Program Description
Workout routine for extreme product designers. #PushUpsBeforePixels Use the pomodoro technique throughout the workday. During breaks hit push-ups, arms, shoulders. Take a long walk break at lunch. Eat lunch while You are working. By
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedMay 13, 2024 11:08
- Last EditedJun 18, 2025 12:26
Summary
Unlock your potential with "Pushing Pixels Harder, Better, Faster, Stronger," a dynamic 12-week program designed for serious lifters looking to elevate their strength and physique. Committing just four days a week, you'll tackle a variety of compound and isolation exercises, including the Bulgarian Split Squat, Bench Press, and Deadlift, all tailored to maximize muscle engagement and growth. Each session is structured to challenge your limits while ensuring balanced development across all major muscle groups. Get ready to push your training to new heights!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Standing Calf Raise
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Hip Thrust (Barbell)
4
12 reps
-
5
Pull-Up (Weighted)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
7
Side Crunch (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Pull-Up (Weighted)
3
12 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Pull-Up (Weighted)
3
12 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Pull-Up (Weighted)
3
12 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Pull-Up (Weighted)
3
12 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Pull-Up (Weighted)
3
12 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Pull-Up (Weighted)
3
12 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Pull-Up (Weighted)
3
12 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Pull-Up (Weighted)
3
12 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Pull-Up (Weighted)
3
12 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Pull-Up (Weighted)
3
12 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Pull-Up (Weighted)
3
12 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Deficit Deadlift (Barbell)
4
12 reps
-
3
Rear Delt Fly (Machine)
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Bent Over Row (Barbell)
4
12 reps
-
6
Hammer Curl
4
12 reps
-
7
Hanging Leg Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Hanging Leg Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Hanging Leg Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Hanging Leg Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Hanging Leg Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Hanging Leg Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Hanging Leg Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Hanging Leg Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Hanging Leg Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Hanging Leg Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Hanging Leg Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Hanging Leg Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bench Press (Close Grip)
4
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
12 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Tricep Extension (Cable)
4
12 reps
-
7
Leg Raise (Captain's Chair)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Cable Crunch
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Cable Crunch
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Cable Crunch
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Cable Crunch
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Cable Crunch
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Cable Crunch
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Cable Crunch
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Cable Crunch
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Cable Crunch
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Cable Crunch
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Walking Lunge
4
12 reps
-
3
Chest Fly (Dumbbell)
4
12 reps
-
4
Shrug (Dumbbell)
4
12 reps
-
5
Wide Grip Lat Pulldown
4
12 reps
-
6
Bicep Curl (Dumbbell)
3
1
12 reps
1 reps
-
-
7
Hanging Leg Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Leg Raise (Captain's Chair)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Leg Raise (Captain's Chair)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Leg Raise (Captain's Chair)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Leg Raise (Captain's Chair)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Leg Raise (Captain's Chair)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Leg Raise (Captain's Chair)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Leg Raise (Captain's Chair)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Leg Raise (Captain's Chair)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Leg Raise (Captain's Chair)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Leg Raise (Captain's Chair)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Leg Raise (Captain's Chair)
4
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bulgarian Split Squat (Dumbbell)4 Sets
8 Reps
-
2
Standing Calf Raise4 Sets
12 Reps
-
3
Incline Bench Press (Dumbbell)4 Sets
12 Reps
-
4
Hip Thrust (Barbell)4 Sets
12 Reps
-
5
Pull-Up (Weighted)4 Sets
12 Reps
-
6
Tricep Pushdown (Cable)4 Sets
12 Reps
-
7
Side Crunch (Cable)4 Sets
12 Reps
-
Day 2
1
Overhead Press (Barbell)4 Sets
8 Reps
-
2
Deficit Deadlift (Barbell)4 Sets
12 Reps
-
3
Rear Delt Fly (Machine)4 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)4 Sets
12 Reps
-
5
Bent Over Row (Barbell)4 Sets
12 Reps
-
6
Hammer Curl4 Sets
12 Reps
-
7
Hanging Leg Raise4 Sets
12 Reps
-
Day 3
1
Deadlift (Barbell)4 Sets
8 Reps
-
2
Bench Press (Close Grip)4 Sets
12 Reps
-
3
Leg Press (45 Degrees)4 Sets
12 Reps
-
4
Seated Shoulder Press (Dumbbell)4 Sets
12 Reps
-
5
Seated Row (Cable)4 Sets
12 Reps
-
6
Tricep Extension (Cable)4 Sets
12 Reps
-
7
Leg Raise (Captain's Chair)4 Sets
12 Reps
-
Day 4
1
Bench Press (Barbell)4 Sets
8 Reps
-
2
Walking Lunge4 Sets
12 Reps
-
3
Chest Fly (Dumbbell)4 Sets
12 Reps
-
4
Shrug (Dumbbell)4 Sets
12 Reps
-
5
Wide Grip Lat Pulldown4 Sets
12 Reps
-
6
Bicep Curl (Dumbbell)3 Sets
1 Set
12 Reps
1 Reps
-
-
7
Hanging Leg Raise4 Sets
12 Reps
-