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F.B PUSH/PULL Style

by Ορέστης Μαρίνου

Program Description

Let's go get 'em.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 26, 2025 12:46
  • Last Edited
    Mar 29, 2025 12:54
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
-
2
Tricep Rope Push Down (Cable)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Front Raise
2
8-12 reps
-
5
Neck Curl
2
-
-
6
Hack Squat
2
6-10 reps
-
7
Decline Crunch (Weighted)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
-
2
Tricep Rope Push Down (Cable)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Front Raise
2
8-12 reps
-
5
Neck Curl
2
-
-
6
Hack Squat
2
6-10 reps
-
7
Decline Crunch (Weighted)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
-
2
Tricep Rope Push Down (Cable)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Front Raise
2
8-12 reps
-
5
Neck Curl
2
-
-
6
Hack Squat
2
6-10 reps
-
7
Decline Crunch (Weighted)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
-
2
Tricep Rope Push Down (Cable)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Front Raise
2
8-12 reps
-
5
Neck Curl
2
-
-
6
Hack Squat
2
6-10 reps
-
7
Decline Crunch (Weighted)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
-
2
Tricep Rope Push Down (Cable)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Front Raise
2
8-12 reps
-
5
Neck Curl
2
-
-
6
Hack Squat
2
6-10 reps
-
7
Decline Crunch (Weighted)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
-
2
Tricep Rope Push Down (Cable)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Front Raise
2
8-12 reps
-
5
Neck Curl
2
-
-
6
Hack Squat
2
6-10 reps
-
7
Decline Crunch (Weighted)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
-
2
Tricep Rope Push Down (Cable)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Front Raise
2
8-12 reps
-
5
Neck Curl
2
-
-
6
Hack Squat
2
6-10 reps
-
7
Decline Crunch (Weighted)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
-
2
Tricep Rope Push Down (Cable)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Front Raise
2
8-12 reps
-
5
Neck Curl
2
-
-
6
Hack Squat
2
6-10 reps
-
7
Decline Crunch (Weighted)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Underhand Pulley
2
6-10 reps
-
2
Preacher Curl (Dumbbell)
2
5-8 reps
-
3
Calf Raises (Smith Machine)
2
6-10 reps
-
4
Bent Over Row (Barbell)
2
5-8 reps
-
5
Hyperextension
2
6-10 reps
-
6
Kelso Shrug
2
8-12 reps
-
7
Reverse Preacher Curls (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Underhand Pulley
2
6-10 reps
-
2
Preacher Curl (Dumbbell)
2
5-8 reps
-
3
Calf Raises (Smith Machine)
2
6-10 reps
-
4
Bent Over Row (Barbell)
2
5-8 reps
-
5
Hyperextension
2
6-10 reps
-
6
Kelso Shrug
2
8-12 reps
-
7
Reverse Preacher Curls (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Underhand Pulley
2
6-10 reps
-
2
Preacher Curl (Dumbbell)
2
5-8 reps
-
3
Calf Raises (Smith Machine)
2
6-10 reps
-
4
Bent Over Row (Barbell)
2
5-8 reps
-
5
Hyperextension
2
6-10 reps
-
6
Kelso Shrug
2
8-12 reps
-
7
Reverse Preacher Curls (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Underhand Pulley
2
6-10 reps
-
2
Preacher Curl (Dumbbell)
2
5-8 reps
-
3
Calf Raises (Smith Machine)
2
6-10 reps
-
4
Bent Over Row (Barbell)
2
5-8 reps
-
5
Hyperextension
2
6-10 reps
-
6
Kelso Shrug
2
8-12 reps
-
7
Reverse Preacher Curls (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Underhand Pulley
2
6-10 reps
-
2
Preacher Curl (Dumbbell)
2
5-8 reps
-
3
Calf Raises (Smith Machine)
2
6-10 reps
-
4
Bent Over Row (Barbell)
2
5-8 reps
-
5
Hyperextension
2
6-10 reps
-
6
Kelso Shrug
2
8-12 reps
-
7
Reverse Preacher Curls (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Underhand Pulley
2
6-10 reps
-
2
Preacher Curl (Dumbbell)
2
5-8 reps
-
3
Calf Raises (Smith Machine)
2
6-10 reps
-
4
Bent Over Row (Barbell)
2
5-8 reps
-
5
Hyperextension
2
6-10 reps
-
6
Kelso Shrug
2
8-12 reps
-
7
Reverse Preacher Curls (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Underhand Pulley
2
6-10 reps
-
2
Preacher Curl (Dumbbell)
2
5-8 reps
-
3
Calf Raises (Smith Machine)
2
6-10 reps
-
4
Bent Over Row (Barbell)
2
5-8 reps
-
5
Hyperextension
2
6-10 reps
-
6
Kelso Shrug
2
8-12 reps
-
7
Reverse Preacher Curls (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Underhand Pulley
2
6-10 reps
-
2
Preacher Curl (Dumbbell)
2
5-8 reps
-
3
Calf Raises (Smith Machine)
2
6-10 reps
-
4
Bent Over Row (Barbell)
2
5-8 reps
-
5
Hyperextension
2
6-10 reps
-
6
Kelso Shrug
2
8-12 reps
-
7
Reverse Preacher Curls (Barbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
-
2
Single Arm Pushdown
3
6-10 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Incline DB Front Raise
2
8-12 reps
-
5
Neck Curl
2
-
-
6
Leg Press
2
6-10 reps
-
7
Hanging Leg Raise
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
-
2
Single Arm Pushdown
3
6-10 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Incline DB Front Raise
2
8-12 reps
-
5
Neck Curl
2
-
-
6
Leg Press
2
6-10 reps
-
7
Hanging Leg Raise
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
-
2
Single Arm Pushdown
3
6-10 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Incline DB Front Raise
2
8-12 reps
-
5
Neck Curl
2
-
-
6
Leg Press
2
6-10 reps
-
7
Hanging Leg Raise
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
-
2
Single Arm Pushdown
3
6-10 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Incline DB Front Raise
2
8-12 reps
-
5
Neck Curl
2
-
-
6
Leg Press
2
6-10 reps
-
7
Hanging Leg Raise
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
-
2
Single Arm Pushdown
3
6-10 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Incline DB Front Raise
2
8-12 reps
-
5
Neck Curl
2
-
-
6
Leg Press
2
6-10 reps
-
7
Hanging Leg Raise
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
-
2
Single Arm Pushdown
3
6-10 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Incline DB Front Raise
2
8-12 reps
-
5
Neck Curl
2
-
-
6
Leg Press
2
6-10 reps
-
7
Hanging Leg Raise
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
-
2
Single Arm Pushdown
3
6-10 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Incline DB Front Raise
2
8-12 reps
-
5
Neck Curl
2
-
-
6
Leg Press
2
6-10 reps
-
7
Hanging Leg Raise
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
-
2
Single Arm Pushdown
3
6-10 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Incline DB Front Raise
2
8-12 reps
-
5
Neck Curl
2
-
-
6
Leg Press
2
6-10 reps
-
7
Hanging Leg Raise
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull Up (Weighted)
2
6-10 reps
-
2
Seated Dumbbell Curl
2
6-10 reps
-
3
Calf Raises (Smith Machine)
2
6-10 reps
-
4
Neutrual Semi-Wide Pulley
2
5-8 reps
-
5
Stiff Leg Deadlift
2
6-10 reps
-
6
Kelso Shrug
2
8-12 reps
-
7
Reverse Preacher Curls (Z Bar)
2
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull Up (Weighted)
2
6-10 reps
-
2
Seated Dumbbell Curl
2
6-10 reps
-
3
Calf Raises (Smith Machine)
2
6-10 reps
-
4
Neutrual Semi-Wide Pulley
2
5-8 reps
-
5
Stiff Leg Deadlift
2
6-10 reps
-
6
Kelso Shrug
2
8-12 reps
-
7
Reverse Preacher Curls (Z Bar)
2
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull Up (Weighted)
2
6-10 reps
-
2
Seated Dumbbell Curl
2
6-10 reps
-
3
Calf Raises (Smith Machine)
2
6-10 reps
-
4
Neutrual Semi-Wide Pulley
2
5-8 reps
-
5
Stiff Leg Deadlift
2
6-10 reps
-
6
Kelso Shrug
2
8-12 reps
-
7
Reverse Preacher Curls (Z Bar)
2
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull Up (Weighted)
2
6-10 reps
-
2
Seated Dumbbell Curl
2
6-10 reps
-
3
Calf Raises (Smith Machine)
2
6-10 reps
-
4
Neutrual Semi-Wide Pulley
2
5-8 reps
-
5
Stiff Leg Deadlift
2
6-10 reps
-
6
Kelso Shrug
2
8-12 reps
-
7
Reverse Preacher Curls (Z Bar)
2
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull Up (Weighted)
2
6-10 reps
-
2
Seated Dumbbell Curl
2
6-10 reps
-
3
Calf Raises (Smith Machine)
2
6-10 reps
-
4
Neutrual Semi-Wide Pulley
2
5-8 reps
-
5
Stiff Leg Deadlift
2
6-10 reps
-
6
Kelso Shrug
2
8-12 reps
-
7
Reverse Preacher Curls (Z Bar)
2
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull Up (Weighted)
2
6-10 reps
-
2
Seated Dumbbell Curl
2
6-10 reps
-
3
Calf Raises (Smith Machine)
2
6-10 reps
-
4
Neutrual Semi-Wide Pulley
2
5-8 reps
-
5
Stiff Leg Deadlift
2
6-10 reps
-
6
Kelso Shrug
2
8-12 reps
-
7
Reverse Preacher Curls (Z Bar)
2
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull Up (Weighted)
2
6-10 reps
-
2
Seated Dumbbell Curl
2
6-10 reps
-
3
Calf Raises (Smith Machine)
2
6-10 reps
-
4
Neutrual Semi-Wide Pulley
2
5-8 reps
-
5
Stiff Leg Deadlift
2
6-10 reps
-
6
Kelso Shrug
2
8-12 reps
-
7
Reverse Preacher Curls (Z Bar)
2
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull Up (Weighted)
2
6-10 reps
-
2
Seated Dumbbell Curl
2
6-10 reps
-
3
Calf Raises (Smith Machine)
2
6-10 reps
-
4
Neutrual Semi-Wide Pulley
2
5-8 reps
-
5
Stiff Leg Deadlift
2
6-10 reps
-
6
Kelso Shrug
2
8-12 reps
-
7
Reverse Preacher Curls (Z Bar)
2
5-8 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
5-8 Reps
-
2
Tricep Rope Push Down (Cable)
3 Sets
6-10 Reps
-
3
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
-
4
Front Raise
2 Sets
8-12 Reps
-
5
Neck Curl
2 Sets
-
-
6
Hack Squat
2 Sets
6-10 Reps
-
7
Decline Crunch (Weighted)
2 Sets
8-12 Reps
-
Day 2
1
Close Grip Underhand Pulley
2 Sets
6-10 Reps
-
2
Preacher Curl (Dumbbell)
2 Sets
5-8 Reps
-
3
Calf Raises (Smith Machine)
2 Sets
6-10 Reps
-
4
Bent Over Row (Barbell)
2 Sets
5-8 Reps
-
5
Hyperextension
2 Sets
6-10 Reps
-
6
Kelso Shrug
2 Sets
8-12 Reps
-
7
Reverse Preacher Curls (Barbell)
2 Sets
6-10 Reps
-
Day 3
1
Dip (Weighted)
3 Sets
5-8 Reps
-
2
Single Arm Pushdown
3 Sets
6-10 Reps
-
3
Lateral Raise (Cable)
2 Sets
8-12 Reps
-
4
Incline DB Front Raise
2 Sets
8-12 Reps
-
5
Neck Curl
2 Sets
-
-
6
Leg Press
2 Sets
6-10 Reps
-
7
Hanging Leg Raise
2 Sets
6-10 Reps
-
Day 4
1
Wide Grip Pull Up (Weighted)
2 Sets
6-10 Reps
-
2
Seated Dumbbell Curl
2 Sets
6-10 Reps
-
3
Calf Raises (Smith Machine)
2 Sets
6-10 Reps
-
4
Neutrual Semi-Wide Pulley
2 Sets
5-8 Reps
-
5
Stiff Leg Deadlift
2 Sets
6-10 Reps
-
6
Kelso Shrug
2 Sets
8-12 Reps
-
7
Reverse Preacher Curls (Z Bar)
2 Sets
5-8 Reps
-