
RPE 7.5
5
Face Pull
2
12-15 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
7A
Pallof Press
3
12 reps
-
7B
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
80%
82%
83%
85%
2
Pull-Up (Weighted)
3
6-8 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
5 reps
RPE 7.5
5
Face Pull
2
12-15 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
7A
Pallof Press
3
12 reps
-
7B
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
82%
85%
87%
90%
2
Pull-Up (Weighted)
3
6-8 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
5 reps
RPE 7.5
5
Face Pull
2
12-15 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
7A
Pallof Press
3
12 reps
-
7B
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
85%
87%
90%
93%
2
Pull-Up (Weighted)
3
6-8 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
5 reps
RPE 7.5
5
Face Pull
2
12-15 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
7A
Pallof Press
3
12 reps
-
7B
Side Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 7.5
2
Nordic Curl
3
6-8 reps
RPE 7.5
3
Glute Bridge (Dumbbell)
3
10-12 reps
RPE 7.5
4
Broad Jump
3
5 reps
RPE 8
5
Seated Calf Raise
2
12-15 reps
RPE 7.5
6A
Russian Twist (Dumbbell)
3
20 reps
-
6B
Decline Sit Up (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 7.5
2
Nordic Curl
3
6-8 reps
RPE 7.5
3
Glute Bridge (Dumbbell)
3
10-12 reps
RPE 7.5
4
Broad Jump
3
5 reps
RPE 8
5
Seated Calf Raise
2
12-15 reps
RPE 7.5
6A
Russian Twist (Dumbbell)
3
20 reps
-
6B
Decline Sit Up (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 7.5
2
Nordic Curl
3
6-8 reps
RPE 7.5
3
Glute Bridge (Dumbbell)
3
10-12 reps
RPE 7.5
4
Broad Jump
3
5 reps
RPE 8
5
Seated Calf Raise
2
12-15 reps
RPE 7.5
6A
Russian Twist (Dumbbell)
3
20 reps
-
6B
Decline Sit Up (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 7.5
2
Nordic Curl
3
6-8 reps
RPE 7.5
3
Glute Bridge (Dumbbell)
3
10-12 reps
RPE 7.5
4
Broad Jump
3
5 reps
RPE 8
5
Seated Calf Raise
2
12-15 reps
RPE 7.5
6A
Russian Twist (Dumbbell)
3
20 reps
-
6B
Decline Sit Up (Weighted)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
0.2 mins
-
2
Lateral Jump
3
10 reps
-
3
Soccer
1
70 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
0.2 mins
-
2
Lateral Jump
3
10 reps
-
3
Soccer
1
70 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
0.2 mins
-
2
Lateral Jump
3
10 reps
-
3
Soccer
1
70 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
0.2 mins
-
2
Lateral Jump
3
10 reps
-
3
Soccer
1
70 mins
-
Week 1
1 / 4 Weeks
Day 3
1A
Squat (Bodyweight)
3 Sets
10 Reps
-
1B
Push Up
3 Sets
10 Reps
-
1C
Lying Leg Raise
3 Sets
10 Reps
-
Day 4
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
80%
82%
83%
85%
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
@8.5
3
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@8
4
Incline Chest Fly (Dumbbell)
3 Sets
5 Reps
@7.5
5
Face Pull
2 Sets
12-15 Reps
@7.5
6
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
@7.5
7A
Pallof Press
3 Sets
12 Reps
-
7B
Side Plank
3 Sets
1 mins
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
80%
82%
83%
85%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
73%
75%
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@7.5
4
Depth Jump
3 Sets
5 Reps
@7.5
5
Standing Calf Raise
2 Sets
12-15 Reps
75%
6A
Wood Chop
3 Sets
12 Reps
@7.5
6B
Plank
3 Sets
1 mins
@7.5
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
80%
82%
84%
85%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
75%
80%
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@7.5
4
Clapping Pushup
3 Sets
5 Reps
@8
5
Dip (Bodyweight)
3 Sets
10-12 Reps
@7.5
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@8
7A
Russian Twist (Dumbbell)
3 Sets
15 Reps
@7.5
7B
Hanging Leg Raise
3 Sets
20 Reps
@8
Day 5
1
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
@7.5
2
Nordic Curl
3 Sets
6-8 Reps
@7.5
3
Glute Bridge (Dumbbell)
3 Sets
10-12 Reps
@7.5
4
Broad Jump
3 Sets
5 Reps
@8
5
Seated Calf Raise
2 Sets
12-15 Reps
@7.5
6A
Russian Twist (Dumbbell)
3 Sets
20 Reps
-
6B
Decline Sit Up (Weighted)
3 Sets
20 Reps
-
Day 6
1
Sprint
8 Sets
0.2 mins
-
2
Lateral Jump
3 Sets
10 Reps
-
3
Soccer
1 Set
70 mins
-