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push/pull

by Ata Farroqui

Program Description

hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    100 minutes
  • Created
    Aug 11, 2025 08:32
  • Last Edited
    Aug 12, 2025 12:20

Summary

Unleash your strength with this dynamic 4-week push/pull workout program, designed for those ready to elevate their training. Comprising two sessions per week, you'll alternate between push movements focusing on the chest, shoulders, and triceps, and pull exercises targeting the back and biceps. Each workout is meticulously crafted to maximize muscle engagement and promote balanced development, utilizing a variety of machines and cables. Get ready to build muscle, enhance endurance, and transform your physique with a structured approach that fits seamlessly into your fitness routine.
Muscle Engagement
Front
Back
MuscleSet
Lats
17.5%
Upper Back
16.6%
Biceps
10.7%
Chest
9.7%
Hamstrings
9.7%
Triceps
6.5%
Quadriceps
5.8%
Front Delts
5.8%
Middle Delts
4.9%
Lower Back
4.9%
Glutes
3.9%
Abs
1.9%
Rear Delts
1%
Forearms
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
cable incline low to high
1
2
8 reps
8 reps
RPE 10
RPE 9.5
2
Pec Deck (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 9
3
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8.5
4
Single Arm Tricep Extension (Cable)
1
3
12 reps
12 reps
RPE 10
RPE 9
5
Hamstring Curl
1
2
12 reps
12 reps
RPE 10
RPE 9
6
Stiff Leg Deadlift (Dumbbell)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
cable incline low to high
1
2
8 reps
8 reps
RPE 10
RPE 9.5
2
Pec Deck (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 9
3
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8.5
4
Single Arm Tricep Extension (Cable)
1
3
12 reps
12 reps
RPE 10
RPE 9
5
Hamstring Curl
1
2
12 reps
12 reps
RPE 10
RPE 9
6
Stiff Leg Deadlift (Dumbbell)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
cable incline low to high
1
2
8 reps
8 reps
RPE 10
RPE 9.5
2
Pec Deck (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 9
3
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8.5
4
Single Arm Tricep Extension (Cable)
1
3
12 reps
12 reps
RPE 10
RPE 9
5
Hamstring Curl
1
2
12 reps
12 reps
RPE 10
RPE 9
6
Stiff Leg Deadlift (Dumbbell)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
cable incline low to high
1
2
8 reps
8 reps
RPE 10
RPE 9.5
2
Pec Deck (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 9
3
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8.5
4
Single Arm Tricep Extension (Cable)
1
3
12 reps
12 reps
RPE 10
RPE 9
5
Hamstring Curl
1
2
12 reps
12 reps
RPE 10
RPE 9
6
Stiff Leg Deadlift (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
7 reps
7 reps
RPE 10
RPE 9
2
Lat Pulldown (Close Grip)
1
2
8 reps
8 reps
RPE 10
RPE 9
3
Pull-Up (Assisted)
1
2
10 reps
10 reps
RPE 10
RPE 8
4
Seated Row (Machine)
1
2
10 reps
10 reps
RPE 9
RPE 8
5
Bicep Curl (Machine)
1
2
10 reps
10 reps
RPE 10
RPE 9
6
Leg Extension
1
2
10 reps
10 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
7 reps
7 reps
RPE 10
RPE 9
2
Lat Pulldown (Close Grip)
1
2
8 reps
8 reps
RPE 10
RPE 9
3
Pull-Up (Assisted)
1
2
10 reps
10 reps
RPE 10
RPE 8
4
Seated Row (Machine)
1
2
10 reps
10 reps
RPE 9
RPE 8
5
Bicep Curl (Machine)
1
2
10 reps
10 reps
RPE 10
RPE 9
6
Leg Extension
1
2
10 reps
10 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
7 reps
7 reps
RPE 10
RPE 9
2
Lat Pulldown (Close Grip)
1
2
8 reps
8 reps
RPE 10
RPE 9
3
Pull-Up (Assisted)
1
2
10 reps
10 reps
RPE 10
RPE 8
4
Seated Row (Machine)
1
2
10 reps
10 reps
RPE 9
RPE 8
5
Bicep Curl (Machine)
1
2
10 reps
10 reps
RPE 10
RPE 9
6
Leg Extension
1
2
10 reps
10 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
7 reps
7 reps
RPE 10
RPE 9
2
Lat Pulldown (Close Grip)
1
2
8 reps
8 reps
RPE 10
RPE 9
3
Pull-Up (Assisted)
1
2
10 reps
10 reps
RPE 10
RPE 8
4
Seated Row (Machine)
1
2
10 reps
10 reps
RPE 9
RPE 8
5
Bicep Curl (Machine)
1
2
10 reps
10 reps
RPE 10
RPE 9
6
Leg Extension
1
2
10 reps
10 reps
RPE 10
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
cable incline low to high
1 Set
2 Sets
8 Reps
8 Reps
@10
@9.5
2
Pec Deck (Machine)
1 Set
2 Sets
8 Reps
8 Reps
@10
@9
3
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
4
Single Arm Tricep Extension (Cable)
1 Set
3 Sets
12 Reps
12 Reps
@10
@9
5
Hamstring Curl
1 Set
2 Sets
12 Reps
12 Reps
@10
@9
6
Stiff Leg Deadlift (Dumbbell)
3 Sets
12 Reps
@9
Day 2
1
Barbell Row
1 Set
2 Sets
7 Reps
7 Reps
@10
@9
2
Lat Pulldown (Close Grip)
1 Set
2 Sets
8 Reps
8 Reps
@10
@9
3
Pull-Up (Assisted)
1 Set
2 Sets
10 Reps
10 Reps
@10
@8
4
Seated Row (Machine)
1 Set
2 Sets
10 Reps
10 Reps
@9
@8
5
Bicep Curl (Machine)
1 Set
2 Sets
10 Reps
10 Reps
@10
@9
6
Leg Extension
1 Set
2 Sets
10 Reps
10 Reps
@10
@9