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Push, Pull & Buttocks

by Anna
2 athletes joined

Program Description

A simple strength training routine with few exercises to really focus on having the energy and strength to fully lay on each and every one of the movements. This program is 4 x week, with more fokus on glutes and thighs.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 02, 2025 02:29
  • Last Edited
    Jun 18, 2025 10:29

Summary

Transform your physique in just 4 weeks with the Push, Pull & Buttocks program! This dynamic training plan, designed for 4 days a week, focuses on building strength and sculpting your upper body while enhancing your glutes. Each session combines compound and isolation exercises like the Bench Press, Hip Thrusts, and Lat Pulldowns to maximize muscle engagement and growth. Whether you're aiming for a stronger chest, defined arms, or a firmer backside, this program provides the structure and intensity you need to achieve your goals. Get ready to push your limits and see real results!
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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
Bench Press (Barbell)
3
10 reps
RPE 7
2
Arnold Press
3
10 reps
RPE 7
3
Chest Fly (Cable)
3
12 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Split Squat (Dumbbell)
3
8 reps
RPE 7.5
4
Hip Adductor (Machine)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Arnold Press
3
10 reps
RPE 7
3
Chest Fly (Cable)
3
12 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Split Squat (Dumbbell)
3
8 reps
RPE 7.5
4
Hip Adductor (Machine)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Split Squat (Dumbbell)
3
8 reps
RPE 7.5
4
Hip Adductor (Machine)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2
Arnold Press
3
10 reps
RPE 7
3
Chest Fly (Cable)
3
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Split Squat (Dumbbell)
3
8 reps
RPE 7.5
4
Hip Adductor (Machine)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2
Arnold Press
3
10 reps
RPE 7
3
Chest Fly (Cable)
3
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 7.5
2
Single Arm Iso Row
3
10 reps
RPE 7.5
3
Face Pull
3
10 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
2
Hack Squat
3
10 reps
RPE 7.5
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 7.5
2
Single Arm Iso Row
3
10 reps
RPE 7.5
3
Face Pull
3
10 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
2
Hack Squat
3
10 reps
RPE 7.5
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
2
Hack Squat
3
10 reps
RPE 7.5
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Bent Over Row (Dumbbell)
1
-
3
Face Pull
1
-
4A
Bicep Curl (Cable)
3
10 reps
RPE 7.5
4B
Bicep Curl Single
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
2
Hack Squat
3
10 reps
RPE 7.5
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Bent Over Row (Dumbbell)
1
-
3
Face Pull
1
-
4A
Bicep Curl (Cable)
3
10 reps
RPE 7.5
4B
Bicep Curl Single
3
10 reps
RPE 7.5
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@7
2
Arnold Press
3 Sets
10 Reps
@7
3
Chest Fly (Cable)
3 Sets
12 Reps
@7.5
4
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@7.5
Day 2
1
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7
3
Split Squat (Dumbbell)
3 Sets
8 Reps
@7.5
4
Hip Adductor (Machine)
3 Sets
12 Reps
@7.5
Day 3
1
Lat Pulldown
1 Set
2 Sets
10 Reps
10 Reps
@7
@7.5
2
Single Arm Iso Row
3 Sets
10 Reps
@7.5
3
Face Pull
3 Sets
10 Reps
@7.5
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@8
Day 4
1
Hip Thrust (Barbell)
3 Sets
10 Reps
@7.5
2
Hack Squat
3 Sets
10 Reps
@7.5
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
4
Hip Adductor (Machine)
3 Sets
12 Reps
@7.5