4 days ppl + arm
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 4 | 8–12 reps |
| 2 | Pec Deck (Machine) | 4 | 8–12 reps |
| 3 | Chest Press (Machine) | 3 | 8–12 reps |
| 4 | Chest Fly (Cable) | 4 | 15 reps |
| Superset | |||
| 5A | Leg Raise (Captain's Chair) | 3 | AMRAP |
| 5B | Cable Crunch | 3 | AMRAP |
| 6 | Arnold Press | 4 | 8–12 reps |
| 7 | Front Raise | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Neutral Grip, Weighted) | 3 | 3–5 reps |
| Superset | |||
| 2A | Wide Grip Lat Pulldown | 4 | 8–12 reps |
| 2B | Chest Supported Row (Machine) | 4 | 8–12 reps |
| 3 | Meadow Row | 3 | 8–12 reps |
| 4 | Reverse Pec Deck | 4 | 8–15 reps |
| Superset | |||
| 5A | Face Pull | 3 | 8–15 reps |
| 5B | Back Extension (Weighted) | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pendulum Squat | 4 | 10–15 reps |
| 2 | Romanian Deadlift (Barbell) | 4 | 8–12 reps |
| Superset | |||
| 3A | Leg Extension | 3 | 12–25 reps |
| 3B | Leg Curl | 3 | 12–25 reps |
| 4 | Standing Calf Raise | 4 | 8–15 reps |
| 5 | Seated Calf Raise | 2 | 10–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Overhead Press (Barbell) | 4 | 8–12 reps |
| 2 | Lateral Raise (Dumbbell) | 3 | 8–15 reps |
| 3 | Lateral Raise (Cable) | 3 | 8–15 reps |
| Superset | |||
| 4A | Bicep Curl (EZ Bar) | 3 | 8–12 reps |
| 4B | Overhead Tricep Extension (Cable) | 3 | 8–12 reps |
| Superset | |||
| 5A | Bicep Curl (Cable) | 3 | 8–15 reps |
| 5B | Tricep Pushdown (Cable) | 3 | 8–15 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 4 days ppl + arm is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
4 days ppl + arm is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
4 days ppl + arm is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
