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Push Pull 4 Days ( liban )

by Liban
1 athletes joined

Program Description

This 4-day training program is designed for those lifters who want to build strength, size, and improve muscular balance. The program targets all major muscle groups across the week with a smart push-pull split. Expect progressive overload, balanced volume, and enough recovery to optimize gains. Ideal for those looking to take their physique and performance to the next level

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jun 11, 2025 09:11
  • Last Edited
    Jun 18, 2025 07:49

Summary

Unleash your strength with the Push Pull 4 Days program, designed for those ready to elevate their training over five weeks. This four-day split focuses on compound and isolation movements to maximize muscle growth and enhance overall strength. Each session combines targeted exercises like barbell squats and incline bench presses, ensuring a balanced approach to both push and pull movements. Perfect for gym-goers looking to challenge themselves and see real results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.3%
Chest
12.4%
Upper Back
12.4%
Front Delts
10.2%
Biceps
9.5%
Lats
9.3%
Middle Delts
8.7%
Forearms
4.4%
Hamstrings
4.1%
Rear Delts
3.8%
Quadriceps
3.6%
Glutes
3.4%
Calves
2.2%
Adductors
0.9%
Abs
0.4%
Lower Back
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
70%
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Chest Fly (Cable)
2
8-10 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Lat Pulldown
3
6-8 reps
-
6
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
7
Face Pull
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
75%
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Chest Fly (Cable)
2
8-10 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Lat Pulldown
3
6-8 reps
-
6
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
7
Face Pull
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3-5 reps
80%
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Chest Fly (Cable)
2
8-10 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Lat Pulldown
3
6-8 reps
-
6
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
7
Face Pull
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3-5 reps
85%
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Chest Fly (Cable)
2
8-10 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Lat Pulldown
3
6-8 reps
-
6
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
7
Face Pull
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2
3-5 reps
1-3 reps
90%
95%
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Chest Fly (Cable)
2
8-10 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Lat Pulldown
3
6-8 reps
-
6
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
7
Face Pull
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Hamstring Curl
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
4
Calf Raise (Leg Press)
3
10-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Tricep Pushdown (Cable)
2
6-8 reps
-
7
Overhead Tricep Extension (Cable)
2
6-8 reps
-
8
Preacher Hammer Curl
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Hamstring Curl
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
4
Calf Raise (Leg Press)
3
10-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Tricep Pushdown (Cable)
2
6-8 reps
-
7
Overhead Tricep Extension (Cable)
2
6-8 reps
-
8
Preacher Hammer Curl
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Hamstring Curl
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
4
Calf Raise (Leg Press)
3
10-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Tricep Pushdown (Cable)
2
6-8 reps
-
7
Overhead Tricep Extension (Cable)
2
6-8 reps
-
8
Preacher Hammer Curl
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Hamstring Curl
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
4
Calf Raise (Leg Press)
3
10-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Tricep Pushdown (Cable)
2
6-8 reps
-
7
Overhead Tricep Extension (Cable)
2
6-8 reps
-
8
Preacher Hammer Curl
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Hamstring Curl
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
4
Calf Raise (Leg Press)
3
10-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Tricep Pushdown (Cable)
2
6-8 reps
-
7
Overhead Tricep Extension (Cable)
2
6-8 reps
-
8
Preacher Hammer Curl
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
2
6-8 reps
-
3
Flat Dumbbell Press
2
6-8 reps
-
4A
Tricep Pushdown (Cable)
2
6-8 reps
-
4B
Lateral Raise (Dumbbell)
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Shoulder Press (Machine)
2
6-8 reps
-
7
Lateral Raise (Machine)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
2
6-8 reps
-
3
Flat Dumbbell Press
2
6-8 reps
-
4A
Tricep Pushdown (Cable)
2
6-8 reps
-
4B
Lateral Raise (Dumbbell)
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Shoulder Press (Machine)
2
6-8 reps
-
7
Lateral Raise (Machine)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
2
6-8 reps
-
3
Flat Dumbbell Press
2
6-8 reps
-
4A
Tricep Pushdown (Cable)
2
6-8 reps
-
4B
Lateral Raise (Dumbbell)
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Shoulder Press (Machine)
2
6-8 reps
-
7
Lateral Raise (Machine)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
2
6-8 reps
-
3
Flat Dumbbell Press
2
6-8 reps
-
4A
Tricep Pushdown (Cable)
2
6-8 reps
-
4B
Lateral Raise (Dumbbell)
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Shoulder Press (Machine)
2
6-8 reps
-
7
Lateral Raise (Machine)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
2
6-8 reps
-
3
Flat Dumbbell Press
2
6-8 reps
-
4A
Tricep Pushdown (Cable)
2
6-8 reps
-
4B
Lateral Raise (Dumbbell)
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Shoulder Press (Machine)
2
6-8 reps
-
7
Lateral Raise (Machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
2
6-8 reps
-
4
Incline Curl (Dumbbell)
2
6-8 reps
-
5
Rear Delt Fly (Cable)
2
6-10 reps
-
6A
Shrug (Barbell)
2
6-10 reps
-
6B
Reverse Wrist Curl (Barbell)
2
6-10 reps
-
7
Incline Hammer Curl (Dumbbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
2
6-8 reps
-
4
Incline Curl (Dumbbell)
2
6-8 reps
-
5
Rear Delt Fly (Cable)
2
6-10 reps
-
6A
Shrug (Barbell)
2
6-10 reps
-
6B
Reverse Wrist Curl (Barbell)
2
6-10 reps
-
7
Incline Hammer Curl (Dumbbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
2
6-8 reps
-
4
Incline Curl (Dumbbell)
2
6-8 reps
-
5
Rear Delt Fly (Cable)
2
6-10 reps
-
6A
Shrug (Barbell)
2
6-10 reps
-
6B
Reverse Wrist Curl (Barbell)
2
6-10 reps
-
7
Incline Hammer Curl (Dumbbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
2
6-8 reps
-
4
Incline Curl (Dumbbell)
2
6-8 reps
-
5
Rear Delt Fly (Cable)
2
6-10 reps
-
6A
Shrug (Barbell)
2
6-10 reps
-
6B
Reverse Wrist Curl (Barbell)
2
6-10 reps
-
7
Incline Hammer Curl (Dumbbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
2
6-8 reps
-
4
Incline Curl (Dumbbell)
2
6-8 reps
-
5
Rear Delt Fly (Cable)
2
6-10 reps
-
6A
Shrug (Barbell)
2
6-10 reps
-
6B
Reverse Wrist Curl (Barbell)
2
6-10 reps
-
7
Incline Hammer Curl (Dumbbell)
2
6-8 reps
-
Week 1
1 / 5 Weeks
Day 2
1
Squat (Barbell)
3 Sets
5-8 Reps
-
2
Hamstring Curl
3 Sets
6-8 Reps
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
-
4
Calf Raise (Leg Press)
3 Sets
10-12 Reps
-
5
Preacher Curl (EZ Bar)
2 Sets
6-8 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
6-8 Reps
-
7
Overhead Tricep Extension (Cable)
2 Sets
6-8 Reps
-
8
Preacher Hammer Curl
2 Sets
6-8 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
-
2
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
-
3
Flat Dumbbell Press
2 Sets
6-8 Reps
-
4A
Tricep Pushdown (Cable)
2 Sets
6-8 Reps
-
4B
Lateral Raise (Dumbbell)
2 Sets
6-10 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
6-8 Reps
-
6
Shoulder Press (Machine)
2 Sets
6-8 Reps
-
7
Lateral Raise (Machine)
3 Sets
6-10 Reps
-
Day 4
1
Lat Pulldown
3 Sets
6-8 Reps
-
2
Chest Supported Row (Machine)
3 Sets
6-8 Reps
-
3
Lat Pulldown (Close Grip)
2 Sets
6-8 Reps
-
4
Incline Curl (Dumbbell)
2 Sets
6-8 Reps
-
5
Rear Delt Fly (Cable)
2 Sets
6-10 Reps
-
6A
Shrug (Barbell)
2 Sets
6-10 Reps
-
6B
Reverse Wrist Curl (Barbell)
2 Sets
6-10 Reps
-
7
Incline Hammer Curl (Dumbbell)
2 Sets
6-8 Reps
-
Day 1
1
Bench Press (Paused)
5 Sets
5 Reps
70%
2
Incline Chest Press (Machine)
3 Sets
6-8 Reps
-
3
Chest Fly (Cable)
2 Sets
8-10 Reps
-
4
Lateral Raise (Machine)
3 Sets
8-12 Reps
-
5
Lat Pulldown
3 Sets
6-8 Reps
-
6
Seated Wide-Grip Row (Cable)
3 Sets
6-8 Reps
-
7
Face Pull
2 Sets
8-12 Reps
-