Skip to content
FIT FILE FORGESign In

Shared workout · Multi-sport

5-Day Push/Pull Home Gym Program

Steps · 166Shared · Jan 30, 2026

Made with Fit File Forge. Describe any workout in plain words — we build it for your Garmin. Try Forge →

THE WORKOUT, STEP BY STEP

MULTI-SPORT

5-Day Push/Pull Home Gym Program

5-day push/pull strength program (2 days on, 1 off, 2 on, 2 off) using barbell, dumbbells, bench, rack, and BOSU. Each segment is one training day: Day 1 Push (chest/shoulders/triceps), Day 2 Pull (back/biceps), Day 3 Legs (quads/hamstrings/glutes/calves), Day 4 Core & stability, Day 5 Upper/legs accessories. Perform one segment per day following your 2-on/1-off/2-on/2-off weekly pattern.

01STRENGTH
WARM UP

5 min

5 min general warm-up: light cardio or dynamic mobility

3×Sets
BARBELL BENCH PRESS

10 reps

Barbell bench press – ~10 reps

REST1 min

Rest between bench press sets

3×Sets
INCLINE DUMBBELL BENCH PRESS

10 reps

Incline dumbbell bench press – ~10 reps

REST1 min

Rest between incline dumbbell bench sets

3×Sets
DUMBBELL SHOULDER PRESS

10 reps

Dumbbell shoulder press – ~10 reps

REST1 min

Rest between dumbbell shoulder press sets

3×Sets
DUMBBELL LATERAL RAISE

12 reps

Dumbbell lateral raise – ~12 reps

REST45 sec

Rest between dumbbell lateral raise sets

3×Sets
DUMBBELL LYING TRICEPS EXTENSION

10 reps

Dumbbell lying triceps extension – ~10 reps

REST1 min

Rest between lying triceps extension sets

3×Sets
BENCH DIP

12 reps

Bench dips – ~12 reps

REST1 min

Rest between bench dip sets

COOLDOWN5 min

5 min easy cooldown and light stretching

02STRENGTH
WARM UP

5 min

5 min general warm-up: light cardio or dynamic mobility

3×Sets
BARBELL ROW

10 reps

Barbell row – ~10 reps

REST1 min

Rest between barbell row sets

3×Sets
ONE ARM BENT OVER ROW

10 reps

One-arm bent-over dumbbell row – ~10 reps/side

REST1 min

Rest between one-arm row sets

3×Sets
PULL UP

8 reps

Pull-ups – aim for ~6–8 controlled reps

REST1m 30s

Rest between pull-up sets

3×Sets
BARBELL BICEPS CURL

10 reps

Barbell biceps curl – ~10 reps

REST1 min

Rest between barbell curl sets

3×Sets
ALTERNATING DUMBBELL BICEPS CURL

12 reps

Alternating dumbbell biceps curl – ~12 total reps

REST45 sec

Rest between alternating dumbbell curl sets

COOLDOWN5 min

5 min easy cooldown and light stretching

03STRENGTH
WARM UP

6 min

5–8 min lower-body warm-up and mobility

3×Sets
BARBELL BACK SQUAT

9 reps

Barbell back squat – ~8–10 reps

REST1m 30s

Rest between squat sets

3×Sets
DUMBBELL LUNGE

20 reps

Dumbbell lunge – ~10 reps per leg

REST1m 30s

Rest between lunge sets

3×Sets
ROMANIAN DEADLIFT

9 reps

Romanian deadlift – ~8–10 reps

REST1m 30s

Rest between Romanian deadlift sets

3×Sets
HIP RAISE

12 reps

Glute bridge – ~12 reps

REST1 min

Rest between glute bridge sets

3×Sets
STANDING CALF RAISE

15 reps

Standing calf raise – ~15 reps

REST45 sec

Rest between calf raise sets

COOLDOWN6 min

5–8 min easy walk and lower-body stretching

04STRENGTH
WARM UP

5 min

5 min light cardio and dynamic core activation

3×Sets
PLANK

30 sec

Front plank hold – 30s

REST30 sec

Rest between plank holds

3×Sets
RUSSIAN TWIST

20 reps

Russian twist – ~20 total twists

REST45 sec

Rest between Russian twist sets

3×Sets
SIT UP

15 reps

Sit-ups – ~15 reps

REST45 sec

Rest between sit-up sets

3×Sets
HIP RAISE

12 reps

Hip raise – ~12 reps

REST45 sec

Rest between hip raise sets

COOLDOWN7 min

5–10 min easy movement and full-body stretching

05STRENGTH
WARM UP

5 min

5 min general warm-up and shoulder/hip mobility

3×Sets
DUMBBELL FLYE

11 reps

Dumbbell flye – ~10–12 reps

REST1 min

Rest between dumbbell flye sets

3×Sets
OVERHEAD DUMBBELL TRICEPS EXTENSION

10 reps

Overhead dumbbell triceps extension – ~10 reps

REST1 min

Rest between overhead triceps extension sets

3×Sets
FACE PULL

13 reps

Face pull – ~12–15 reps

REST45 sec

Rest between face pull sets

3×Sets
REVERSE GRIP BARBELL BICEPS CURL

11 reps

Reverse-grip barbell curl – ~10–12 reps

REST1 min

Rest between reverse-grip curl sets

3×Sets
GOBLET SQUAT

12 reps

Goblet squat – ~12 reps

REST1 min

Rest between goblet squat sets

3×Sets
SINGLE LEG STANDING CALF RAISE

24 reps

Single-leg standing calf raise – ~12 reps per leg

REST45 sec

Rest between single-leg calf raise sets

COOLDOWN7 min

5–10 min easy movement and stretching (focus on worked muscles)

Workout Library

MORE WORKOUTS LIKE THIS

Browse the library →
  • RunningRace-specificDifficulty 3 of 5 — Hard

    Yasso 800s

    Up to 10 × 800 m, equal-time jog recovery

    1 h 15Inspired by Bart Yasso
    Save Send
  • CyclingVO2maxDifficulty 4 of 5 — Very hard

    Seiler 4 × 8

    4 × 8 min at the highest power you can hold for all four, 2 min easy

    1 h 10Inspired by Stephen Seiler
    Save Send

WANT YOUR OWN? DESCRIBE IT.

Type any session the way you'd tell a training partner — Forge turns it into a Garmin workout in seconds, and your coach can plan the weeks around it. Free to start.

Open Forge Plan a block with your coach

Garmin and Garmin Connect are trademarks of Garmin Ltd. or its subsidiaries.