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Senior Manager Push Pull Split

by Nico
3 athletes joined

Program Description

hypertrophy

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 21, 2024 11:20
  • Last Edited
    Aug 24, 2025 12:55

Summary

The Senior Manager Push Pull Split is a focused 12-week program designed for those looking to build strength and muscle through a balanced push-pull routine. With just two training days per week, you'll engage in compound movements like the Incline Bench Press and Squat, alongside targeted exercises such as Pull-Ups and Romanian Deadlifts. This program is perfect for busy professionals seeking an efficient yet effective workout plan that fits into a garage gym setup. Get ready to elevate your training and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.5%
Hamstrings
11.1%
Glutes
9.7%
Lats
9.4%
Upper Back
9.4%
Quadriceps
8.3%
Biceps
7.3%
Front Delts
7.3%
Lower Back
5.6%
Abs
5.2%
Chest
5.2%
Middle Delts
5.2%
Adductors
2.8%
Forearms
2.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Skull Crusher (Barbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Squat (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Skull Crusher (Barbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Squat (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Skull Crusher (Barbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Squat (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Skull Crusher (Barbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Squat (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Skull Crusher (Barbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Squat (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Skull Crusher (Barbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Squat (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Skull Crusher (Barbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Squat (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Skull Crusher (Barbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Squat (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Skull Crusher (Barbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Squat (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Skull Crusher (Barbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Squat (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Skull Crusher (Barbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Squat (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Skull Crusher (Barbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Squat (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Barbell Row
3
10 reps
-
3
Seated Dumbbell Curl
3
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Barbell Row
3
10 reps
-
3
Seated Dumbbell Curl
3
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Barbell Row
3
10 reps
-
3
Seated Dumbbell Curl
3
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Barbell Row
3
10 reps
-
3
Seated Dumbbell Curl
3
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Barbell Row
3
10 reps
-
3
Seated Dumbbell Curl
3
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Barbell Row
3
10 reps
-
3
Seated Dumbbell Curl
3
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Barbell Row
3
10 reps
-
3
Seated Dumbbell Curl
3
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Barbell Row
3
10 reps
-
3
Seated Dumbbell Curl
3
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Barbell Row
3
10 reps
-
3
Seated Dumbbell Curl
3
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Barbell Row
3
10 reps
-
3
Seated Dumbbell Curl
3
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Barbell Row
3
10 reps
-
3
Seated Dumbbell Curl
3
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Barbell Row
3
10 reps
-
3
Seated Dumbbell Curl
3
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Skull Crusher (Barbell)
3 Sets
10 Reps
-
3
Overhead Press (Dumbbell)
3 Sets
10 Reps
-
4
Squat (Barbell)
4 Sets
10 Reps
-
Day 2
1
Pull-Up (Bodyweight)
3 Sets
5 Reps
-
2
Barbell Row
3 Sets
10 Reps
-
3
Seated Dumbbell Curl
3 Sets
10 Reps
-
4
Romanian Deadlift (Barbell)
4 Sets
10 Reps
-