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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
    Sep 10, 2024 03:17
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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