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Push, pull, legs, arm, back

by Silver Kallas
5 athletes joined

Program Description

Made myself a program and i’m gonna try it for few weeks and i will share it with all of you but do your research bc i’m not professional and just took these workouts from youtube and did a program here. I have 8 months experience so not a lot. Good luck

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 26, 2024 11:09
  • Last Edited
    Jun 18, 2024 12:36
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Overhead Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Overhead Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Overhead Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Overhead Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Overhead Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Shrug (Dumbbell)
2
-
4
Face Pull
2
-
5
Preacher Curl (Barbell)
3
-
6
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Shrug (Dumbbell)
2
-
4
Face Pull
2
-
5
Preacher Curl (Barbell)
3
-
6
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Shrug (Dumbbell)
2
-
4
Face Pull
2
-
5
Preacher Curl (Barbell)
3
-
6
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Shrug (Dumbbell)
2
-
4
Face Pull
2
-
5
Preacher Curl (Barbell)
3
-
6
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Shrug (Dumbbell)
2
-
4
Face Pull
2
-
5
Preacher Curl (Barbell)
3
-
6
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Leg Curl
3
-
5
Leg Extension
2
-
6
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Leg Curl
3
-
5
Leg Extension
2
-
6
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Leg Curl
3
-
5
Leg Extension
2
-
6
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Leg Curl
3
-
5
Leg Extension
2
-
6
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Leg Curl
3
-
5
Leg Extension
2
-
6
Leg Raise (Captain's Chair)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
20 reps
-
2
Rope Curls
4
20 reps
-
3
Ez Bar Skull Crushers
4
20 reps
-
4
Ez Bar Wide Grip Drags
4
20 reps
-
5
French Press
4
20 reps
-
6
Hammer Curl
4
20 reps
-
7
Incline Curl (Dumbbell)
4
20 reps
-
8
Tricep Pushdown (Cable)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
20 reps
-
2
Rope Curls
4
20 reps
-
3
Ez Bar Skull Crushers
4
20 reps
-
4
Ez Bar Wide Grip Drags
4
20 reps
-
5
French Press
4
20 reps
-
6
Hammer Curl
4
20 reps
-
7
Incline Curl (Dumbbell)
4
20 reps
-
8
Tricep Pushdown (Cable)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
20 reps
-
2
Rope Curls
4
20 reps
-
3
Ez Bar Skull Crushers
4
20 reps
-
4
Ez Bar Wide Grip Drags
4
20 reps
-
5
French Press
4
20 reps
-
6
Hammer Curl
4
20 reps
-
7
Incline Curl (Dumbbell)
4
20 reps
-
8
Tricep Pushdown (Cable)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
20 reps
-
2
Rope Curls
4
20 reps
-
3
Ez Bar Skull Crushers
4
20 reps
-
4
Ez Bar Wide Grip Drags
4
20 reps
-
5
French Press
4
20 reps
-
6
Hammer Curl
4
20 reps
-
7
Incline Curl (Dumbbell)
4
20 reps
-
8
Tricep Pushdown (Cable)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
20 reps
-
2
Rope Curls
4
20 reps
-
3
Ez Bar Skull Crushers
4
20 reps
-
4
Ez Bar Wide Grip Drags
4
20 reps
-
5
French Press
4
20 reps
-
6
Hammer Curl
4
20 reps
-
7
Incline Curl (Dumbbell)
4
20 reps
-
8
Tricep Pushdown (Cable)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
-
3
Standing Pullover (Cable)
2
10-12 reps
-
4
Face Pull
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
-
3
Standing Pullover (Cable)
2
10-12 reps
-
4
Face Pull
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
-
3
Standing Pullover (Cable)
2
10-12 reps
-
4
Face Pull
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
-
3
Standing Pullover (Cable)
2
10-12 reps
-
4
Face Pull
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
-
3
Standing Pullover (Cable)
2
10-12 reps
-
4
Face Pull
3
12-15 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Seated Overhead Press (Dumbbell)
3 Sets
-
3
Incline Bench Press (Dumbbell)
3 Sets
-
4
Lateral Raise (Dumbbell)
3 Sets
-
5
Tricep Pushdown (Cable)
3 Sets
-
6
Overhead Tricep Extension (Cable)
3 Sets
-
Day 2
1
Seated Row (Cable)
3 Sets
-
2
Lat Pulldown
3 Sets
-
3
Shrug (Dumbbell)
2 Sets
-
4
Face Pull
2 Sets
-
5
Preacher Curl (Barbell)
3 Sets
-
6
Hammer Curl
3 Sets
-
Day 3
1
Hack Squat
2 Sets
-
2
Romanian Deadlift (Barbell)
3 Sets
-
3
Leg Press (45 Degrees)
3 Sets
-
4
Leg Curl
3 Sets
-
5
Leg Extension
2 Sets
-
6
Leg Raise (Captain's Chair)
3 Sets
-
Day 4
1
Tricep Rope Push Down (Cable)
4 Sets
20 Reps
-
2
Rope Curls
4 Sets
20 Reps
-
3
Ez Bar Skull Crushers
4 Sets
20 Reps
-
4
Ez Bar Wide Grip Drags
4 Sets
20 Reps
-
5
French Press
4 Sets
20 Reps
-
6
Hammer Curl
4 Sets
20 Reps
-
7
Incline Curl (Dumbbell)
4 Sets
20 Reps
-
8
Tricep Pushdown (Cable)
4 Sets
20 Reps
-
Day 5
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8
@10
2
Chest Supported Row (Machine)
3 Sets
10-12 Reps
-
3
Standing Pullover (Cable)
2 Sets
10-12 Reps
-
4
Face Pull
3 Sets
12-15 Reps
-