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Push/Pull Strength Recomp

by Rodney D.
12 athletes joined

Program Description

Foundational lifting program for basically anyone wanting to develop strength/muscle/athletic power. 3 days/week - M/W/F or 4 days/weeks - M/T/Th/F. Add 5lbs to each successful completion of set and rep scheme. With the main lifts being 5x5, progress could be difficult for later novice to intermediate lifters. If this is the case, aim to add 5lbs every other workout instead of each workout.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 28, 2024 06:18
  • Last Edited
    Oct 12, 2024 02:31
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Military Press (Barbell)
5
5 reps
4
Dip (Bodyweight)
3
5 reps
5
Walking Lunge
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Military Press (Barbell)
5
5 reps
4
Dip (Bodyweight)
3
5 reps
5
Walking Lunge
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Military Press (Barbell)
5
5 reps
4
Dip (Bodyweight)
3
5 reps
5
Walking Lunge
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Military Press (Barbell)
5
5 reps
4
Dip (Bodyweight)
3
5 reps
5
Walking Lunge
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Military Press (Barbell)
5
5 reps
4
Dip (Bodyweight)
3
5 reps
5
Walking Lunge
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Military Press (Barbell)
5
5 reps
4
Dip (Bodyweight)
3
5 reps
5
Walking Lunge
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Military Press (Barbell)
5
5 reps
4
Dip (Bodyweight)
3
5 reps
5
Walking Lunge
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Military Press (Barbell)
5
5 reps
4
Dip (Bodyweight)
3
5 reps
5
Walking Lunge
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Pull-Up (Bodyweight)
3
5 reps
3
Barbell Row
5
5 reps
4
Romanian Deadlift (Barbell)
3
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Pull-Up (Bodyweight)
3
5 reps
3
Barbell Row
5
5 reps
4
Romanian Deadlift (Barbell)
3
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Pull-Up (Bodyweight)
3
5 reps
3
Barbell Row
5
5 reps
4
Romanian Deadlift (Barbell)
3
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Pull-Up (Bodyweight)
3
5 reps
3
Barbell Row
5
5 reps
4
Romanian Deadlift (Barbell)
3
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Pull-Up (Bodyweight)
3
5 reps
3
Barbell Row
5
5 reps
4
Romanian Deadlift (Barbell)
3
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Pull-Up (Bodyweight)
3
5 reps
3
Barbell Row
5
5 reps
4
Romanian Deadlift (Barbell)
3
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Pull-Up (Bodyweight)
3
5 reps
3
Barbell Row
5
5 reps
4
Romanian Deadlift (Barbell)
3
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Pull-Up (Bodyweight)
3
5 reps
3
Barbell Row
5
5 reps
4
Romanian Deadlift (Barbell)
3
5 reps
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Military Press (Barbell)
5 Sets
5 Reps
4
Dip (Bodyweight)
3 Sets
5 Reps
5
Walking Lunge
3 Sets
8 Reps
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Pull-Up (Bodyweight)
3 Sets
5 Reps
3
Barbell Row
5 Sets
5 Reps
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps