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High intensity lunch time push/pull

by Christian Bouffard

Program Description

1. Gaining muscle. This is a pure bodybuilding program not a powerlifting one. 2. Focus on intensity. This program requires you to go to failure and beyond (via drop sets). Be ready. 2. Saving time. Each session should last no more than 45 minutes. 3. Flexibility. There's 4 sessions a week but you can workout 3, 5 or 6 times a week as long as you alternate push and pull days.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 20, 2025 07:01
  • Last Edited
    Nov 20, 2025 09:05
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.8%
Upper Back
10.9%
Middle Delts
10.9%
Front Delts
9.6%
Biceps
8.3%
Hamstrings
7.7%
Chest
6.4%
Calves
6.4%
Abs
5.8%
Lats
5.1%
Quadriceps
5.1%
Rear Delts
3.8%
Glutes
3.5%
Forearms
1.3%
Lower Back
1.3%
Abductors
0.6%
Adductors
0.6%
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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
Incline Chest Press (Machine)
6
8-15 reps
-
2
V-Handle Tricep Pushdown (Cable)
6
8-15 reps
-
3
Upright Row (Cable)
6
8-15 reps
-
4
Squat (Barbell)
3
8-15 reps
-
5
Standing Calf Raise (Machine)
6
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
6
8-15 reps
-
2
V-Handle Tricep Pushdown (Cable)
6
8-15 reps
-
3
Upright Row (Cable)
6
8-15 reps
-
4
Squat (Barbell)
3
8-15 reps
-
5
Standing Calf Raise (Machine)
6
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
6
8-15 reps
-
2
V-Handle Tricep Pushdown (Cable)
6
8-15 reps
-
3
Upright Row (Cable)
6
8-15 reps
-
4
Squat (Barbell)
3
8-15 reps
-
5
Standing Calf Raise (Machine)
6
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
6
8-15 reps
-
2
V-Handle Tricep Pushdown (Cable)
6
8-15 reps
-
3
Upright Row (Cable)
6
8-15 reps
-
4
Squat (Barbell)
3
8-15 reps
-
5
Standing Calf Raise (Machine)
6
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
6
8-15 reps
-
2
Bicep Curl (Cable)
6
8-15 reps
-
3
Lateral Raise (Dumbbell)
6
8-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-15 reps
-
5
Cable Crunch
6
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
6
8-15 reps
-
2
Bicep Curl (Cable)
6
8-15 reps
-
3
Lateral Raise (Dumbbell)
6
8-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-15 reps
-
5
Cable Crunch
6
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
6
8-15 reps
-
2
Bicep Curl (Cable)
6
8-15 reps
-
3
Lateral Raise (Dumbbell)
6
8-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-15 reps
-
5
Cable Crunch
6
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
6
8-15 reps
-
2
Bicep Curl (Cable)
6
8-15 reps
-
3
Lateral Raise (Dumbbell)
6
8-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-15 reps
-
5
Cable Crunch
6
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Chest Press (Machine)
6
8-15 reps
-
2
Shoulder Press (Plate Loaded)
6
8-15 reps
-
3
Overhead Tricep Extension (Cable)
6
8-15 reps
-
4
Leg Press (45 Degrees)
6
8-15 reps
-
5
Standing Calf Raise (Machine)
6
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Chest Press (Machine)
6
8-15 reps
-
2
Shoulder Press (Plate Loaded)
6
8-15 reps
-
3
Overhead Tricep Extension (Cable)
6
8-15 reps
-
4
Leg Press (45 Degrees)
6
8-15 reps
-
5
Standing Calf Raise (Machine)
6
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Chest Press (Machine)
6
8-15 reps
-
2
Shoulder Press (Plate Loaded)
6
8-15 reps
-
3
Overhead Tricep Extension (Cable)
6
8-15 reps
-
4
Leg Press (45 Degrees)
6
8-15 reps
-
5
Standing Calf Raise (Machine)
6
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Chest Press (Machine)
6
8-15 reps
-
2
Shoulder Press (Plate Loaded)
6
8-15 reps
-
3
Overhead Tricep Extension (Cable)
6
8-15 reps
-
4
Leg Press (45 Degrees)
6
8-15 reps
-
5
Standing Calf Raise (Machine)
6
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
6
8-15 reps
-
2
Incline Curl (Dumbbell)
6
8-15 reps
-
3
Lying Leg Curl
6
8-15 reps
-
4
Rear Delt Fly (Machine)
6
-
-
5
Ab Wheel
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
6
8-15 reps
-
2
Incline Curl (Dumbbell)
6
8-15 reps
-
3
Lying Leg Curl
6
8-15 reps
-
4
Rear Delt Fly (Machine)
6
-
-
5
Ab Wheel
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
6
8-15 reps
-
2
Incline Curl (Dumbbell)
6
8-15 reps
-
3
Lying Leg Curl
6
8-15 reps
-
4
Rear Delt Fly (Machine)
6
-
-
5
Ab Wheel
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
6
8-15 reps
-
2
Incline Curl (Dumbbell)
6
8-15 reps
-
3
Lying Leg Curl
6
8-15 reps
-
4
Rear Delt Fly (Machine)
6
-
-
5
Ab Wheel
3
AMRAP
-
Week 1
1 / 4 Weeks
Day 4
1
Seated Row (Cable)
6 Sets
8-15 Reps
-
2
Incline Curl (Dumbbell)
6 Sets
8-15 Reps
-
3
Lying Leg Curl
6 Sets
8-15 Reps
-
4
Rear Delt Fly (Machine)
6 Sets
-
-
5
Ab Wheel
3 Sets
AMRAP
-
Day 3
1
Decline Chest Press (Machine)
6 Sets
8-15 Reps
-
2
Shoulder Press (Plate Loaded)
6 Sets
8-15 Reps
-
3
Overhead Tricep Extension (Cable)
6 Sets
8-15 Reps
-
4
Leg Press (45 Degrees)
6 Sets
8-15 Reps
-
5
Standing Calf Raise (Machine)
6 Sets
8-15 Reps
-
Day 1
1
Incline Chest Press (Machine)
6 Sets
8-15 Reps
-
2
V-Handle Tricep Pushdown (Cable)
6 Sets
8-15 Reps
-
3
Upright Row (Cable)
6 Sets
8-15 Reps
-
4
Squat (Barbell)
3 Sets
8-15 Reps
-
5
Standing Calf Raise (Machine)
6 Sets
8-15 Reps
-
Day 2
1
High Row
6 Sets
8-15 Reps
-
2
Bicep Curl (Cable)
6 Sets
8-15 Reps
-
3
Lateral Raise (Dumbbell)
6 Sets
8-15 Reps
-
4
Romanian Deadlift (Dumbbell)
3 Sets
8-15 Reps
-
5
Cable Crunch
6 Sets
8-15 Reps
-