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4 Day Push Leg Full Pull

by Alex
1 athletes joined

Program Description

Muscle building

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 24, 2024 12:37
  • Last Edited
    Jun 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!
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4.8 Stars with 10, 000+ Ratings
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 (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
Cardio
1 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 Squat
3 Sets
10-12 Reps
-
5
Plank
3 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 Row
3 Sets
8-10 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
-
Day 7
1
Cardio
1 Set
15-30 mins
-
Day 5
1
Deadlift (Barbell)
4 Sets
6-8 Reps
-
2
Kettlebell Swing
4 Sets
12-15 Reps
-
3
TRX Row
3 Sets
10-12 Reps
-
4
Floor Press (Dumbbell)
3 Sets
10-12 Reps
-
5
Mountain Climber
3 Sets
0.5 mins
-
Day 4
1
Yoga
1 Set
15-60 mins
-
2
Stretching
1 Set
-