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Kha’s push pull

by Kha P.
4 athletes joined

Program Description

Push pull and some legs

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 05, 2023 09:14
  • Last Edited
    Jan 18, 2025 02:53
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BlogBannerPC
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
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Chest Fly (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6A
Lateral Raise (Dumbbell)
1
5
15 reps
-
-
7
Tricep Pushdown (Cable)
1
2
10 reps
-
-
8
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Chest Fly (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6A
Lateral Raise (Dumbbell)
1
5
15 reps
-
-
7
Tricep Pushdown (Cable)
1
2
10 reps
-
-
8
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Chest Fly (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6A
Lateral Raise (Dumbbell)
1
5
15 reps
-
-
7
Tricep Pushdown (Cable)
1
2
10 reps
-
-
8
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Chest Fly (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6A
Lateral Raise (Dumbbell)
1
5
15 reps
-
-
7
Tricep Pushdown (Cable)
1
2
10 reps
-
-
8
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Chest Fly (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6A
Lateral Raise (Dumbbell)
1
5
15 reps
-
-
7
Tricep Pushdown (Cable)
1
2
10 reps
-
-
8
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Chest Fly (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6A
Lateral Raise (Dumbbell)
1
5
15 reps
-
-
7
Tricep Pushdown (Cable)
1
2
10 reps
-
-
8
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Chest Fly (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6A
Lateral Raise (Dumbbell)
1
5
15 reps
-
-
7
Tricep Pushdown (Cable)
1
2
10 reps
-
-
8
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Chest Fly (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6A
Lateral Raise (Dumbbell)
1
5
15 reps
-
-
7
Tricep Pushdown (Cable)
1
2
10 reps
-
-
8
Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
-
2A
Single Arm Iso Row
3
-
3
Wide Grip Lat Pulldown
3
-
4
Seated Row (Machine)
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Hammer Curl
3
-
8
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
-
2A
Single Arm Iso Row
3
-
3
Wide Grip Lat Pulldown
3
-
4
Seated Row (Machine)
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Hammer Curl
3
-
8
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
-
2A
Single Arm Iso Row
3
-
3
Wide Grip Lat Pulldown
3
-
4
Seated Row (Machine)
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Hammer Curl
3
-
8
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
-
2A
Single Arm Iso Row
3
-
3
Wide Grip Lat Pulldown
3
-
4
Seated Row (Machine)
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Hammer Curl
3
-
8
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
-
2A
Single Arm Iso Row
3
-
3
Wide Grip Lat Pulldown
3
-
4
Seated Row (Machine)
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Hammer Curl
3
-
8
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
-
2A
Single Arm Iso Row
3
-
3
Wide Grip Lat Pulldown
3
-
4
Seated Row (Machine)
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Hammer Curl
3
-
8
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
-
2A
Single Arm Iso Row
3
-
3
Wide Grip Lat Pulldown
3
-
4
Seated Row (Machine)
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Hammer Curl
3
-
8
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
-
2A
Single Arm Iso Row
3
-
3
Wide Grip Lat Pulldown
3
-
4
Seated Row (Machine)
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Hammer Curl
3
-
8
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
1
2
10 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
-
5A
Lateral Raise (Dumbbell)
5
1
15 reps
-
-
6A
Front Raise
3
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
1
2
10 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
-
5A
Lateral Raise (Dumbbell)
5
1
15 reps
-
-
6A
Front Raise
3
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
1
2
10 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
-
5A
Lateral Raise (Dumbbell)
5
1
15 reps
-
-
6A
Front Raise
3
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
1
2
10 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
-
5A
Lateral Raise (Dumbbell)
5
1
15 reps
-
-
6A
Front Raise
3
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
1
2
10 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
-
5A
Lateral Raise (Dumbbell)
5
1
15 reps
-
-
6A
Front Raise
3
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
1
2
10 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
-
5A
Lateral Raise (Dumbbell)
5
1
15 reps
-
-
6A
Front Raise
3
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
1
2
10 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
-
5A
Lateral Raise (Dumbbell)
5
1
15 reps
-
-
6A
Front Raise
3
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
1
2
10 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
-
5A
Lateral Raise (Dumbbell)
5
1
15 reps
-
-
6A
Front Raise
3
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Wide Grip Lat Pulldown
3
-
3A
Single Arm Iso Row
3
-
4
Seated Row (Cable)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Bicep Curl (Cable)
3
-
8
Shrug (Dumbbell)
3
-
9
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Wide Grip Lat Pulldown
3
-
3A
Single Arm Iso Row
3
-
4
Seated Row (Cable)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Bicep Curl (Cable)
3
-
8
Shrug (Dumbbell)
3
-
9
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Wide Grip Lat Pulldown
3
-
3A
Single Arm Iso Row
3
-
4
Seated Row (Cable)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Bicep Curl (Cable)
3
-
8
Shrug (Dumbbell)
3
-
9
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Wide Grip Lat Pulldown
3
-
3A
Single Arm Iso Row
3
-
4
Seated Row (Cable)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Bicep Curl (Cable)
3
-
8
Shrug (Dumbbell)
3
-
9
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Wide Grip Lat Pulldown
3
-
3A
Single Arm Iso Row
3
-
4
Seated Row (Cable)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Bicep Curl (Cable)
3
-
8
Shrug (Dumbbell)
3
-
9
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Wide Grip Lat Pulldown
3
-
3A
Single Arm Iso Row
3
-
4
Seated Row (Cable)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Bicep Curl (Cable)
3
-
8
Shrug (Dumbbell)
3
-
9
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Wide Grip Lat Pulldown
3
-
3A
Single Arm Iso Row
3
-
4
Seated Row (Cable)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Bicep Curl (Cable)
3
-
8
Shrug (Dumbbell)
3
-
9
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Wide Grip Lat Pulldown
3
-
3A
Single Arm Iso Row
3
-
4
Seated Row (Cable)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Bicep Curl (Cable)
3
-
8
Shrug (Dumbbell)
3
-
9
Hanging Leg Raise
3
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Bench Press (Dumbbell)
3 Sets
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
-
4
Chest Fly (Dumbbell)
3 Sets
-
5
Rear Delt Fly (Dumbbell)
3 Sets
-
6A
Lateral Raise (Dumbbell)
1 Set
5 Sets
15 Reps
-
-
7
Tricep Pushdown (Cable)
1 Set
2 Sets
10 Reps
-
-
8
Tricep Extension (Cable)
3 Sets
-
Day 2
1
Wide Grip Pull-Up
1 Set
-
2A
Single Arm Iso Row
3 Sets
-
3
Wide Grip Lat Pulldown
3 Sets
-
4
Seated Row (Machine)
3 Sets
-
5
Single Arm Row (Dumbbell)
3 Sets
-
6
Bicep Curl (Dumbbell)
3 Sets
-
7
Hammer Curl
3 Sets
-
8
Shrug (Dumbbell)
3 Sets
-
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
-
2
Bench Press (Dumbbell)
3 Sets
-
3
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
10 Reps
-
-
4
Rear Delt Fly (Dumbbell)
3 Sets
-
5A
Lateral Raise (Dumbbell)
5 Sets
1 Set
15 Reps
-
-
6A
Front Raise
3 Sets
-
7
Tricep Pushdown (Cable)
3 Sets
-
8
Tricep Extension (Cable)
3 Sets
-
Day 4
1
Pull-Up (Bodyweight)
3 Sets
-
2
Wide Grip Lat Pulldown
3 Sets
-
3A
Single Arm Iso Row
3 Sets
-
4
Seated Row (Cable)
3 Sets
-
5
Romanian Deadlift (Dumbbell)
3 Sets
-
6
Incline Curl (Dumbbell)
3 Sets
-
7
Bicep Curl (Cable)
3 Sets
-
8
Shrug (Dumbbell)
3 Sets
-
9
Hanging Leg Raise
3 Sets
-