4 Day Push/Pull/Legs/Arms | Workout Programs | Boostcamp App |

4 Day Push/Pull/Legs/Arms

by Cody T.

81 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

Jul 25, 2024 03:49

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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