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4 days Push Pull Legs Full Body

by sZymiGD
2 athletes joined

Program Description

Budowanie muskulatury. Rekompozycja. Przyjemność z treningu ;d. Po full body, można dodać dłuższe cardio 20/30min, wtedy na początku treningu dynamiczna rozgrzewka tylko. Push-Pull-Legs-(1-2dni przerwy)-Full Body-(1-2dni przerwy). To przykład, można inaczej skleić, ważne aby były te 3 dni odpoczynku w tygodniu, potestujesz trochę i znajdziesz półśrodek. Narazie wyrabiamy nawyk regularnego chodzenia, jak się nie uda jakiś tydzień, trudno, lecimy dalej. Deload - zmniejszamy objętość (albo powtórzenia albo ciężar), co to oznacza? W 6 tygodniu na każdym ćwiczeniu robimy ciężar -40/50% na tyle samo powtórzeń co w 5 tygodniu. Promuje to regeneracje i układ nerwowy troszkę odpocznie w tym czasie. Po tym tygodniu można zacząć po raz kolejny cykl lub zrobić przerwę, zależnie od potrzeb. Superset - łączone ćwiczenia. RPE - ile powtórzeń w zapasie. RPE 9 oznacza 1 w zapasie, a RPE 10 - nie mam nic więcej, bardzo ciężko Rura!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 27, 2024 11:27
  • Last Edited
    Jun 18, 2025 12:51

Summary

Embark on a transformative 6-week journey with the 4 Days Push Pull Legs Full Body program, designed for those ready to elevate their strength and physique. This structured plan focuses on targeted muscle groups each session, ensuring balanced development through a mix of compound and isolation exercises. With four training days per week, you'll engage in intense workouts that push your limits and promote muscle growth. Equip yourself with a full gym and get ready to unleash your potential—your stronger self awaits!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8-10 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8-9
3
Leg Extension
2
8-10 reps
RPE 8-9
4
Leg Curl
3
8-10 reps
RPE 9-10
5
Seated Calf Raise
4
10-12 reps
RPE 9-10
6
Cable Crunch
2
1
10-20 reps
10-20 reps
RPE 8-9
RPE 9-10
7
Hanging Leg Raise
2
1
10-20 reps
10-20 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8-10 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8-9
3
Leg Extension
2
8-10 reps
RPE 8-9
4
Leg Curl
3
8-10 reps
RPE 9-10
5
Seated Calf Raise
4
10-12 reps
RPE 9-10
6
Cable Crunch
2
1
10-20 reps
10-20 reps
RPE 8-9
RPE 9-10
7
Hanging Leg Raise
2
1
10-20 reps
10-20 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8-10 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8-9
3
Leg Extension
2
8-10 reps
RPE 8-9
4
Leg Curl
3
8-10 reps
RPE 9-10
5
Seated Calf Raise
4
10-12 reps
RPE 9-10
6
Cable Crunch
2
1
10-20 reps
10-20 reps
RPE 8-9
RPE 9-10
7
Hanging Leg Raise
2
1
10-20 reps
10-20 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8-10 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8-9
3
Leg Extension
2
8-10 reps
RPE 8-9
4
Leg Curl
3
8-10 reps
RPE 9-10
5
Seated Calf Raise
4
10-12 reps
RPE 9-10
6
Cable Crunch
2
1
10-20 reps
10-20 reps
RPE 8-9
RPE 9-10
7
Hanging Leg Raise
2
1
10-20 reps
10-20 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8-10 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8-9
3
Leg Extension
2
8-10 reps
RPE 8-9
4
Leg Curl
3
8-10 reps
RPE 9-10
5
Seated Calf Raise
4
10-12 reps
RPE 9-10
6
Cable Crunch
2
1
10-20 reps
10-20 reps
RPE 8-9
RPE 9-10
7
Hanging Leg Raise
2
1
10-20 reps
10-20 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8-10 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 6
3
Leg Extension
2
8-10 reps
RPE 6
4
Leg Curl
3
8-10 reps
RPE 6
5
Seated Calf Raise
4
10-12 reps
RPE 6
6
Cable Crunch
3
10-20 reps
RPE 6
7
Hanging Leg Raise
3
10-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2-4 reps
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Clavicular Press Around
2
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9-10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Clavicular Press Around
2
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9-10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Clavicular Press Around
2
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9-10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Clavicular Press Around
2
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9-10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2-4 reps
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Clavicular Press Around
2
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9-10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
RPE 6
2
Larsen Press (Barbell)
2
10 reps
RPE 6
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 6
4
Clavicular Press Around
2
12-15 reps
RPE 6
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 6
6
Lateral Raise (Cable)
2
8-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8-9
2
Dumbbell Row
2
8-10 reps
RPE 8-9
3
Underhand Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
4
Face Pull
2
12-15 reps
RPE 7-8
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9-10
6
Hammer Curl
2
8-10 reps
RPE 9-10
7A
Reverse Wrist Curl (Dumbbell)
1
AMRAP
RPE 9-10
7B
Farmer's Walk (Weighted)
1
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8-9
2
Dumbbell Row
2
8-10 reps
RPE 8-9
3
Underhand Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
4
Face Pull
2
12-15 reps
RPE 7-8
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9-10
6
Hammer Curl
2
8-10 reps
RPE 9-10
7A
Reverse Wrist Curl (Dumbbell)
1
AMRAP
RPE 9-10
7B
Farmer's Walk (Weighted)
1
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8-9
2
Dumbbell Row
2
8-10 reps
RPE 8-9
3
Underhand Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
4
Face Pull
2
12-15 reps
RPE 7-8
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9-10
6
Hammer Curl
2
8-10 reps
RPE 9-10
7A
Reverse Wrist Curl (Dumbbell)
1
AMRAP
RPE 9-10
7B
Farmer's Walk (Weighted)
1
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8-9
2
Dumbbell Row
2
8-10 reps
RPE 8-9
3
Underhand Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
4
Face Pull
2
12-15 reps
RPE 7-8
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9-10
6
Hammer Curl
2
8-10 reps
RPE 9-10
7A
Reverse Wrist Curl (Dumbbell)
1
AMRAP
RPE 9-10
7B
Farmer's Walk (Weighted)
1
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8-9
2
Dumbbell Row
2
8-10 reps
RPE 8-9
3
Underhand Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
4
Face Pull
2
12-15 reps
RPE 7-8
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9-10
6
Hammer Curl
2
8-10 reps
RPE 9-10
7A
Reverse Wrist Curl (Dumbbell)
1
AMRAP
RPE 9-10
7B
Farmer's Walk (Weighted)
1
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-10 reps
RPE 6
2
Dumbbell Row
2
8-10 reps
RPE 6
3
Underhand Lat Pulldown
2
8-12 reps
RPE 6
4
Face Pull
2
12-15 reps
RPE 6
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 6
6
Hammer Curl
2
8-10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2-4 reps
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
3
Seal Row
2
8-10 reps
RPE 8-9
4
Leg Press
3
10-12 reps
RPE 8-9
5
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 9-10
7
Push Up
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
2
8-10 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
3
Seal Row
2
8-10 reps
RPE 8-9
4
Leg Press
3
10-12 reps
RPE 8-9
5
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 9-10
7
Push Up
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
2
8-10 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4-4 reps
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
3
Seal Row
2
8-10 reps
RPE 8-9
4
Leg Press
3
10-12 reps
RPE 8-9
5
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 9-10
7
Push Up
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
2
8-10 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
3
Seal Row
2
8-10 reps
RPE 8-9
4
Leg Press
3
10-12 reps
RPE 8-9
5
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 9-10
7
Push Up
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
2
8-10 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2-4 reps
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
3
Seal Row
2
8-10 reps
RPE 8-9
4
Leg Press
3
10-12 reps
RPE 8-9
5
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 9-10
7
Push Up
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
2
8-10 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-3 reps
8-10 reps
RPE 6
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 6
3
Seal Row
2
8-10 reps
RPE 6
4
Leg Press
3
10-12 reps
RPE 6
5
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 6
6
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 6
7
Abs Crunch (Machine)
2
8-10 reps
RPE 6
Week 1
1 / 6 Weeks
Day 1
1
Hip Thrust (Barbell)
2 Sets
8-10 Reps
@8-9
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@8-9
3
Leg Extension
2 Sets
8-10 Reps
@8-9
4
Leg Curl
3 Sets
8-10 Reps
@9-10
5
Seated Calf Raise
4 Sets
10-12 Reps
@9-10
6
Cable Crunch
2 Sets
1 Set
10-20 Reps
10-20 Reps
@8-9
@9-10
7
Hanging Leg Raise
2 Sets
1 Set
10-20 Reps
10-20 Reps
@8-9
@9-10
Day 2
1
Bench Press (Barbell)
1 Set
2-4 Reps
@8-9
2
Larsen Press (Barbell)
2 Sets
10 Reps
@8-9
3
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@8-9
4
Clavicular Press Around
2 Sets
12-15 Reps
@9-10
5
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@9-10
6
Lateral Raise (Cable)
2 Sets
8-12 Reps
@9-10
Day 3
1
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
@8-9
2
Dumbbell Row
2 Sets
8-10 Reps
@8-9
3
Underhand Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
4
Face Pull
2 Sets
12-15 Reps
@7-8
5
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
@9-10
6
Hammer Curl
2 Sets
8-10 Reps
@9-10
7A
Reverse Wrist Curl (Dumbbell)
1 Set
AMRAP
@9-10
7B
Farmer's Walk (Weighted)
1 Set
@9-10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2-4 Reps
8-10 Reps
8-10 Reps
@8-9
@7-8
@8-9
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8-9
3
Seal Row
2 Sets
8-10 Reps
@8-9
4
Leg Press
3 Sets
10-12 Reps
@8-9
5
Lat Pulldown (Close Grip)
2 Sets
8-10 Reps
@9-10
6
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
@9-10
7
Push Up
1 Set
AMRAP
@10
8
Abs Crunch (Machine)
2 Sets
8-10 Reps
@9-10