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New Push/Pull+Legs 4 day Split

by Jon P.

Program Description

All around strength and hypertrophy

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding, Olympic Weightlifting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 06, 2025 08:44
  • Last Edited
    Jun 18, 2025 12:42

Summary

Unlock your strength with this dynamic 6-week New Push/Pull+Legs 4-Day Split program, designed for those ready to elevate their training. Each week, you’ll engage in a balanced mix of compound and isolation exercises, targeting all major muscle groups while maximizing recovery. Perfect for garage gym enthusiasts, this program combines effective supersets and varied rep ranges to build muscle and increase endurance. Commit to just four days a week and watch your progress soar as you sculpt a stronger, more powerful physique.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warm-Up
1
-
2
Bench Press (Barbell)
1
1
3
2
1
10 reps
6 reps
4 reps
3 reps
12 reps
RPE 5
RPE 6
RPE 9
RPE 9
RPE 9
3
Dip (Weighted)
4
7 reps
-
4
Lu Raise
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Hanging Knee Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warm-Up
1
-
2
Bench Press (Barbell)
1
1
3
2
1
10 reps
6 reps
4 reps
3 reps
12 reps
RPE 5
RPE 6
RPE 9
RPE 9
RPE 9
3
Dip (Weighted)
4
7 reps
-
4
Lu Raise
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Hanging Knee Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warm-Up
1
-
2
Bench Press (Barbell)
1
1
3
2
1
10 reps
6 reps
4 reps
3 reps
12 reps
RPE 5
RPE 6
RPE 9
RPE 9
RPE 9
3
Dip (Weighted)
4
7 reps
-
4
Lu Raise
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Hanging Knee Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warm-Up
1
-
2
Bench Press (Barbell)
1
1
3
2
1
10 reps
6 reps
4 reps
3 reps
12 reps
RPE 5
RPE 6
RPE 9
RPE 9
RPE 9
3
Dip (Weighted)
4
7 reps
-
4
Lu Raise
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Hanging Knee Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warm-Up
1
-
2
Bench Press (Barbell)
1
1
3
2
1
10 reps
6 reps
4 reps
3 reps
12 reps
RPE 5
RPE 6
RPE 9
RPE 9
RPE 9
3
Dip (Weighted)
4
7 reps
-
4
Lu Raise
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Hanging Knee Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warm-Up
1
-
2
Bench Press (Barbell)
1
1
3
2
1
10 reps
6 reps
4 reps
3 reps
12 reps
RPE 5
RPE 6
RPE 9
RPE 9
RPE 9
3
Dip (Weighted)
4
7 reps
-
4
Lu Raise
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Hanging Knee Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
7 reps
-
1B
Pull-Up (Weighted)
3
2
5 reps
3 reps
-
-
2
Clean (Barbell)
1
1
2
5 reps
5 reps
4 reps
-
-
-
3
Squat (Barbell)
1
4
8 reps
5 reps
-
-
4A
Single Leg Calf Raise (Weighted)
3
8 reps
-
4B
Romanian Deadlift (Barbell)
3
8 reps
-
5A
Bicep Curl (Barbell)
2
10 reps
-
5B
Hanging Knee Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
7 reps
-
1B
Pull-Up (Weighted)
3
2
5 reps
3 reps
-
-
2
Clean (Barbell)
1
1
2
5 reps
5 reps
4 reps
-
-
-
3
Squat (Barbell)
1
4
8 reps
5 reps
-
-
4A
Single Leg Calf Raise (Weighted)
3
8 reps
-
4B
Romanian Deadlift (Barbell)
3
8 reps
-
5A
Bicep Curl (Barbell)
2
10 reps
-
5B
Hanging Knee Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
7 reps
-
1B
Pull-Up (Weighted)
3
2
5 reps
3 reps
-
-
2
Clean (Barbell)
1
1
2
5 reps
5 reps
4 reps
-
-
-
3
Squat (Barbell)
1
4
8 reps
5 reps
-
-
4A
Single Leg Calf Raise (Weighted)
3
8 reps
-
4B
Romanian Deadlift (Barbell)
3
8 reps
-
5A
Bicep Curl (Barbell)
2
10 reps
-
5B
Hanging Knee Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
7 reps
-
1B
Pull-Up (Weighted)
3
2
5 reps
3 reps
-
-
2
Clean (Barbell)
1
1
2
5 reps
5 reps
4 reps
-
-
-
3
Squat (Barbell)
1
4
8 reps
5 reps
-
-
4A
Single Leg Calf Raise (Weighted)
3
8 reps
-
4B
Romanian Deadlift (Barbell)
3
8 reps
-
5A
Bicep Curl (Barbell)
2
10 reps
-
5B
Hanging Knee Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
7 reps
-
1B
Pull-Up (Weighted)
3
2
5 reps
3 reps
-
-
2
Clean (Barbell)
1
1
2
5 reps
5 reps
4 reps
-
-
-
3
Squat (Barbell)
1
4
8 reps
5 reps
-
-
4A
Single Leg Calf Raise (Weighted)
3
8 reps
-
4B
Romanian Deadlift (Barbell)
3
8 reps
-
5A
Bicep Curl (Barbell)
2
10 reps
-
5B
Hanging Knee Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
7 reps
-
1B
Pull-Up (Weighted)
3
2
5 reps
3 reps
-
-
2
Clean (Barbell)
1
1
2
5 reps
5 reps
4 reps
-
-
-
3
Squat (Barbell)
1
4
8 reps
5 reps
-
-
4A
Single Leg Calf Raise (Weighted)
3
8 reps
-
4B
Romanian Deadlift (Barbell)
3
8 reps
-
5A
Bicep Curl (Barbell)
2
10 reps
-
5B
Hanging Knee Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warm-Up
1
-
2
Speed Bench
6
3 reps
RPE 4
3
Bench Press (Close Grip)
2
10 reps
RPE 5
4
Dip (Weighted)
3
7 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6A
Tricep Pushdown (Cable)
1
2
9 reps
9 reps
-
-
6B
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warm-Up
1
-
2
Speed Bench
6
3 reps
RPE 4
3
Bench Press (Close Grip)
2
10 reps
RPE 5
4
Dip (Weighted)
3
7 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6A
Tricep Pushdown (Cable)
1
2
9 reps
9 reps
-
-
6B
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warm-Up
1
-
2
Speed Bench
6
3 reps
RPE 4
3
Bench Press (Close Grip)
2
10 reps
RPE 5
4
Dip (Weighted)
3
7 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6A
Tricep Pushdown (Cable)
1
2
9 reps
9 reps
-
-
6B
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warm-Up
1
-
2
Speed Bench
6
3 reps
RPE 4
3
Bench Press (Close Grip)
2
10 reps
RPE 5
4
Dip (Weighted)
3
7 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6A
Tricep Pushdown (Cable)
1
2
9 reps
9 reps
-
-
6B
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warm-Up
1
-
2
Speed Bench
6
3 reps
RPE 4
3
Bench Press (Close Grip)
2
10 reps
RPE 5
4
Dip (Weighted)
3
7 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6A
Tricep Pushdown (Cable)
1
2
9 reps
9 reps
-
-
6B
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warm-Up
1
-
2
Speed Bench
6
3 reps
RPE 4
3
Bench Press (Close Grip)
2
10 reps
RPE 5
4
Dip (Weighted)
3
7 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6A
Tricep Pushdown (Cable)
1
2
9 reps
9 reps
-
-
6B
Hanging Knee Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4 reps
-
2
Hang Clean
3
7 reps
RPE 6
3
Deadlift (Barbell)
4
5 reps
-
4A
Single Leg Calf Raise (Weighted)
3
12 reps
-
4B
Bent Over Row (Barbell)
3
1
7 reps
12 reps
-
-
5A
Bicep Curl (Barbell)
3
9 reps
-
5B
Hanging Knee Raise
3
9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4 reps
-
2
Hang Clean
3
7 reps
RPE 6
3
Deadlift (Barbell)
4
5 reps
-
4A
Single Leg Calf Raise (Weighted)
3
12 reps
-
4B
Bent Over Row (Barbell)
3
1
7 reps
12 reps
-
-
5A
Bicep Curl (Barbell)
3
9 reps
-
5B
Hanging Knee Raise
3
9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4 reps
-
2
Hang Clean
3
7 reps
RPE 6
3
Deadlift (Barbell)
4
5 reps
-
4A
Single Leg Calf Raise (Weighted)
3
12 reps
-
4B
Bent Over Row (Barbell)
3
1
7 reps
12 reps
-
-
5A
Bicep Curl (Barbell)
3
9 reps
-
5B
Hanging Knee Raise
3
9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4 reps
-
2
Hang Clean
3
7 reps
RPE 6
3
Deadlift (Barbell)
4
5 reps
-
4A
Single Leg Calf Raise (Weighted)
3
12 reps
-
4B
Bent Over Row (Barbell)
3
1
7 reps
12 reps
-
-
5A
Bicep Curl (Barbell)
3
9 reps
-
5B
Hanging Knee Raise
3
9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4 reps
-
2
Hang Clean
3
7 reps
RPE 6
3
Deadlift (Barbell)
4
5 reps
-
4A
Single Leg Calf Raise (Weighted)
3
12 reps
-
4B
Bent Over Row (Barbell)
3
1
7 reps
12 reps
-
-
5A
Bicep Curl (Barbell)
3
9 reps
-
5B
Hanging Knee Raise
3
9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4 reps
-
2
Hang Clean
3
7 reps
RPE 6
3
Deadlift (Barbell)
4
5 reps
-
4A
Single Leg Calf Raise (Weighted)
3
12 reps
-
4B
Bent Over Row (Barbell)
3
1
7 reps
12 reps
-
-
5A
Bicep Curl (Barbell)
3
9 reps
-
5B
Hanging Knee Raise
3
9 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Shoulder Warm-Up
1 Set
-
2
Bench Press (Barbell)
1 Set
1 Set
3 Sets
2 Sets
1 Set
10 Reps
6 Reps
4 Reps
3 Reps
12 Reps
@5
@6
@9
@9
@9
3
Dip (Weighted)
4 Sets
7 Reps
-
4
Lu Raise
3 Sets
10 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
8 Reps
-
6
Hanging Knee Raise
3 Sets
10 Reps
-
Day 2
1A
Bent Over Row (Barbell)
4 Sets
7 Reps
-
1B
Pull-Up (Weighted)
3 Sets
2 Sets
5 Reps
3 Reps
-
-
2
Clean (Barbell)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
4 Reps
-
-
-
3
Squat (Barbell)
1 Set
4 Sets
8 Reps
5 Reps
-
-
4A
Single Leg Calf Raise (Weighted)
3 Sets
8 Reps
-
4B
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
5A
Bicep Curl (Barbell)
2 Sets
10 Reps
-
5B
Hanging Knee Raise
2 Sets
10 Reps
-
Day 3
1
Shoulder Warm-Up
1 Set
-
2
Speed Bench
6 Sets
3 Reps
@4
3
Bench Press (Close Grip)
2 Sets
10 Reps
@5
4
Dip (Weighted)
3 Sets
7 Reps
-
5
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
6A
Tricep Pushdown (Cable)
1 Set
2 Sets
9 Reps
9 Reps
-
-
6B
Hanging Knee Raise
3 Sets
10 Reps
-
Day 4
1
Pull-Up (Weighted)
5 Sets
4 Reps
-
2
Hang Clean
3 Sets
7 Reps
@6
3
Deadlift (Barbell)
4 Sets
5 Reps
-
4A
Single Leg Calf Raise (Weighted)
3 Sets
12 Reps
-
4B
Bent Over Row (Barbell)
3 Sets
1 Set
7 Reps
12 Reps
-
-
5A
Bicep Curl (Barbell)
3 Sets
9 Reps
-
5B
Hanging Knee Raise
3 Sets
9 Reps
-