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Kha’s push pull

by Kha P.
4 athletes joined
4.0
(1 rating)

Program Description

Push pull and some legs

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 05, 2023 09:14
  • Last Edited
    Jun 18, 2025 09:34

Summary

Unlock your strength with Kha’s Push Pull program, an 8-week journey designed for serious lifters looking to build muscle and enhance overall fitness. This program features a balanced 4-day split focusing on push and pull movements, utilizing a variety of dumbbell and machine exercises to target your chest, back, shoulders, and arms. Each session is crafted to maximize intensity and promote growth, ensuring you push your limits week after week. Dive in and transform your training routine!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Chest Fly (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6A
Lateral Raise (Dumbbell)
1
5
15 reps
-
-
7
Tricep Pushdown (Cable)
1
2
10 reps
-
-
8
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Chest Fly (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6A
Lateral Raise (Dumbbell)
1
5
15 reps
-
-
7
Tricep Pushdown (Cable)
1
2
10 reps
-
-
8
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Chest Fly (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6A
Lateral Raise (Dumbbell)
1
5
15 reps
-
-
7
Tricep Pushdown (Cable)
1
2
10 reps
-
-
8
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Chest Fly (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6A
Lateral Raise (Dumbbell)
1
5
15 reps
-
-
7
Tricep Pushdown (Cable)
1
2
10 reps
-
-
8
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Chest Fly (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6A
Lateral Raise (Dumbbell)
1
5
15 reps
-
-
7
Tricep Pushdown (Cable)
1
2
10 reps
-
-
8
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Chest Fly (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6A
Lateral Raise (Dumbbell)
1
5
15 reps
-
-
7
Tricep Pushdown (Cable)
1
2
10 reps
-
-
8
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Chest Fly (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6A
Lateral Raise (Dumbbell)
1
5
15 reps
-
-
7
Tricep Pushdown (Cable)
1
2
10 reps
-
-
8
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Chest Fly (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6A
Lateral Raise (Dumbbell)
1
5
15 reps
-
-
7
Tricep Pushdown (Cable)
1
2
10 reps
-
-
8
Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
-
2A
Single Arm Iso Row
3
-
3
Wide Grip Lat Pulldown
3
-
4
Seated Row (Machine)
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Hammer Curl
3
-
8
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
-
2A
Single Arm Iso Row
3
-
3
Wide Grip Lat Pulldown
3
-
4
Seated Row (Machine)
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Hammer Curl
3
-
8
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
-
2A
Single Arm Iso Row
3
-
3
Wide Grip Lat Pulldown
3
-
4
Seated Row (Machine)
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Hammer Curl
3
-
8
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
-
2A
Single Arm Iso Row
3
-
3
Wide Grip Lat Pulldown
3
-
4
Seated Row (Machine)
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Hammer Curl
3
-
8
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
-
2A
Single Arm Iso Row
3
-
3
Wide Grip Lat Pulldown
3
-
4
Seated Row (Machine)
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Hammer Curl
3
-
8
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
-
2A
Single Arm Iso Row
3
-
3
Wide Grip Lat Pulldown
3
-
4
Seated Row (Machine)
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Hammer Curl
3
-
8
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
-
2A
Single Arm Iso Row
3
-
3
Wide Grip Lat Pulldown
3
-
4
Seated Row (Machine)
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Hammer Curl
3
-
8
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
-
2A
Single Arm Iso Row
3
-
3
Wide Grip Lat Pulldown
3
-
4
Seated Row (Machine)
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Hammer Curl
3
-
8
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
1
2
10 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
-
5A
Lateral Raise (Dumbbell)
5
1
15 reps
-
-
6A
Front Raise
3
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
1
2
10 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
-
5A
Lateral Raise (Dumbbell)
5
1
15 reps
-
-
6A
Front Raise
3
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
1
2
10 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
-
5A
Lateral Raise (Dumbbell)
5
1
15 reps
-
-
6A
Front Raise
3
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
1
2
10 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
-
5A
Lateral Raise (Dumbbell)
5
1
15 reps
-
-
6A
Front Raise
3
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
1
2
10 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
-
5A
Lateral Raise (Dumbbell)
5
1
15 reps
-
-
6A
Front Raise
3
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
1
2
10 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
-
5A
Lateral Raise (Dumbbell)
5
1
15 reps
-
-
6A
Front Raise
3
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
1
2
10 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
-
5A
Lateral Raise (Dumbbell)
5
1
15 reps
-
-
6A
Front Raise
3
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
1
2
10 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
-
5A
Lateral Raise (Dumbbell)
5
1
15 reps
-
-
6A
Front Raise
3
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Wide Grip Lat Pulldown
3
-
3A
Single Arm Iso Row
3
-
4
Seated Row (Cable)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Bicep Curl (Cable)
3
-
8
Shrug (Dumbbell)
3
-
9
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Wide Grip Lat Pulldown
3
-
3A
Single Arm Iso Row
3
-
4
Seated Row (Cable)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Bicep Curl (Cable)
3
-
8
Shrug (Dumbbell)
3
-
9
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Wide Grip Lat Pulldown
3
-
3A
Single Arm Iso Row
3
-
4
Seated Row (Cable)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Bicep Curl (Cable)
3
-
8
Shrug (Dumbbell)
3
-
9
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Wide Grip Lat Pulldown
3
-
3A
Single Arm Iso Row
3
-
4
Seated Row (Cable)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Bicep Curl (Cable)
3
-
8
Shrug (Dumbbell)
3
-
9
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Wide Grip Lat Pulldown
3
-
3A
Single Arm Iso Row
3
-
4
Seated Row (Cable)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Bicep Curl (Cable)
3
-
8
Shrug (Dumbbell)
3
-
9
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Wide Grip Lat Pulldown
3
-
3A
Single Arm Iso Row
3
-
4
Seated Row (Cable)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Bicep Curl (Cable)
3
-
8
Shrug (Dumbbell)
3
-
9
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Wide Grip Lat Pulldown
3
-
3A
Single Arm Iso Row
3
-
4
Seated Row (Cable)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Bicep Curl (Cable)
3
-
8
Shrug (Dumbbell)
3
-
9
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Wide Grip Lat Pulldown
3
-
3A
Single Arm Iso Row
3
-
4
Seated Row (Cable)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Bicep Curl (Cable)
3
-
8
Shrug (Dumbbell)
3
-
9
Hanging Leg Raise
3
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Bench Press (Dumbbell)
3 Sets
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
-
4
Chest Fly (Dumbbell)
3 Sets
-
5
Rear Delt Fly (Dumbbell)
3 Sets
-
6A
Lateral Raise (Dumbbell)
1 Set
5 Sets
15 Reps
-
-
7
Tricep Pushdown (Cable)
1 Set
2 Sets
10 Reps
-
-
8
Tricep Extension (Cable)
3 Sets
-
Day 2
1
Wide Grip Pull-Up
1 Set
-
2A
Single Arm Iso Row
3 Sets
-
3
Wide Grip Lat Pulldown
3 Sets
-
4
Seated Row (Machine)
3 Sets
-
5
Single Arm Row (Dumbbell)
3 Sets
-
6
Bicep Curl (Dumbbell)
3 Sets
-
7
Hammer Curl
3 Sets
-
8
Shrug (Dumbbell)
3 Sets
-
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
-
2
Bench Press (Dumbbell)
3 Sets
-
3
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
10 Reps
-
-
4
Rear Delt Fly (Dumbbell)
3 Sets
-
5A
Lateral Raise (Dumbbell)
5 Sets
1 Set
15 Reps
-
-
6A
Front Raise
3 Sets
-
7
Tricep Pushdown (Cable)
3 Sets
-
8
Tricep Extension (Cable)
3 Sets
-
Day 4
1
Pull-Up (Bodyweight)
3 Sets
-
2
Wide Grip Lat Pulldown
3 Sets
-
3A
Single Arm Iso Row
3 Sets
-
4
Seated Row (Cable)
3 Sets
-
5
Romanian Deadlift (Dumbbell)
3 Sets
-
6
Incline Curl (Dumbbell)
3 Sets
-
7
Bicep Curl (Cable)
3 Sets
-
8
Shrug (Dumbbell)
3 Sets
-
9
Hanging Leg Raise
3 Sets
-