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BoostcampPNG

Pushing pixels harder, better, faster, stronger

by Matthew
3 athletes joined

Program Description

Workout routine for extreme product designers. #PushUpsBeforePixels Use the pomodoro technique throughout the workday. During breaks hit push-ups, arms, shoulders. Take a long walk break at lunch. Eat lunch while You are working. By

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 13, 2024 11:08
  • Last Edited
    Jun 19, 2024 03:23
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4.8 Stars with 10, 000+ Ratings
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
2
Standing Calf Raise
4
12 reps
3
Incline Bench Press (Dumbbell)
4
12 reps
4
Hip Thrust (Barbell)
4
12 reps
5
Pull-Up (Weighted)
4
12 reps
6
Tricep Pushdown (Cable)
4
12 reps
7
Side Crunch (Cable)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
2
Bench Press (Barbell)
3
12 reps
3
Pull-Up (Weighted)
3
12 reps
4
Hip Thrust (Barbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
2
Bench Press (Barbell)
3
12 reps
3
Pull-Up (Weighted)
3
12 reps
4
Hip Thrust (Barbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
2
Bench Press (Barbell)
3
12 reps
3
Pull-Up (Weighted)
3
12 reps
4
Hip Thrust (Barbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
2
Bench Press (Barbell)
3
12 reps
3
Pull-Up (Weighted)
3
12 reps
4
Hip Thrust (Barbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
2
Bench Press (Barbell)
3
12 reps
3
Pull-Up (Weighted)
3
12 reps
4
Hip Thrust (Barbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
2
Bench Press (Barbell)
3
12 reps
3
Pull-Up (Weighted)
3
12 reps
4
Hip Thrust (Barbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
2
Bench Press (Barbell)
3
12 reps
3
Pull-Up (Weighted)
3
12 reps
4
Hip Thrust (Barbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
2
Bench Press (Barbell)
3
12 reps
3
Pull-Up (Weighted)
3
12 reps
4
Hip Thrust (Barbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
2
Bench Press (Barbell)
3
12 reps
3
Pull-Up (Weighted)
3
12 reps
4
Hip Thrust (Barbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
2
Bench Press (Barbell)
3
12 reps
3
Pull-Up (Weighted)
3
12 reps
4
Hip Thrust (Barbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
2
Bench Press (Barbell)
3
12 reps
3
Pull-Up (Weighted)
3
12 reps
4
Hip Thrust (Barbell)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
2
Deficit Deadlift (Barbell)
4
12 reps
3
Rear Delt Fly (Machine)
4
12 reps
4
Lateral Raise (Dumbbell)
4
12 reps
5
Bent Over Row (Barbell)
4
12 reps
6
Hammer Curl
4
12 reps
7
Hanging Leg Raise
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
2
Deadlift (Barbell)
3
12 reps
3
Bent Over Row (Barbell)
4
12 reps
4
Hanging Leg Raise
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
2
Deadlift (Barbell)
3
12 reps
3
Bent Over Row (Barbell)
4
12 reps
4
Hanging Leg Raise
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
2
Deadlift (Barbell)
3
12 reps
3
Bent Over Row (Barbell)
4
12 reps
4
Hanging Leg Raise
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
2
Deadlift (Barbell)
3
12 reps
3
Bent Over Row (Barbell)
4
12 reps
4
Hanging Leg Raise
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
2
Deadlift (Barbell)
3
12 reps
3
Bent Over Row (Barbell)
4
12 reps
4
Hanging Leg Raise
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
2
Deadlift (Barbell)
3
12 reps
3
Bent Over Row (Barbell)
4
12 reps
4
Hanging Leg Raise
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
2
Deadlift (Barbell)
3
12 reps
3
Bent Over Row (Barbell)
4
12 reps
4
Hanging Leg Raise
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
2
Deadlift (Barbell)
3
12 reps
3
Bent Over Row (Barbell)
4
12 reps
4
Hanging Leg Raise
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
2
Deadlift (Barbell)
3
12 reps
3
Bent Over Row (Barbell)
4
12 reps
4
Hanging Leg Raise
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
2
Deadlift (Barbell)
3
12 reps
3
Bent Over Row (Barbell)
4
12 reps
4
Hanging Leg Raise
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
2
Deadlift (Barbell)
3
12 reps
3
Bent Over Row (Barbell)
4
12 reps
4
Hanging Leg Raise
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
2
Bench Press (Close Grip)
4
12 reps
3
Leg Press (45 Degrees)
4
12 reps
4
Seated Shoulder Press (Dumbbell)
4
12 reps
5
Seated Row (Cable)
4
12 reps
6
Tricep Extension (Cable)
4
12 reps
7
Leg Raise (Captain's Chair)
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Leg Press (45 Degrees)
4
12 reps
3
Lat Pulldown
4
12 reps
4
Cable Crunch
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Leg Press (45 Degrees)
4
12 reps
3
Lat Pulldown
4
12 reps
4
Cable Crunch
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Leg Press (45 Degrees)
4
12 reps
3
Lat Pulldown
4
12 reps
4
Cable Crunch
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Leg Press (45 Degrees)
4
12 reps
3
Lat Pulldown
4
12 reps
4
Cable Crunch
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Leg Press (45 Degrees)
4
12 reps
3
Lat Pulldown
4
12 reps
4
Cable Crunch
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Leg Press (45 Degrees)
4
12 reps
3
Lat Pulldown
4
12 reps
4
Cable Crunch
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Leg Press (45 Degrees)
4
12 reps
3
Lat Pulldown
4
12 reps
4
Cable Crunch
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Leg Press (45 Degrees)
4
12 reps
3
Lat Pulldown
4
12 reps
4
Cable Crunch
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Leg Press (45 Degrees)
4
12 reps
3
Lat Pulldown
4
12 reps
4
Cable Crunch
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Leg Press (45 Degrees)
4
12 reps
3
Lat Pulldown
4
12 reps
4
Cable Crunch
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Leg Press (45 Degrees)
4
12 reps
3
Lat Pulldown
4
12 reps
4
Cable Crunch
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Walking Lunge
4
12 reps
3
Chest Fly (Dumbbell)
4
12 reps
4
Shrug (Dumbbell)
4
12 reps
5
Wide Grip Lat Pulldown
4
12 reps
6
Bicep Curl (Dumbbell)
3
1
12 reps
1 reps
7
Hanging Leg Raise
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
2
Overhead Press (Barbell)
4
12 reps
3
Seated Row (Cable)
4
12 reps
4
Leg Raise (Captain's Chair)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
2
Overhead Press (Barbell)
4
12 reps
3
Seated Row (Cable)
4
12 reps
4
Leg Raise (Captain's Chair)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
2
Overhead Press (Barbell)
4
12 reps
3
Seated Row (Cable)
4
12 reps
4
Leg Raise (Captain's Chair)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
2
Overhead Press (Barbell)
4
12 reps
3
Seated Row (Cable)
4
12 reps
4
Leg Raise (Captain's Chair)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
2
Overhead Press (Barbell)
4
12 reps
3
Seated Row (Cable)
4
12 reps
4
Leg Raise (Captain's Chair)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
2
Overhead Press (Barbell)
4
12 reps
3
Seated Row (Cable)
4
12 reps
4
Leg Raise (Captain's Chair)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
2
Overhead Press (Barbell)
4
12 reps
3
Seated Row (Cable)
4
12 reps
4
Leg Raise (Captain's Chair)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
2
Overhead Press (Barbell)
4
12 reps
3
Seated Row (Cable)
4
12 reps
4
Leg Raise (Captain's Chair)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
2
Overhead Press (Barbell)
4
12 reps
3
Seated Row (Cable)
4
12 reps
4
Leg Raise (Captain's Chair)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
2
Overhead Press (Barbell)
4
12 reps
3
Seated Row (Cable)
4
12 reps
4
Leg Raise (Captain's Chair)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
2
Overhead Press (Barbell)
4
12 reps
3
Seated Row (Cable)
4
12 reps
4
Leg Raise (Captain's Chair)
4
12 reps
Week 1
1 / 12 Weeks
Day 1
1
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
2
Standing Calf Raise
4 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
4
Hip Thrust (Barbell)
4 Sets
12 Reps
5
Pull-Up (Weighted)
4 Sets
12 Reps
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
7
Side Crunch (Cable)
4 Sets
12 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
8 Reps
2
Deficit Deadlift (Barbell)
4 Sets
12 Reps
3
Rear Delt Fly (Machine)
4 Sets
12 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
5
Bent Over Row (Barbell)
4 Sets
12 Reps
6
Hammer Curl
4 Sets
12 Reps
7
Hanging Leg Raise
4 Sets
12 Reps
Day 3
1
Deadlift (Barbell)
4 Sets
8 Reps
2
Bench Press (Close Grip)
4 Sets
12 Reps
3
Leg Press (45 Degrees)
4 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
5
Seated Row (Cable)
4 Sets
12 Reps
6
Tricep Extension (Cable)
4 Sets
12 Reps
7
Leg Raise (Captain's Chair)
4 Sets
12 Reps
Day 4
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Walking Lunge
4 Sets
12 Reps
3
Chest Fly (Dumbbell)
4 Sets
12 Reps
4
Shrug (Dumbbell)
4 Sets
12 Reps
5
Wide Grip Lat Pulldown
4 Sets
12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
1 Set
12 Reps
1 Reps
7
Hanging Leg Raise
4 Sets
12 Reps