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Push, Pull & Buttocks

by Anna
1 athletes joined

Program Description

A simple strength training routine with few exercises to really focus on having the energy and strength to fully lay on each and every one of the movements. This program is 4 x week, with more fokus on glutes and thighs.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 02, 2025 02:29
  • Last Edited
    Jan 11, 2025 06:00
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Arnold Press
3
10 reps
RPE 7
3
Chest Fly (Cable)
3
12 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Split Squat (Dumbbell)
3
8 reps
RPE 7.5
4
Hip Adductor (Machine)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Arnold Press
3
10 reps
RPE 7
3
Chest Fly (Cable)
3
12 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Split Squat (Dumbbell)
3
8 reps
RPE 7.5
4
Hip Adductor (Machine)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Split Squat (Dumbbell)
3
8 reps
RPE 7.5
4
Hip Adductor (Machine)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2
Arnold Press
3
10 reps
RPE 7
3
Chest Fly (Cable)
3
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Split Squat (Dumbbell)
3
8 reps
RPE 7.5
4
Hip Adductor (Machine)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2
Arnold Press
3
10 reps
RPE 7
3
Chest Fly (Cable)
3
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 7.5
2
Single Arm Iso Row
3
10 reps
RPE 7.5
3
Face Pull
3
10 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
2
Hack Squat
3
10 reps
RPE 7.5
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 7.5
2
Single Arm Iso Row
3
10 reps
RPE 7.5
3
Face Pull
3
10 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
2
Hack Squat
3
10 reps
RPE 7.5
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
2
Hack Squat
3
10 reps
RPE 7.5
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Bent Over Row (Dumbbell)
1
-
3
Face Pull
1
-
4A
Bicep Curl (Cable)
3
10 reps
RPE 7.5
4B
Bicep Curl Single
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
2
Hack Squat
3
10 reps
RPE 7.5
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Bent Over Row (Dumbbell)
1
-
3
Face Pull
1
-
4A
Bicep Curl (Cable)
3
10 reps
RPE 7.5
4B
Bicep Curl Single
3
10 reps
RPE 7.5
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@7
2
Arnold Press
3 Sets
10 Reps
@7
3
Chest Fly (Cable)
3 Sets
12 Reps
@7.5
4
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@7.5
Day 2
1
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7
3
Split Squat (Dumbbell)
3 Sets
8 Reps
@7.5
4
Hip Adductor (Machine)
3 Sets
12 Reps
@7.5
Day 3
1
Lat Pulldown
1 Set
2 Sets
10 Reps
10 Reps
@7
@7.5
2
Single Arm Iso Row
3 Sets
10 Reps
@7.5
3
Face Pull
3 Sets
10 Reps
@7.5
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@8
Day 4
1
Hip Thrust (Barbell)
3 Sets
10 Reps
@7.5
2
Hack Squat
3 Sets
10 Reps
@7.5
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
4
Hip Adductor (Machine)
3 Sets
12 Reps
@7.5