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pushin_Fe Upper/Lower Split

by Joshua J.
10 athletes joined

Program Description

Strength and hypertrophy building using machines, bands, and free weights.

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 05, 2023 02:28
  • Last Edited
    Dec 14, 2024 07:00
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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
Rear Delt Fly (Machine)
3
10 reps
-
2
Lat Pulldown
3
2
8 reps
15 reps
-
-
3
Incline Bench Press (Dumbbell)
3
1
8 reps
15 reps
-
-
4A
Hammer Strength MTS Row
3
10 reps
-
4B
Incline Chest Fly (Dumbbell)
3
10 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Single Arm Overhead Tricep Extension
3
10 reps
-
6
Hammer Strength Ab Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10 reps
-
2
Lat Pulldown
3
2
8 reps
15 reps
-
-
3
Incline Bench Press (Dumbbell)
3
1
8 reps
15 reps
-
-
4A
Hammer Strength MTS Row
3
10 reps
-
4B
Incline Chest Fly (Dumbbell)
3
10 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Single Arm Overhead Tricep Extension
3
10 reps
-
6
Hammer Strength Ab Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10 reps
-
2
Lat Pulldown
3
2
8 reps
15 reps
-
-
3
Incline Bench Press (Dumbbell)
3
1
8 reps
15 reps
-
-
4A
Hammer Strength MTS Row
3
10 reps
-
4B
Incline Chest Fly (Dumbbell)
3
10 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Single Arm Overhead Tricep Extension
3
10 reps
-
6
Hammer Strength Ab Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10 reps
-
2
Lat Pulldown
3
2
8 reps
15 reps
-
-
3
Incline Bench Press (Dumbbell)
3
1
8 reps
15 reps
-
-
4A
Hammer Strength MTS Row
3
10 reps
-
4B
Incline Chest Fly (Dumbbell)
3
10 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Single Arm Overhead Tricep Extension
3
10 reps
-
6
Hammer Strength Ab Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10 reps
-
2
Lat Pulldown
3
2
8 reps
15 reps
-
-
3
Incline Bench Press (Dumbbell)
3
1
8 reps
15 reps
-
-
4A
Hammer Strength MTS Row
3
10 reps
-
4B
Incline Chest Fly (Dumbbell)
3
10 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Single Arm Overhead Tricep Extension
3
10 reps
-
6
Hammer Strength Ab Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10 reps
-
2
Lat Pulldown
3
2
8 reps
15 reps
-
-
3
Incline Bench Press (Dumbbell)
3
1
8 reps
15 reps
-
-
4A
Hammer Strength MTS Row
3
10 reps
-
4B
Incline Chest Fly (Dumbbell)
3
10 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Single Arm Overhead Tricep Extension
3
10 reps
-
6
Hammer Strength Ab Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10 reps
-
2
Lat Pulldown
3
2
8 reps
15 reps
-
-
3
Incline Bench Press (Dumbbell)
3
1
8 reps
15 reps
-
-
4A
Hammer Strength MTS Row
3
10 reps
-
4B
Incline Chest Fly (Dumbbell)
3
10 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Single Arm Overhead Tricep Extension
3
10 reps
-
6
Hammer Strength Ab Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10 reps
-
2
Lat Pulldown
3
2
8 reps
15 reps
-
-
3
Incline Bench Press (Dumbbell)
3
1
8 reps
15 reps
-
-
4A
Hammer Strength MTS Row
3
10 reps
-
4B
Incline Chest Fly (Dumbbell)
3
10 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Single Arm Overhead Tricep Extension
3
10 reps
-
6
Hammer Strength Ab Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
2
10 reps
-
2
Squat (Smith Machine)
3
2
6 reps
12 reps
-
-
3
Romanian Deadlift (Dumbbell)
3
1
8 reps
12 reps
-
-
4
Split Squat (Dumbbell)
3
10 reps
-
5A
Leg Extension (single Leg)
3
12 reps
-
5B
Calf Machine (pf)
3
10 reps
-
6
Plank
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
2
10 reps
-
2
Squat (Smith Machine)
3
2
6 reps
12 reps
-
-
3
Romanian Deadlift (Dumbbell)
3
1
8 reps
12 reps
-
-
4
Split Squat (Dumbbell)
3
10 reps
-
5A
Leg Extension (single Leg)
3
12 reps
-
5B
Calf Machine (pf)
3
10 reps
-
6
Plank
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
2
10 reps
-
2
Squat (Smith Machine)
3
2
6 reps
12 reps
-
-
3
Romanian Deadlift (Dumbbell)
3
1
8 reps
12 reps
-
-
4
Split Squat (Dumbbell)
3
10 reps
-
5A
Leg Extension (single Leg)
3
12 reps
-
5B
Calf Machine (pf)
3
10 reps
-
6
Plank
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
2
10 reps
-
2
Squat (Smith Machine)
3
2
6 reps
12 reps
-
-
3
Romanian Deadlift (Dumbbell)
3
1
8 reps
12 reps
-
-
4
Split Squat (Dumbbell)
3
10 reps
-
5A
Leg Extension (single Leg)
3
12 reps
-
5B
Calf Machine (pf)
3
10 reps
-
6
Plank
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
2
10 reps
-
2
Squat (Smith Machine)
3
2
6 reps
12 reps
-
-
3
Romanian Deadlift (Dumbbell)
3
1
8 reps
12 reps
-
-
4
Split Squat (Dumbbell)
3
10 reps
-
5A
Leg Extension (single Leg)
3
12 reps
-
5B
Calf Machine (pf)
3
10 reps
-
6
Plank
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
2
10 reps
-
2
Squat (Smith Machine)
3
2
6 reps
12 reps
-
-
3
Romanian Deadlift (Dumbbell)
3
1
8 reps
12 reps
-
-
4
Split Squat (Dumbbell)
3
10 reps
-
5A
Leg Extension (single Leg)
3
12 reps
-
5B
Calf Machine (pf)
3
10 reps
-
6
Plank
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
2
10 reps
-
2
Squat (Smith Machine)
3
2
6 reps
12 reps
-
-
3
Romanian Deadlift (Dumbbell)
3
1
8 reps
12 reps
-
-
4
Split Squat (Dumbbell)
3
10 reps
-
5A
Leg Extension (single Leg)
3
12 reps
-
5B
Calf Machine (pf)
3
10 reps
-
6
Plank
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
2
10 reps
-
2
Squat (Smith Machine)
3
2
6 reps
12 reps
-
-
3
Romanian Deadlift (Dumbbell)
3
1
8 reps
12 reps
-
-
4
Split Squat (Dumbbell)
3
10 reps
-
5A
Leg Extension (single Leg)
3
12 reps
-
5B
Calf Machine (pf)
3
10 reps
-
6
Plank
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Seated Wide-Grip Row (Cable)
3
2
8 reps
12 reps
-
-
3
Incline Chest Press (Machine)
3
1
10 reps
15 reps
-
-
4A
Underhand Lat Pulldown
3
12 reps
-
4B
Standing Shoulder Press (Dumbbell)
3
10 reps
-
5A
Tricep Pushdown (Cable)
3
12 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
6
Hammer Strength Ab Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Seated Wide-Grip Row (Cable)
3
2
8 reps
12 reps
-
-
3
Incline Chest Press (Machine)
3
1
10 reps
15 reps
-
-
4A
Underhand Lat Pulldown
3
12 reps
-
4B
Standing Shoulder Press (Dumbbell)
3
10 reps
-
5A
Tricep Pushdown (Cable)
3
12 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
6
Hammer Strength Ab Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Seated Wide-Grip Row (Cable)
3
2
8 reps
12 reps
-
-
3
Incline Chest Press (Machine)
3
1
10 reps
15 reps
-
-
4A
Underhand Lat Pulldown
3
12 reps
-
4B
Standing Shoulder Press (Dumbbell)
3
10 reps
-
5A
Tricep Pushdown (Cable)
3
12 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
6
Hammer Strength Ab Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Seated Wide-Grip Row (Cable)
3
2
8 reps
12 reps
-
-
3
Incline Chest Press (Machine)
3
1
10 reps
15 reps
-
-
4A
Underhand Lat Pulldown
3
12 reps
-
4B
Standing Shoulder Press (Dumbbell)
3
10 reps
-
5A
Tricep Pushdown (Cable)
3
12 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
6
Hammer Strength Ab Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Seated Wide-Grip Row (Cable)
3
2
8 reps
12 reps
-
-
3
Incline Chest Press (Machine)
3
1
10 reps
15 reps
-
-
4A
Underhand Lat Pulldown
3
12 reps
-
4B
Standing Shoulder Press (Dumbbell)
3
10 reps
-
5A
Tricep Pushdown (Cable)
3
12 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
6
Hammer Strength Ab Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Seated Wide-Grip Row (Cable)
3
2
8 reps
12 reps
-
-
3
Incline Chest Press (Machine)
3
1
10 reps
15 reps
-
-
4A
Underhand Lat Pulldown
3
12 reps
-
4B
Standing Shoulder Press (Dumbbell)
3
10 reps
-
5A
Tricep Pushdown (Cable)
3
12 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
6
Hammer Strength Ab Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Seated Wide-Grip Row (Cable)
3
2
8 reps
12 reps
-
-
3
Incline Chest Press (Machine)
3
1
10 reps
15 reps
-
-
4A
Underhand Lat Pulldown
3
12 reps
-
4B
Standing Shoulder Press (Dumbbell)
3
10 reps
-
5A
Tricep Pushdown (Cable)
3
12 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
6
Hammer Strength Ab Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Seated Wide-Grip Row (Cable)
3
2
8 reps
12 reps
-
-
3
Incline Chest Press (Machine)
3
1
10 reps
15 reps
-
-
4A
Underhand Lat Pulldown
3
12 reps
-
4B
Standing Shoulder Press (Dumbbell)
3
10 reps
-
5A
Tricep Pushdown (Cable)
3
12 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
6
Hammer Strength Ab Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
2
10 reps
-
2
Romanian Deadlift Smith Machine
4
2
8 reps
15 reps
-
-
3
Goblet Squat
3
1
8 reps
15 reps
-
-
4
Back Extension (Weighted)
3
10 reps
-
5A
Leg Curl
3
12 reps
-
5B
Calf Machine (pf)
3
10 reps
-
6
Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
2
10 reps
-
2
Romanian Deadlift Smith Machine
4
2
8 reps
15 reps
-
-
3
Goblet Squat
3
1
8 reps
15 reps
-
-
4
Back Extension (Weighted)
3
10 reps
-
5A
Leg Curl
3
12 reps
-
5B
Calf Machine (pf)
3
10 reps
-
6
Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
2
10 reps
-
2
Romanian Deadlift Smith Machine
4
2
8 reps
15 reps
-
-
3
Goblet Squat
3
1
8 reps
15 reps
-
-
4
Back Extension (Weighted)
3
10 reps
-
5A
Leg Curl
3
12 reps
-
5B
Calf Machine (pf)
3
10 reps
-
6
Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
2
10 reps
-
2
Romanian Deadlift Smith Machine
4
2
8 reps
15 reps
-
-
3
Goblet Squat
3
1
8 reps
15 reps
-
-
4
Back Extension (Weighted)
3
10 reps
-
5A
Leg Curl
3
12 reps
-
5B
Calf Machine (pf)
3
10 reps
-
6
Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
2
10 reps
-
2
Romanian Deadlift Smith Machine
4
2
8 reps
15 reps
-
-
3
Goblet Squat
3
1
8 reps
15 reps
-
-
4
Back Extension (Weighted)
3
10 reps
-
5A
Leg Curl
3
12 reps
-
5B
Calf Machine (pf)
3
10 reps
-
6
Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
2
10 reps
-
2
Romanian Deadlift Smith Machine
4
2
8 reps
15 reps
-
-
3
Goblet Squat
3
1
8 reps
15 reps
-
-
4
Back Extension (Weighted)
3
10 reps
-
5A
Leg Curl
3
12 reps
-
5B
Calf Machine (pf)
3
10 reps
-
6
Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
2
10 reps
-
2
Romanian Deadlift Smith Machine
4
2
8 reps
15 reps
-
-
3
Goblet Squat
3
1
8 reps
15 reps
-
-
4
Back Extension (Weighted)
3
10 reps
-
5A
Leg Curl
3
12 reps
-
5B
Calf Machine (pf)
3
10 reps
-
6
Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
2
10 reps
-
2
Romanian Deadlift Smith Machine
4
2
8 reps
15 reps
-
-
3
Goblet Squat
3
1
8 reps
15 reps
-
-
4
Back Extension (Weighted)
3
10 reps
-
5A
Leg Curl
3
12 reps
-
5B
Calf Machine (pf)
3
10 reps
-
6
Plank
3
AMRAP
-
Week 1
1 / 8 Weeks
Day 2
1
Monster Walks (hip Circle)
2 Sets
10 Reps
-
2
Squat (Smith Machine)
3 Sets
2 Sets
6 Reps
12 Reps
-
-
3
Romanian Deadlift (Dumbbell)
3 Sets
1 Set
8 Reps
12 Reps
-
-
4
Split Squat (Dumbbell)
3 Sets
10 Reps
-
5A
Leg Extension (single Leg)
3 Sets
12 Reps
-
5B
Calf Machine (pf)
3 Sets
10 Reps
-
6
Plank
3 Sets
AMRAP
-
Day 1
1
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
2
Lat Pulldown
3 Sets
2 Sets
8 Reps
15 Reps
-
-
3
Incline Bench Press (Dumbbell)
3 Sets
1 Set
8 Reps
15 Reps
-
-
4A
Hammer Strength MTS Row
3 Sets
10 Reps
-
4B
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
-
5A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
5B
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
-
6
Hammer Strength Ab Crunch
3 Sets
10 Reps
-
Day 3
1
Face Pull
3 Sets
15 Reps
-
2
Seated Wide-Grip Row (Cable)
3 Sets
2 Sets
8 Reps
12 Reps
-
-
3
Incline Chest Press (Machine)
3 Sets
1 Set
10 Reps
15 Reps
-
-
4A
Underhand Lat Pulldown
3 Sets
12 Reps
-
4B
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
5A
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5B
Bicep Curl (Cable)
3 Sets
10 Reps
-
6
Hammer Strength Ab Crunch
3 Sets
20 Reps
-
Day 4
1
Monster Walks (hip Circle)
2 Sets
10 Reps
-
2
Romanian Deadlift Smith Machine
4 Sets
2 Sets
8 Reps
15 Reps
-
-
3
Goblet Squat
3 Sets
1 Set
8 Reps
15 Reps
-
-
4
Back Extension (Weighted)
3 Sets
10 Reps
-
5A
Leg Curl
3 Sets
12 Reps
-
5B
Calf Machine (pf)
3 Sets
10 Reps
-
6
Plank
3 Sets
AMRAP
-