DEL Athletic Senpai
Bodybuilding, Weightlifting, PowerliftingWant to build strength, improve your physique, and boost mobility at the same time?
Push–Pull–FBW Progression is an 8-week program based on the proven Push–Pull–Full Body structure, guiding you step-by-step through a linear progression of weights.
Here’s what’s inside:
3 workouts per week – perfect for busy schedules.
Targeted focus on chest, shoulders, and calves – key muscles for a balanced, aesthetic physique.
Strength training combined with mobility work and posture correction – so you not only grow, but also move and feel better.
Clear guidelines for tempo, rest periods, and weekly load progression.
Who is this program for?
Beginners – get a safe and structured start with smart weight selection tips.
Intermediates – break through plateaus with simple yet effective linear progression.
Anyone who wants to train smart, not just hard.
What you get:
A detailed 8-week training plan adaptable to your equipment.
Exercise instructions with reps, sets, tempo, and rest times.
Integrated corrective drills – no more back pain or tight shoulders.
A complete mobility warm-up to start each session safely.
Build strength, look better, and move better – in just 3 workouts per week!
1 sessions per week
Must use App app to view and log training
Program Training
Warm-Up#1
A
1. Glute Brigde x10-15 reps 2. Floor Slide x 10-12 reps 3. Quadruped Hip Circle x10-15/side 4. Cat/Cow x8-12 reps 5. Bear Hold 30-45" 6. Lunge w/Rotation x10-15/side 7. Band Pass Through x8-12 reps 8. Band No Money x15-20
B
Bench Press
4 x 6
C
Incline DB Bench Press
3 x 8
D
Shoulder Press
4 x 8
E
DB Lateral Raise
3 x 10
F
Close Grip EZ Bar Press
3 x 8
G
Cuban Press
3 x 12
H1
Smith Machine Calf Raise
H2
Plank
Warm-Up#1
A
1. Glute Brigde x10-15 reps 2. Floor Slide x 10-12 reps 3. Quadruped Hip Circle x10-15/side 4. Cat/Cow x8-12 reps 5. Bear Hold 30-45" 6. Lunge w/Rotation x10-15/side 7. Band Pass Through x8-12 reps 8. Band No Money x15-20
B
Barbell Row
3 x 6
C
Pull-Up
3 x 6
D
DB Reverse Fly
3 x 10
E
Barbell Bicep Curl
3 x 8
F1
Face Pull
3 x 12
F2
DB Good Morning
3 x 10
G1
Seated Calf Raise Machine
G2
Side Plank
Warm-Up#1
A
1. Glute Brigde x10-15 reps 2. Floor Slide x 10-12 reps 3. Quadruped Hip Circle x10-15/side 4. Cat/Cow x8-12 reps 5. Bear Hold 30-45" 6. Lunge w/Rotation x10-15/side 7. Band Pass Through x8-12 reps 8. Band No Money x15-20
B
Back Squat
4 x 6
C
Dip
4 x 6
D
1-Arm DB Row
4 x 6
E
Bent Over Rear Delt Fly On Bench
3 x 10
F1
Trap Bar Deadlift
3 x 8
F2
Jefferson Curl
3 x 6
G1
DB Shrug
G2
Hollow Hold
