Program Description
Muscle building
Program Overview
- LevelNovice, Beginner, Intermediate
- GoalMuscle & Sculpting
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedOct 24, 2024 12:37
- Last EditedJun 18, 2025 09:26
Summary
Transform your physique with the 4 Day Push Leg Full Pull program, designed for dedicated lifters ready to commit to an 8-week journey. This comprehensive plan spans 7 days a week, focusing on a balanced mix of push, pull, and leg workouts to maximize strength and muscle growth. With a variety of exercises including barbell bench presses, squats, and dumbbell lunges, you'll engage multiple muscle groups while honing your technique. Ideal for those with a garage gym setup, this program will push your limits and elevate your fitness game. Get ready to see results!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11%
Quadriceps
10.7%
Glutes
9.4%
Hamstrings
8.4%
Lats
8.2%
Triceps
8.2%
Biceps
7.9%
Front Delts
7.1%
Chest
6.8%
Abs
6.8%
Middle Delts
4.8%
Lower Back
3.3%
Neck
2%
Adductors
1.9%
Cardio
1.4%
Other
1.4%
Rear Delts
0.4%
Forearms
0.4%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 (Barbell)
4
8-10 reps
-
2
Overhead Press (Dumbbell)
4
8-10 reps
-
3
Push Up (Incline)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Overhead Tricep Extension (Kettlebell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Overhead Press (Dumbbell)
4
8-10 reps
-
3
Push Up (Incline)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Overhead Tricep Extension (Kettlebell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Overhead Press (Dumbbell)
4
8-10 reps
-
3
Push Up (Incline)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Overhead Tricep Extension (Kettlebell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Overhead Press (Dumbbell)
4
8-10 reps
-
3
Push Up (Incline)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Overhead Tricep Extension (Kettlebell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Dumbbell)
4
6-8 reps
-
3
Push Up (Incline)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Kettlebell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Dumbbell)
4
6-8 reps
-
3
Push Up (Incline)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Kettlebell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Dumbbell)
4
6-8 reps
-
3
Push Up (Incline)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Kettlebell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Dumbbell)
4
6-8 reps
-
3
Push Up (Incline)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Kettlebell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Lunge (Dumbbell)
3
10-12 reps
-
4
Goblet Squat
3
10-12 reps
-
5
Plank
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Lunge (Dumbbell)
3
10-12 reps
-
4
Goblet Squat
3
10-12 reps
-
5
Plank
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Lunge (Dumbbell)
3
10-12 reps
-
4
Goblet Squat
3
10-12 reps
-
5
Plank
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Lunge (Dumbbell)
3
10-12 reps
-
4
Goblet Squat
3
10-12 reps
-
5
Plank
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Lunge (Dumbbell)
3
8-10 reps
-
4
Goblet Squat
3
8-10 reps
-
5
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Lunge (Dumbbell)
3
8-10 reps
-
4
Goblet Squat
3
8-10 reps
-
5
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Lunge (Dumbbell)
3
8-10 reps
-
4
Goblet Squat
3
8-10 reps
-
5
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Lunge (Dumbbell)
3
8-10 reps
-
4
Goblet Squat
3
8-10 reps
-
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
15-60 mins
-
2
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
15-60 mins
-
2
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
15-60 mins
-
2
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
15-60 mins
-
2
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
15-60 mins
-
2
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
15-60 mins
-
2
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
15-60 mins
-
2
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
15-60 mins
-
2
Stretching
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Kettlebell Swing
4
12-15 reps
-
3
TRX Row
3
10-12 reps
-
4
Floor Press (Dumbbell)
3
10-12 reps
-
5
Mountain Climber
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Kettlebell Swing
4
12-15 reps
-
3
TRX Row
3
10-12 reps
-
4
Floor Press (Dumbbell)
3
10-12 reps
-
5
Mountain Climber
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Kettlebell Swing
4
12-15 reps
-
3
TRX Row
3
10-12 reps
-
4
Floor Press (Dumbbell)
3
10-12 reps
-
5
Mountain Climber
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Kettlebell Swing
4
12-15 reps
-
3
TRX Row
3
10-12 reps
-
4
Floor Press (Dumbbell)
3
10-12 reps
-
5
Mountain Climber
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Kettlebell Swing
4
12-15 reps
-
3
TRX Row
3
8-10 reps
-
4
Floor Press (Dumbbell)
3
8-10 reps
-
5
Mountain Climber
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Kettlebell Swing
4
12-15 reps
-
3
TRX Row
3
8-10 reps
-
4
Floor Press (Dumbbell)
3
8-10 reps
-
5
Mountain Climber
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Kettlebell Swing
4
12-15 reps
-
3
TRX Row
3
8-10 reps
-
4
Floor Press (Dumbbell)
3
8-10 reps
-
5
Mountain Climber
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Kettlebell Swing
4
12-15 reps
-
3
TRX Row
3
8-10 reps
-
4
Floor Press (Dumbbell)
3
8-10 reps
-
5
Mountain Climber
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
Bent Over Row (Barbell)
4
8-10 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Renegade Row
3
8-10 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
Bent Over Row (Barbell)
4
8-10 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Renegade Row
3
8-10 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
Bent Over Row (Barbell)
4
8-10 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Renegade Row
3
8-10 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
Bent Over Row (Barbell)
4
8-10 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Renegade Row
3
8-10 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Renegade Row
3
8-10 reps
-
5
Bicep Curl (Dumbbell)
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Renegade Row
3
8-10 reps
-
5
Bicep Curl (Dumbbell)
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Renegade Row
3
8-10 reps
-
5
Bicep Curl (Dumbbell)
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Renegade Row
3
8-10 reps
-
5
Bicep Curl (Dumbbell)
3
8-10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-30 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
8-10 Reps
-
2
Overhead Press (Dumbbell)4 Sets
8-10 Reps
-
3
Push Up (Incline)3 Sets
12-15 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
5
Overhead Tricep Extension (Kettlebell)3 Sets
10-12 Reps
-
Day 2
1
Cardio1 Set
20-30 mins
-
Day 3
1
Squat (Barbell)4 Sets
8-10 Reps
-
2
Romanian Deadlift (Barbell)4 Sets
8-10 Reps
-
3
Lunge (Dumbbell)3 Sets
10-12 Reps
-
4
Goblet Squat3 Sets
10-12 Reps
-
5
Plank3 Sets
0.5-1 mins
-
Day 6
1
Pull-Up (Bodyweight)4 Sets
6-10 Reps
-
2
Bent Over Row (Barbell)4 Sets
8-10 Reps
-
3
Single Arm Row (Dumbbell)3 Sets
10-12 Reps
-
4
Renegade Row3 Sets
8-10 Reps
-
5
Bicep Curl (Dumbbell)3 Sets
12-15 Reps
-
Day 7
1
Cardio1 Set
15-30 mins
-
Day 5
1
Deadlift (Barbell)4 Sets
6-8 Reps
-
2
Kettlebell Swing4 Sets
12-15 Reps
-
3
TRX Row3 Sets
10-12 Reps
-
4
Floor Press (Dumbbell)3 Sets
10-12 Reps
-
5
Mountain Climber3 Sets
0.5 mins
-
Day 4
1
Yoga1 Set
15-60 mins
-
2
Stretching1 Set
-