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4 Day Push/Pull/Legs/Arms

by Cody T.
117 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
    Oct 01, 2024 07:35
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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