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4 Day Push/Pull/Legs/Arms

by Cody T.
235 athletes joined

Program Description

4 day push/pull/legs/arms split with the goal of gaining size in a home gym.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 11, 2024 02:55
  • Last Edited
    Sep 16, 2025 03:23

Summary

Unlock your strength potential with this 8-week, 4-day Push/Pull/Legs/Arms program designed for dedicated lifters. Each session targets major muscle groups through a carefully structured routine that emphasizes compound and isolation movements, ensuring balanced development and maximum muscle engagement. With a focus on dumbbell exercises, you'll enhance your strength, build muscle, and improve your overall physique. Get ready to push your limits and transform your training!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.8%
Front Delts
11.9%
Chest
10.5%
Middle Delts
9.5%
Biceps
9.5%
Lats
9%
Upper Back
7.6%
Hamstrings
5.7%
Quadriceps
5.2%
Abs
4.3%
Glutes
4.3%
Lower Back
2.9%
Forearms
2.4%
Calves
2.4%
Rear Delts
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Skull Crusher
3
12-15 reps
RPE 9
6
Tricep Extension (Dumbbell)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Skull Crusher
3
12-15 reps
RPE 9
6
Tricep Extension (Dumbbell)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Skull Crusher
3
12-15 reps
RPE 9
6
Tricep Extension (Dumbbell)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Skull Crusher
3
12-15 reps
RPE 9
6
Tricep Extension (Dumbbell)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Skull Crusher
3
12-15 reps
RPE 9
6
Tricep Extension (Dumbbell)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Skull Crusher
3
12-15 reps
RPE 9
6
Tricep Extension (Dumbbell)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Skull Crusher
3
12-15 reps
RPE 9
6
Tricep Extension (Dumbbell)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Skull Crusher
3
12-15 reps
RPE 9
6
Tricep Extension (Dumbbell)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-12 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
3
Pullover (Dumbbell)
3
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-12 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
3
Pullover (Dumbbell)
3
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-12 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
3
Pullover (Dumbbell)
3
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-12 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
3
Pullover (Dumbbell)
3
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-12 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
3
Pullover (Dumbbell)
3
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-12 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
3
Pullover (Dumbbell)
3
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-12 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
3
Pullover (Dumbbell)
3
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-12 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
3
Pullover (Dumbbell)
3
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
2
Sissy Squat
3
12-20 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Nordic Curl
3
5-12 reps
RPE 9
5
Single Leg Calf Raise
3
12-15 reps
RPE 9
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
2
Sissy Squat
3
12-20 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Nordic Curl
3
5-12 reps
RPE 9
5
Single Leg Calf Raise
3
12-15 reps
RPE 9
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
2
Sissy Squat
3
12-20 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Nordic Curl
3
5-12 reps
RPE 9
5
Single Leg Calf Raise
3
12-15 reps
RPE 9
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
2
Sissy Squat
3
12-20 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Nordic Curl
3
5-12 reps
RPE 9
5
Single Leg Calf Raise
3
12-15 reps
RPE 9
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
2
Sissy Squat
3
12-20 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Nordic Curl
3
5-12 reps
RPE 9
5
Single Leg Calf Raise
3
12-15 reps
RPE 9
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
2
Sissy Squat
3
12-20 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Nordic Curl
3
5-12 reps
RPE 9
5
Single Leg Calf Raise
3
12-15 reps
RPE 9
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
2
Sissy Squat
3
12-20 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Nordic Curl
3
5-12 reps
RPE 9
5
Single Leg Calf Raise
3
12-15 reps
RPE 9
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
2
Sissy Squat
3
12-20 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Nordic Curl
3
5-12 reps
RPE 9
5
Single Leg Calf Raise
3
12-15 reps
RPE 9
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
3
Chin-Up (Bodyweight)
3
5-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
5
Ring Dip
3
5-12 reps
RPE 8
6
Skull Crusher
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
3
Chin-Up (Bodyweight)
3
5-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
5
Ring Dip
3
5-12 reps
RPE 8
6
Skull Crusher
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
3
Chin-Up (Bodyweight)
3
5-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
5
Ring Dip
3
5-12 reps
RPE 8
6
Skull Crusher
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
3
Chin-Up (Bodyweight)
3
5-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
5
Ring Dip
3
5-12 reps
RPE 8
6
Skull Crusher
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
3
Chin-Up (Bodyweight)
3
5-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
5
Ring Dip
3
5-12 reps
RPE 8
6
Skull Crusher
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
3
Chin-Up (Bodyweight)
3
5-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
5
Ring Dip
3
5-12 reps
RPE 8
6
Skull Crusher
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
3
Chin-Up (Bodyweight)
3
5-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
5
Ring Dip
3
5-12 reps
RPE 8
6
Skull Crusher
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
3
Chin-Up (Bodyweight)
3
5-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
5
Ring Dip
3
5-12 reps
RPE 8
6
Skull Crusher
3
12-15 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Pec Fly (Dumbbell)
3 Sets
12-15 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
5
Skull Crusher
3 Sets
12-15 Reps
@9
6
Tricep Extension (Dumbbell)
3 Sets
15-20 Reps
@9
Day 2
1
Pull-Up (Bodyweight)
3 Sets
5-12 Reps
@8
2
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8
3
Pullover (Dumbbell)
3 Sets
12-15 Reps
@9
4
Upright Row (Dumbbell)
3 Sets
12-15 Reps
@9
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
2
Sissy Squat
3 Sets
12-20 Reps
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
4
Nordic Curl
3 Sets
5-12 Reps
@9
5
Single Leg Calf Raise
3 Sets
12-15 Reps
@9
6
Decline Crunch (Weighted)
3 Sets
12-15 Reps
@9
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
3
Chin-Up (Bodyweight)
3 Sets
5-12 Reps
@8
4
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@9
5
Ring Dip
3 Sets
5-12 Reps
@8
6
Skull Crusher
3 Sets
12-15 Reps
@9