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4-Day Hypertrophy: PPL+

by David S.

Program Description

This program is designed for novice-advanced lifters who can go to the gym 4-7 days per week. Take rest days as needed. Add a rep or increase weight each cycle.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 14, 2025 04:13
  • Last Edited
    Feb 26, 2025 03:51

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Standing Calf Raise
3
12-20 reps
RPE 8
4
Hip Adductor (Machine)
3
12-20 reps
RPE 8
5
Leg Extension
3
12-20 reps
RPE 8
6
Seated Hamstring Curl
3
12-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
12-20 reps
RPE 8
4
Seated Hamstring Curl
3
12-20 reps
RPE 8
5
Hip Adductor (Machine)
3
12-20 reps
RPE 8
6
Standing Calf Raise
3
12-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
12-20 reps
RPE 8
4
Seated Hamstring Curl
3
12-20 reps
RPE 8
5
Hip Adductor (Machine)
3
12-20 reps
RPE 8
6
Standing Calf Raise
3
12-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
12-20 reps
RPE 8
4
Seated Hamstring Curl
3
12-20 reps
RPE 8
5
Hip Adductor (Machine)
3
12-20 reps
RPE 8
6
Standing Calf Raise
3
12-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
2
Bicep Curl (Cable)
3
12-20 reps
RPE 8
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Bicep Curl (Machine)
3
12-20 reps
RPE 8
5
Overhead Press (Machine)
3
12-20 reps
RPE 8
6
Lateral Raise (Cable)
3
12-20 reps
RPE 8
7
Chest Fly (Machine)
3
12-20 reps
RPE 8
8
Lateral Raise (Machine)
3
12-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
2
Seated Dumbbell Curl
3
12-20 reps
RPE 8
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Bicep Curl (Machine)
3
12-20 reps
RPE 8
5
Lateral Raise (Cable)
3
12-20 reps
RPE 8
6
Lateral Raise (Machine)
3
12-20 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
2
8-30 reps
RPE 8
8
Abs Crunch (Weighted)
2
8-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
2
Seated Dumbbell Curl
3
12-20 reps
RPE 8
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Bicep Curl (Machine)
3
12-20 reps
RPE 8
5
Lateral Raise (Cable)
3
12-20 reps
RPE 8
6
Lateral Raise (Machine)
3
12-20 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
2
8-30 reps
RPE 8
8
Abs Crunch (Weighted)
2
8-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
2
Seated Dumbbell Curl
3
12-20 reps
RPE 8
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Bicep Curl (Machine)
3
12-20 reps
RPE 8
5
Lateral Raise (Cable)
3
12-20 reps
RPE 8
6
Lateral Raise (Machine)
3
12-20 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
2
8-30 reps
RPE 8
8
Abs Crunch (Weighted)
2
8-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Paused)
3
8-12 reps
RPE 7
2
Single Arm Overhead Tricep Extension
3
12-20 reps
RPE 8
3
Shrug (Trap Bar)
3
12-20 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
12-20 reps
RPE 8
5
Underhand Lat Pulldown
3
12-20 reps
RPE 8
6
Cable Flexion Row
3
12-20 reps
RPE 8
7
Rear Delt Fly (Machine)
3
12-20 reps
RPE 8
8
Rotator Cuff On Knee
3
12-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
RPE 7
2
Single Arm Overhead Tricep Extension
3
12-20 reps
RPE 8
3
Shrug (Dumbbell)
3
12-20 reps
RPE 8
4
Underhand Lat Pulldown
3
12-20 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
12-20 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
12-20 reps
RPE 8
7
Standing Pullover (Cable)
2
12-20 reps
RPE 8
8
Rear Delt Fly (Machine)
2
12-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
RPE 7
2
Single Arm Overhead Tricep Extension
3
12-20 reps
RPE 8
3
Shrug (Dumbbell)
3
12-20 reps
RPE 8
4
Underhand Lat Pulldown
3
12-20 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
12-20 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
12-20 reps
RPE 8
7
Standing Pullover (Cable)
2
12-20 reps
RPE 8
8
Rear Delt Fly (Machine)
2
12-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
RPE 7
2
Single Arm Overhead Tricep Extension
3
12-20 reps
RPE 8
3
Shrug (Dumbbell)
3
12-20 reps
RPE 8
4
Underhand Lat Pulldown
3
12-20 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
12-20 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
12-20 reps
RPE 8
7
Standing Pullover (Cable)
2
12-20 reps
RPE 8
8
Rear Delt Fly (Machine)
2
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
12-20 reps
RPE 8
2
Dragon Flag
3
8-30 reps
RPE 8
3
Oblique Crunch
3
8-30 reps
RPE 8
4
Cardio
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
8-30 reps
RPE 8
2
Abs Crunch (Weighted)
3
8-30 reps
RPE 8
3
Seated Dumbbell Curl
3
12-20 reps
RPE 8
4
Bicep Curl (Machine)
3
12-20 reps
RPE 8
5
Cardio
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
8-30 reps
RPE 8
2
Abs Crunch (Weighted)
3
8-30 reps
RPE 8
3
Seated Dumbbell Curl
3
12-20 reps
RPE 8
4
Bicep Curl (Machine)
3
12-20 reps
RPE 8
5
Cardio
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
12-20 reps
RPE 8
4
Seated Hamstring Curl
3
12-20 reps
RPE 8
5
Hip Adductor (Machine)
3
12-20 reps
RPE 8
6
Standing Calf Raise
3
12-20 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8-12 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
3
Standing Calf Raise
3 Sets
12-20 Reps
@8
4
Hip Adductor (Machine)
3 Sets
12-20 Reps
@8
5
Leg Extension
3 Sets
12-20 Reps
@8
6
Seated Hamstring Curl
3 Sets
12-20 Reps
@8
Day 3
1
Deficit Deadlift (Paused)
3 Sets
8-12 Reps
@7
2
Single Arm Overhead Tricep Extension
3 Sets
12-20 Reps
@8
3
Shrug (Trap Bar)
3 Sets
12-20 Reps
@8
4
Single Arm Tricep Extension (Cable)
3 Sets
12-20 Reps
@8
5
Underhand Lat Pulldown
3 Sets
12-20 Reps
@8
6
Cable Flexion Row
3 Sets
12-20 Reps
@8
7
Rear Delt Fly (Machine)
3 Sets
12-20 Reps
@8
8
Rotator Cuff On Knee
3 Sets
12-20 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@7
2
Bicep Curl (Cable)
3 Sets
12-20 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
4
Bicep Curl (Machine)
3 Sets
12-20 Reps
@8
5
Overhead Press (Machine)
3 Sets
12-20 Reps
@8
6
Lateral Raise (Cable)
3 Sets
12-20 Reps
@8
7
Chest Fly (Machine)
3 Sets
12-20 Reps
@8
8
Lateral Raise (Machine)
3 Sets
12-20 Reps
@8
Day 4
1
Abs Crunch (Machine)
3 Sets
12-20 Reps
@8
2
Dragon Flag
3 Sets
8-30 Reps
@8
3
Oblique Crunch
3 Sets
8-30 Reps
@8
4
Cardio
1 Set
30 mins
@8