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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
    Mar 06, 2025 08:46
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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
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
-