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PPL - 4 day

by Matt Vaccarino
2 athletes joined

Program Description

Intermediate PPL 4 days a week, meant to do hard sets without unnecessary volume

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 23, 2024 02:24
  • Last Edited
    Jun 18, 2025 12:58

Summary

Transform your physique with this comprehensive 12-week Push-Pull-Legs (PPL) program, designed for four training days each week. You'll engage in targeted workouts that maximize muscle growth and strength, featuring essential lifts like the Barbell Bench Press and Squat, alongside accessory movements to sculpt your upper and lower body. With a mix of compound and isolation exercises, this program is perfect for those ready to elevate their training and achieve impressive results. Get ready to push your limits and redefine your strength!
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 8.5
3
Skull Crusher (Barbell)
4
12 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Pull-Up (Bodyweight)
4
12 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Standing Calf Raise
4
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 8.5
3
Skull Crusher (Barbell)
4
12 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Pull-Up (Bodyweight)
4
12 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Standing Calf Raise
4
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 8.5
3
Skull Crusher (Barbell)
4
12 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Pull-Up (Bodyweight)
4
12 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Standing Calf Raise
4
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 8.5
3
Skull Crusher (Barbell)
4
12 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Pull-Up (Bodyweight)
4
12 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Standing Calf Raise
4
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8.5
2
Seated Row (Cable)
4
10 reps
RPE 8.5
3
Incline Curl (Dumbbell)
4
12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
12 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 8.5
3
Stiff Leg Deadlift
2
12 reps
RPE 8.5
4
Leg Curl
2
15 reps
RPE 8.5
5
Leg Extension
2
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Tricep Pushdown (Cable)
4
15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8.5
2
Seated Row (Cable)
4
10 reps
RPE 8.5
3
Incline Curl (Dumbbell)
4
12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
12 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 8.5
3
Stiff Leg Deadlift
2
12 reps
RPE 8.5
4
Leg Curl
2
15 reps
RPE 8.5
5
Leg Extension
2
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Tricep Pushdown (Cable)
4
15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8.5
2
Seated Row (Cable)
4
10 reps
RPE 8.5
3
Incline Curl (Dumbbell)
4
12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
12 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 8.5
3
Stiff Leg Deadlift
2
12 reps
RPE 8.5
4
Leg Curl
2
15 reps
RPE 8.5
5
Leg Extension
2
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Tricep Pushdown (Cable)
4
15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8.5
2
Seated Row (Cable)
4
10 reps
RPE 8.5
3
Incline Curl (Dumbbell)
4
12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
12 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 8.5
3
Stiff Leg Deadlift
2
12 reps
RPE 8.5
4
Leg Curl
2
15 reps
RPE 8.5
5
Leg Extension
2
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Tricep Pushdown (Cable)
4
15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Standing Calf Raise
4
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9
3
Skull Crusher (Barbell)
4
12 reps
RPE 9
4
Lateral Raise (Cable)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Pull-Up (Bodyweight)
4
12 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Standing Calf Raise
4
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 8.5
3
Skull Crusher (Barbell)
4
12 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Pull-Up (Bodyweight)
4
12 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Standing Calf Raise
4
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 8.5
3
Skull Crusher (Barbell)
4
12 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Pull-Up (Bodyweight)
4
12 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Standing Calf Raise
4
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 8.5
3
Skull Crusher (Barbell)
4
12 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Pull-Up (Bodyweight)
4
12 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Tricep Pushdown (Cable)
4
15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8.5
2
Seated Row (Cable)
4
10 reps
RPE 8.5
3
Incline Curl (Dumbbell)
4
12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
12 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 8.5
3
Stiff Leg Deadlift
2
12 reps
RPE 8.5
4
Leg Curl
2
15 reps
RPE 8.5
5
Leg Extension
2
20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Tricep Pushdown (Cable)
4
15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8.5
2
Seated Row (Cable)
4
10 reps
RPE 8.5
3
Incline Curl (Dumbbell)
4
12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
12 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 8.5
3
Stiff Leg Deadlift
2
12 reps
RPE 8.5
4
Leg Curl
2
15 reps
RPE 8.5
5
Leg Extension
2
20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Tricep Pushdown (Cable)
4
15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8.5
2
Seated Row (Cable)
4
10 reps
RPE 8.5
3
Incline Curl (Dumbbell)
4
12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
12 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 8.5
3
Stiff Leg Deadlift
2
12 reps
RPE 8.5
4
Leg Curl
2
15 reps
RPE 8.5
5
Leg Extension
2
20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Tricep Pushdown (Cable)
4
15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8.5
2
Seated Row (Cable)
4
10 reps
RPE 8.5
3
Incline Curl (Dumbbell)
4
12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
12 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 8.5
3
Stiff Leg Deadlift
2
12 reps
RPE 8.5
4
Leg Curl
2
15 reps
RPE 8.5
5
Leg Extension
2
20 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@8.5
2
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@8.5
3
Skull Crusher (Barbell)
4 Sets
12 Reps
@8.5
4
Lateral Raise (Cable)
4 Sets
15 Reps
@8.5
Day 2
1
Lat Pulldown
4 Sets
10 Reps
@8.5
2
Seated Row (Cable)
4 Sets
10 Reps
@8.5
3
Incline Curl (Dumbbell)
4 Sets
12 Reps
@8.5
4
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8.5
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
@8.5
2
Lying Leg Curl
3 Sets
12 Reps
@8.5
3
Leg Extension
3 Sets
15 Reps
@8.5
4
Standing Calf Raise
4 Sets
15 Reps
@8.5
Day 4
1
Bench Press (Dumbbell)
4 Sets
12 Reps
@8.5
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@8.5
3
Tricep Pushdown (Cable)
4 Sets
15 Reps
@8.5
4
Lateral Raise (Cable)
4 Sets
15 Reps
@8.5