Shane’s PP Program

by Keeks

Program Description

**Shane’s PP Program** is a comprehensive 4-week training regimen designed to sculpt and strengthen your upper body through targeted push workouts. With 16 sessions packed into just 4 weeks, you'll engage in a variety of exercises including bench presses, deadlifts, and cable movements, all aimed at maximizing muscle growth and definition. This program is suitable for all fitness levels, from beginners to advanced lifters, and requires access to a full gym. Get ready to elevate your training and achieve the physique you've been striving for!

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 17, 2025 03:24
  • Last Edited
    Jun 18, 2025 11:24

Summary

Shane’s PP Program is a comprehensive 4-week training plan designed for serious lifters looking to build strength and muscle. With four dedicated workout days each week, you'll focus on a mix of push and pull movements, targeting major muscle groups through compound and isolation exercises. This program includes essential lifts like the Bench Press and Deadlift, ensuring a balanced approach to upper and lower body development. Equip yourself with a full gym and get ready to push your limits and achieve your fitness goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-8 reps
70%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
70%
3
Chest Fly (Cable)
3
10-15 reps
70%
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-8 reps
70%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
70%
3
Chest Fly (Cable)
3
10-15 reps
70%
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-8 reps
70%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
70%
3
Chest Fly (Cable)
3
10-15 reps
70%
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-8 reps
70%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
70%
3
Chest Fly (Cable)
3
10-15 reps
70%
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
5-8 reps
RPE 6
RPE 7
2
Lat Pulldown
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
Face Pull
5
10-15 reps
RPE 7.5
5
Hammer Curl (Cable)
4
8-12 reps
RPE 7.5
6
Bicep Curl (Cable)
4
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
5-8 reps
RPE 6
RPE 7
2
Lat Pulldown
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
Face Pull
5
10-15 reps
RPE 7.5
5
Hammer Curl (Cable)
4
8-12 reps
RPE 7.5
6
Bicep Curl (Cable)
4
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
5-8 reps
RPE 6
RPE 7
2
Lat Pulldown
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
Face Pull
5
10-15 reps
RPE 7.5
5
Hammer Curl (Cable)
4
8-12 reps
RPE 7.5
6
Bicep Curl (Cable)
4
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
5-8 reps
RPE 6
RPE 7
2
Lat Pulldown
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
Face Pull
5
10-15 reps
RPE 7.5
5
Hammer Curl (Cable)
4
8-12 reps
RPE 7.5
6
Bicep Curl (Cable)
4
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-8 reps
70%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
70%
3
Chest Fly (Cable)
3
10-15 reps
70%
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-8 reps
70%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
70%
3
Chest Fly (Cable)
3
10-15 reps
70%
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-8 reps
70%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
70%
3
Chest Fly (Cable)
3
10-15 reps
70%
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-8 reps
70%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
70%
3
Chest Fly (Cable)
3
10-15 reps
70%
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
5-8 reps
RPE 6
RPE 7
2
Lat Pulldown
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
Face Pull
5
10-15 reps
RPE 7.5
5
Hammer Curl (Cable)
4
8-12 reps
RPE 7.5
6
Bicep Curl (Cable)
4
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
5-8 reps
RPE 6
RPE 7
2
Lat Pulldown
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
Face Pull
5
10-15 reps
RPE 7.5
5
Hammer Curl (Cable)
4
8-12 reps
RPE 7.5
6
Bicep Curl (Cable)
4
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
5-8 reps
RPE 6
RPE 7
2
Lat Pulldown
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
Face Pull
5
10-15 reps
RPE 7.5
5
Hammer Curl (Cable)
4
8-12 reps
RPE 7.5
6
Bicep Curl (Cable)
4
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
5-8 reps
RPE 6
RPE 7
2
Lat Pulldown
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
Face Pull
5
10-15 reps
RPE 7.5
5
Hammer Curl (Cable)
4
8-12 reps
RPE 7.5
6
Bicep Curl (Cable)
4
8-12 reps
RPE 7.5
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5-8 Reps
70%
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
70%
3
Chest Fly (Cable)
3 Sets
10-15 Reps
70%
4
Tricep Pushdown (Cable)
3 Sets
8 Reps
@8
5
Single Arm Tricep Extension (Cable)
4 Sets
8 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
@6
@7
2
Lat Pulldown
3 Sets
8 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
8 Reps
@8
4
Face Pull
5 Sets
10-15 Reps
@7.5
5
Hammer Curl (Cable)
4 Sets
8-12 Reps
@7.5
6
Bicep Curl (Cable)
4 Sets
8-12 Reps
@7.5
Day 3
1
Bench Press (Barbell)
5 Sets
5-8 Reps
70%
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
70%
3
Chest Fly (Cable)
3 Sets
10-15 Reps
70%
4
Tricep Pushdown (Cable)
3 Sets
8 Reps
@8
5
Single Arm Tricep Extension (Cable)
4 Sets
8 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
@6
@7
2
Lat Pulldown
3 Sets
8 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
8 Reps
@8
4
Face Pull
5 Sets
10-15 Reps
@7.5
5
Hammer Curl (Cable)
4 Sets
8-12 Reps
@7.5
6
Bicep Curl (Cable)
4 Sets
8-12 Reps
@7.5