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by Kofi A.
3 athletes joined

Program Description

Friendly to all experience levels. Designed for beginners following the push pull format

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Apr 01, 2025 10:12
  • Last Edited
    Jun 18, 2025 08:32

Summary

Embark on a transformative 4-week journey with this comprehensive 6-day workout program designed to sculpt your upper body and enhance strength. Each session strategically combines dumbbell, machine, and cable exercises, targeting your chest, back, shoulders, and arms for balanced development. With a focus on high-intensity sets and a variety of movements, you'll build muscle and improve your overall fitness. Get ready to push your limits and achieve impressive results!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Incline Chest Press (Machine)
2
6 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4
Tricep Extension (Cable)
2
8 reps
RPE 10
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Incline Chest Press (Machine)
2
6 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4
Tricep Extension (Cable)
2
8 reps
RPE 10
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Incline Chest Press (Machine)
2
6 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4
Tricep Extension (Cable)
2
8 reps
RPE 10
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Incline Chest Press (Machine)
2
6 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4
Tricep Extension (Cable)
2
8 reps
RPE 10
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
RPE 10
2
Lat Pulldown
4
10 reps
RPE 10
3
Seated Row (Cable)
2
6 reps
RPE 10
4
Rear Delt Fly (Machine)
3
10 reps
RPE 10
5
Bicep Curl (Cable)
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
RPE 10
2
Lat Pulldown
4
10 reps
RPE 10
3
Seated Row (Cable)
2
6 reps
RPE 10
4
Rear Delt Fly (Machine)
3
10 reps
RPE 10
5
Bicep Curl (Cable)
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
RPE 10
2
Lat Pulldown
4
10 reps
RPE 10
3
Seated Row (Cable)
2
6 reps
RPE 10
4
Rear Delt Fly (Machine)
3
10 reps
RPE 10
5
Bicep Curl (Cable)
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
RPE 10
2
Lat Pulldown
4
10 reps
RPE 10
3
Seated Row (Cable)
2
6 reps
RPE 10
4
Rear Delt Fly (Machine)
3
10 reps
RPE 10
5
Bicep Curl (Cable)
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Incline Chest Press (Machine)
2
6 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4
Tricep Extension (Cable)
2
8 reps
RPE 10
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Incline Chest Press (Machine)
2
6 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4
Tricep Extension (Cable)
2
8 reps
RPE 10
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Incline Chest Press (Machine)
2
6 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4
Tricep Extension (Cable)
2
8 reps
RPE 10
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Incline Chest Press (Machine)
2
6 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4
Tricep Extension (Cable)
2
8 reps
RPE 10
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
RPE 10
2
Lat Pulldown
4
10 reps
RPE 10
3
Seated Row (Cable)
2
6 reps
RPE 10
4
Rear Delt Fly (Machine)
3
10 reps
RPE 10
5
Bicep Curl (Cable)
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
RPE 10
2
Lat Pulldown
4
10 reps
RPE 10
3
Seated Row (Cable)
2
6 reps
RPE 10
4
Rear Delt Fly (Machine)
3
10 reps
RPE 10
5
Bicep Curl (Cable)
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
RPE 10
2
Lat Pulldown
4
10 reps
RPE 10
3
Seated Row (Cable)
2
6 reps
RPE 10
4
Rear Delt Fly (Machine)
3
10 reps
RPE 10
5
Bicep Curl (Cable)
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
RPE 10
2
Lat Pulldown
4
10 reps
RPE 10
3
Seated Row (Cable)
2
6 reps
RPE 10
4
Rear Delt Fly (Machine)
3
10 reps
RPE 10
5
Bicep Curl (Cable)
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
12 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8.5
2
Incline Chest Press (Machine)
2 Sets
6 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@9
4
Tricep Extension (Cable)
2 Sets
8 Reps
@10
5
Chest Fly (Machine)
3 Sets
10 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@10
Day 2
1
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
@10
2
Lat Pulldown
4 Sets
10 Reps
@10
3
Seated Row (Cable)
2 Sets
6 Reps
@10
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
5
Bicep Curl (Cable)
3 Sets
12 Reps
@10
6
Hammer Curl (Cable)
3 Sets
12 Reps
@10
Day 3
1
Hack Squat
4 Sets
8 Reps
@10
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@10
3
Leg Extension
3 Sets
10 Reps
@10
4
Seated Hamstring Curl
3 Sets
10 Reps
@10
5
Abs Crunch (Bodyweight)
3 Sets
12 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8.5
2
Incline Chest Press (Machine)
2 Sets
6 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@9
4
Tricep Extension (Cable)
2 Sets
8 Reps
@10
5
Chest Fly (Machine)
3 Sets
10 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@10
Day 5
1
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
@10
2
Lat Pulldown
4 Sets
10 Reps
@10
3
Seated Row (Cable)
2 Sets
6 Reps
@10
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
5
Bicep Curl (Cable)
3 Sets
12 Reps
@10
6
Hammer Curl (Cable)
3 Sets
12 Reps
@10
Day 6
1
Hack Squat
4 Sets
8 Reps
@10
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@10
3
Leg Extension
3 Sets
10 Reps
@10
4
Seated Hamstring Curl
3 Sets
10 Reps
@10
5
Abs Crunch (Bodyweight)
3 Sets
12 Reps
@10