No pullout game 2

by Swole_Lemon

Program Description

Designed for people climbing twice a week, contains minimal back and bicep work. 2 upper, 2 lower and 2 days spent climbing. Cardio or rest on the last day.

Program Overview

Level
Intermediate, Novice
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
50 minutes
Created
Sep 28, 2025 02:51
Last Edited
Oct 04, 2025 01:10

Summary

Get ready to transform your lower body and upper body strength with the "No Pullout Game 2" program! Over the course of 8 weeks, you'll engage in a focused 4-day workout split that targets your legs and push muscles, utilizing a mix of barbell, dumbbell, and bodyweight exercises. Expect to master movements like the Sumo Deadlift and Bench Press, while building muscle and enhancing your overall fitness. This program is designed for those looking to push their limits and achieve serious gains right from the comfort of their garage gym. Let's crush those goals together!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

13.4%

Glutes

12.4%

Abs

11.5%

Triceps

10.5%

Hamstrings

9.6%

Chest

9.6%

Front Delts

7.7%

Calves

6.2%

Upper Back

4.8%

Middle Delts

4.8%

Adductors

3.8%

Lats

3.8%

Forearms

1.9%

START THE PROGRAM
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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Day 1

Sumo Deadlift (Barbell)

Zombie Squat

Walking Lunge (Dumbbell)

Single Leg Calf Raise

Hanging Leg Raise

Day 1

Sumo Deadlift (Barbell)

Zombie Squat

Walking Lunge (Dumbbell)

Single Leg Calf Raise

Hanging Leg Raise

Day 1

Sumo Deadlift (Barbell)

Zombie Squat

Walking Lunge (Dumbbell)

Single Leg Calf Raise

Hanging Leg Raise

Day 1

Sumo Deadlift (Barbell)

Zombie Squat

Walking Lunge (Dumbbell)

Single Leg Calf Raise

Hanging Leg Raise

Day 1

Sumo Deadlift (Barbell)

Zombie Squat

Walking Lunge (Dumbbell)

Single Leg Calf Raise

Hanging Leg Raise

Day 1

Sumo Deadlift (Barbell)

Zombie Squat

Walking Lunge (Dumbbell)

Single Leg Calf Raise

Hanging Leg Raise

Day 1

Sumo Deadlift (Barbell)

Zombie Squat

Walking Lunge (Dumbbell)

Single Leg Calf Raise

Hanging Leg Raise

Day 1

Sumo Deadlift (Barbell)

Zombie Squat

Walking Lunge (Dumbbell)

Single Leg Calf Raise

Hanging Leg Raise

Day 2

Bench Press (Dumbbell)

Lat Prayer

Standing Behind Neck Shoulder Press (Barbell)

Chest Fly (Cable)

Skull Crusher (Barbell)

Side Bend (Dumbbell)

Day 2

Bench Press (Dumbbell)

Lat Prayer

Standing Behind Neck Shoulder Press (Barbell)

Chest Fly (Cable)

Skull Crusher (Barbell)

Side Bend (Dumbbell)

Day 2

Bench Press (Dumbbell)

Lat Prayer

Standing Behind Neck Shoulder Press (Barbell)

Chest Fly (Cable)

Skull Crusher (Barbell)

Side Bend (Dumbbell)

Day 2

Bench Press (Dumbbell)

Lat Prayer

Standing Behind Neck Shoulder Press (Barbell)

Chest Fly (Cable)

Skull Crusher (Barbell)

Side Bend (Dumbbell)

Day 2

Bench Press (Dumbbell)

Lat Prayer

Standing Behind Neck Shoulder Press (Barbell)

Chest Fly (Cable)

Skull Crusher (Barbell)

Side Bend (Dumbbell)

Day 2

Bench Press (Dumbbell)

Lat Prayer

Standing Behind Neck Shoulder Press (Barbell)

Chest Fly (Cable)

Skull Crusher (Barbell)

Side Bend (Dumbbell)

Day 2

Bench Press (Dumbbell)

Lat Prayer

Standing Behind Neck Shoulder Press (Barbell)

Chest Fly (Cable)

Skull Crusher (Barbell)

Side Bend (Dumbbell)

Day 2

Bench Press (Dumbbell)

Lat Prayer

Standing Behind Neck Shoulder Press (Barbell)

Chest Fly (Cable)

Skull Crusher (Barbell)

Side Bend (Dumbbell)

Day 3

Sumo Deadlift (Barbell)

Zombie Squat

Walking Lunge (Dumbbell)

Single Leg Calf Raise

Hanging Leg Raise

Day 3

Sumo Deadlift (Barbell)

Zombie Squat

Walking Lunge (Dumbbell)

Single Leg Calf Raise

Hanging Leg Raise

Day 3

Sumo Deadlift (Barbell)

Zombie Squat

Walking Lunge (Dumbbell)

Single Leg Calf Raise

Hanging Leg Raise

Day 3

Sumo Deadlift (Barbell)

Zombie Squat

Walking Lunge (Dumbbell)

Single Leg Calf Raise

Hanging Leg Raise

Day 3

Sumo Deadlift (Barbell)

Zombie Squat

Walking Lunge (Dumbbell)

Single Leg Calf Raise

Hanging Leg Raise

Day 3

Sumo Deadlift (Barbell)

Zombie Squat

Walking Lunge (Dumbbell)

Single Leg Calf Raise

Hanging Leg Raise

Day 3

Sumo Deadlift (Barbell)

Zombie Squat

Walking Lunge (Dumbbell)

Single Leg Calf Raise

Hanging Leg Raise

Day 3

Sumo Deadlift (Barbell)

Zombie Squat

Walking Lunge (Dumbbell)

Single Leg Calf Raise

Hanging Leg Raise

Day 4

Bench Press (Dumbbell)

Lat Prayer

Standing Behind Neck Shoulder Press (Barbell)

Chest Fly (Cable)

Skull Crusher (Barbell)

Side Bend (Dumbbell)

Day 4

Bench Press (Dumbbell)

Lat Prayer

Standing Behind Neck Shoulder Press (Barbell)

Chest Fly (Cable)

Skull Crusher (Barbell)

Side Bend (Dumbbell)

Day 4

Bench Press (Dumbbell)

Lat Prayer

Standing Behind Neck Shoulder Press (Barbell)

Chest Fly (Cable)

Skull Crusher (Barbell)

Side Bend (Dumbbell)

Day 4

Bench Press (Dumbbell)

Lat Prayer

Standing Behind Neck Shoulder Press (Barbell)

Chest Fly (Cable)

Skull Crusher (Barbell)

Side Bend (Dumbbell)

Day 4

Bench Press (Dumbbell)

Lat Prayer

Standing Behind Neck Shoulder Press (Barbell)

Chest Fly (Cable)

Skull Crusher (Barbell)

Side Bend (Dumbbell)

Day 4

Bench Press (Dumbbell)

Lat Prayer

Standing Behind Neck Shoulder Press (Barbell)

Chest Fly (Cable)

Skull Crusher (Barbell)

Side Bend (Dumbbell)

Day 4

Bench Press (Dumbbell)

Lat Prayer

Standing Behind Neck Shoulder Press (Barbell)

Chest Fly (Cable)

Skull Crusher (Barbell)

Side Bend (Dumbbell)

Day 4

Bench Press (Dumbbell)

Lat Prayer

Standing Behind Neck Shoulder Press (Barbell)

Chest Fly (Cable)

Skull Crusher (Barbell)

Side Bend (Dumbbell)

Day 1

Sumo Deadlift (Barbell)

3 Sets

Zombie Squat

3 Sets

Walking Lunge (Dumbbell)

3 Sets

Single Leg Calf Raise

4 Sets

Hanging Leg Raise

3 Sets

Day 2

Bench Press (Dumbbell)

3 Sets

Lat Prayer

3 Sets

Standing Behind Neck Shoulder Press (Barbell)

3 Sets

Chest Fly (Cable)

3 Sets

Skull Crusher (Barbell)

3 Sets

Side Bend (Dumbbell)

3 Sets

Day 3

Sumo Deadlift (Barbell)

3 Sets

Zombie Squat

3 Sets

Walking Lunge (Dumbbell)

3 Sets

Single Leg Calf Raise

4 Sets

Hanging Leg Raise

3 Sets

Day 4

Bench Press (Dumbbell)

3 Sets

Lat Prayer

3 Sets

Standing Behind Neck Shoulder Press (Barbell)

3 Sets

Chest Fly (Cable)

3 Sets

Skull Crusher (Barbell)

3 Sets

Side Bend (Dumbbell)

3 Sets