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PP 4D

by Zaid Sarayji

Program Description

**PP 4D** is an 8-week bodybuilding program designed for novice lifters looking to build strength and muscle across all major muscle groups. With 32 training sessions, each lasting about 90 minutes, this program combines essential compound lifts like the bench press and squats with targeted isolation exercises. You'll gain confidence in the gym while developing a solid foundation in strength training. Get ready to transform your physique and elevate your lifting game!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 02, 2025 04:16
  • Last Edited
    Oct 02, 2025 07:47
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.3%
Quadriceps
10.3%
Glutes
9.1%
Triceps
8.5%
Upper Back
8%
Chest
7.4%
Abs
7.3%
Front Delts
7.1%
Biceps
6.2%
Lats
5.8%
Calves
5.2%
Middle Delts
5.2%
Lower Back
2.8%
Rear Delts
2.2%
Adductors
1.2%
Forearms
0.9%
Abductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
2
1
12 reps
10 reps
-
-
4
Seated Row (Cable)
2
1
12 reps
10 reps
-
-
5
Single Arm Overhead Tricep Extension
1
1
1
15 reps
13 reps
10 reps
-
-
-
6
Bicep Curl (Dumbbell)
1
1
1
15 reps
13 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
2
1
12 reps
10 reps
-
-
4
Seated Row (Cable)
2
1
12 reps
10 reps
-
-
5
Single Arm Overhead Tricep Extension
1
1
1
15 reps
13 reps
10 reps
-
-
-
6
Bicep Curl (Dumbbell)
1
1
1
15 reps
13 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
2
1
12 reps
10 reps
-
-
4
Seated Row (Cable)
2
1
12 reps
10 reps
-
-
5
Single Arm Overhead Tricep Extension
1
1
1
15 reps
13 reps
10 reps
-
-
-
6
Bicep Curl (Dumbbell)
1
1
1
15 reps
13 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
2
1
12 reps
10 reps
-
-
4
Seated Row (Cable)
2
1
12 reps
10 reps
-
-
5
Single Arm Overhead Tricep Extension
1
1
1
15 reps
13 reps
10 reps
-
-
-
6
Bicep Curl (Dumbbell)
1
1
1
15 reps
13 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
2
1
12 reps
10 reps
-
-
4
Seated Row (Cable)
2
1
12 reps
10 reps
-
-
5
Single Arm Overhead Tricep Extension
1
1
1
15 reps
13 reps
10 reps
-
-
-
6
Bicep Curl (Dumbbell)
1
1
1
15 reps
13 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
2
1
12 reps
10 reps
-
-
4
Seated Row (Cable)
2
1
12 reps
10 reps
-
-
5
Single Arm Overhead Tricep Extension
1
1
1
15 reps
13 reps
10 reps
-
-
-
6
Bicep Curl (Dumbbell)
1
1
1
15 reps
13 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
2
1
12 reps
10 reps
-
-
4
Seated Row (Cable)
2
1
12 reps
10 reps
-
-
5
Single Arm Overhead Tricep Extension
1
1
1
15 reps
13 reps
10 reps
-
-
-
6
Bicep Curl (Dumbbell)
1
1
1
15 reps
13 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
2
1
12 reps
10 reps
-
-
4
Seated Row (Cable)
2
1
12 reps
10 reps
-
-
5
Single Arm Overhead Tricep Extension
1
1
1
15 reps
13 reps
10 reps
-
-
-
6
Bicep Curl (Dumbbell)
1
1
1
15 reps
13 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
8 reps
-
-
2
Leg Press
2
1
12 reps
10 reps
-
-
3
Lying Leg Curl
2
1
12 reps
10 reps
-
-
4
Leg Extension
1
2
15 reps
12 reps
-
-
5
Standing Calf Raise
2
2
15 reps
12 reps
-
-
6
Plank
3
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
8 reps
-
-
2
Leg Press
2
1
12 reps
10 reps
-
-
3
Lying Leg Curl
2
1
12 reps
10 reps
-
-
4
Leg Extension
1
2
15 reps
12 reps
-
-
5
Standing Calf Raise
2
2
15 reps
12 reps
-
-
6
Plank
3
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
8 reps
-
-
2
Leg Press
2
1
12 reps
10 reps
-
-
3
Lying Leg Curl
2
1
12 reps
10 reps
-
-
4
Leg Extension
1
2
15 reps
12 reps
-
-
5
Standing Calf Raise
2
2
15 reps
12 reps
-
-
6
Plank
3
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
8 reps
-
-
2
Leg Press
2
1
12 reps
10 reps
-
-
3
Lying Leg Curl
2
1
12 reps
10 reps
-
-
4
Leg Extension
1
2
15 reps
12 reps
-
-
5
Standing Calf Raise
2
2
15 reps
12 reps
-
-
6
Plank
3
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
8 reps
-
-
2
Leg Press
2
1
12 reps
10 reps
-
-
3
Lying Leg Curl
2
1
12 reps
10 reps
-
-
4
Leg Extension
1
2
15 reps
12 reps
-
-
5
Standing Calf Raise
2
2
15 reps
12 reps
-
-
6
Plank
3
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
8 reps
-
-
2
Leg Press
2
1
12 reps
10 reps
-
-
3
Lying Leg Curl
2
1
12 reps
10 reps
-
-
4
Leg Extension
1
2
15 reps
12 reps
-
-
5
Standing Calf Raise
2
2
15 reps
12 reps
-
-
6
Plank
3
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
8 reps
-
-
2
Leg Press
2
1
12 reps
10 reps
-
-
3
Lying Leg Curl
2
1
12 reps
10 reps
-
-
4
Leg Extension
1
2
15 reps
12 reps
-
-
5
Standing Calf Raise
2
2
15 reps
12 reps
-
-
6
Plank
3
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
8 reps
-
-
2
Leg Press
2
1
12 reps
10 reps
-
-
3
Lying Leg Curl
2
1
12 reps
10 reps
-
-
4
Leg Extension
1
2
15 reps
12 reps
-
-
5
Standing Calf Raise
2
2
15 reps
12 reps
-
-
6
Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Barbell Row
2
1
10 reps
8 reps
-
-
3
Lateral Raise (Dumbbell)
2
1
15 reps
12 reps
-
-
4
Face Pull
2
1
15 reps
12 reps
-
-
5
Bench Press (Close Grip)
2
1
12 reps
10 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Barbell Row
2
1
10 reps
8 reps
-
-
3
Lateral Raise (Dumbbell)
2
1
15 reps
12 reps
-
-
4
Face Pull
2
1
15 reps
12 reps
-
-
5
Bench Press (Close Grip)
2
1
12 reps
10 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Barbell Row
2
1
10 reps
8 reps
-
-
3
Lateral Raise (Dumbbell)
2
1
15 reps
12 reps
-
-
4
Face Pull
2
1
15 reps
12 reps
-
-
5
Bench Press (Close Grip)
2
1
12 reps
10 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Barbell Row
2
1
10 reps
8 reps
-
-
3
Lateral Raise (Dumbbell)
2
1
15 reps
12 reps
-
-
4
Face Pull
2
1
15 reps
12 reps
-
-
5
Bench Press (Close Grip)
2
1
12 reps
10 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Barbell Row
2
1
10 reps
8 reps
-
-
3
Lateral Raise (Dumbbell)
2
1
15 reps
12 reps
-
-
4
Face Pull
2
1
15 reps
12 reps
-
-
5
Bench Press (Close Grip)
2
1
12 reps
10 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Barbell Row
2
1
10 reps
8 reps
-
-
3
Lateral Raise (Dumbbell)
2
1
15 reps
12 reps
-
-
4
Face Pull
2
1
15 reps
12 reps
-
-
5
Bench Press (Close Grip)
2
1
12 reps
10 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Barbell Row
2
1
10 reps
8 reps
-
-
3
Lateral Raise (Dumbbell)
2
1
15 reps
12 reps
-
-
4
Face Pull
2
1
15 reps
12 reps
-
-
5
Bench Press (Close Grip)
2
1
12 reps
10 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Barbell Row
2
1
10 reps
8 reps
-
-
3
Lateral Raise (Dumbbell)
2
1
15 reps
12 reps
-
-
4
Face Pull
2
1
15 reps
12 reps
-
-
5
Bench Press (Close Grip)
2
1
12 reps
10 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
10 reps
8 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
10 reps
-
-
3
Seated Hamstring Curl
2
1
12 reps
10 reps
-
-
4
Hip Thrust (Band)
2
1
15 reps
12 reps
-
-
5
Seated Calf Raise
2
1
15 reps
12 reps
-
-
6
Hanging Leg Raise
2
1
15 reps
10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
10 reps
8 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
10 reps
-
-
3
Seated Hamstring Curl
2
1
12 reps
10 reps
-
-
4
Hip Thrust (Band)
2
1
15 reps
12 reps
-
-
5
Seated Calf Raise
2
1
15 reps
12 reps
-
-
6
Hanging Leg Raise
2
1
15 reps
10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
10 reps
8 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
10 reps
-
-
3
Seated Hamstring Curl
2
1
12 reps
10 reps
-
-
4
Hip Thrust (Band)
2
1
15 reps
12 reps
-
-
5
Seated Calf Raise
2
1
15 reps
12 reps
-
-
6
Hanging Leg Raise
2
1
15 reps
10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
10 reps
8 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
10 reps
-
-
3
Seated Hamstring Curl
2
1
12 reps
10 reps
-
-
4
Hip Thrust (Band)
2
1
15 reps
12 reps
-
-
5
Seated Calf Raise
2
1
15 reps
12 reps
-
-
6
Hanging Leg Raise
2
1
15 reps
10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
10 reps
8 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
10 reps
-
-
3
Seated Hamstring Curl
2
1
12 reps
10 reps
-
-
4
Hip Thrust (Band)
2
1
15 reps
12 reps
-
-
5
Seated Calf Raise
2
1
15 reps
12 reps
-
-
6
Hanging Leg Raise
2
1
15 reps
10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
10 reps
8 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
10 reps
-
-
3
Seated Hamstring Curl
2
1
12 reps
10 reps
-
-
4
Hip Thrust (Band)
2
1
15 reps
12 reps
-
-
5
Seated Calf Raise
2
1
15 reps
12 reps
-
-
6
Hanging Leg Raise
2
1
15 reps
10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
10 reps
8 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
10 reps
-
-
3
Seated Hamstring Curl
2
1
12 reps
10 reps
-
-
4
Hip Thrust (Band)
2
1
15 reps
12 reps
-
-
5
Seated Calf Raise
2
1
15 reps
12 reps
-
-
6
Hanging Leg Raise
2
1
15 reps
10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
10 reps
8 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
10 reps
-
-
3
Seated Hamstring Curl
2
1
12 reps
10 reps
-
-
4
Hip Thrust (Band)
2
1
15 reps
12 reps
-
-
5
Seated Calf Raise
2
1
15 reps
12 reps
-
-
6
Hanging Leg Raise
2
1
15 reps
10 reps
-
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
-
-
4
Seated Row (Cable)
2 Sets
1 Set
12 Reps
10 Reps
-
-
5
Single Arm Overhead Tricep Extension
1 Set
1 Set
1 Set
15 Reps
13 Reps
10 Reps
-
-
-
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
13 Reps
10 Reps
-
-
-
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
-
-
2
Leg Press
2 Sets
1 Set
12 Reps
10 Reps
-
-
3
Lying Leg Curl
2 Sets
1 Set
12 Reps
10 Reps
-
-
4
Leg Extension
1 Set
2 Sets
15 Reps
12 Reps
-
-
5
Standing Calf Raise
2 Sets
2 Sets
15 Reps
12 Reps
-
-
6
Plank
3 Sets
1.5 mins
-
Day 3
1
Overhead Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
-
-
2
Barbell Row
2 Sets
1 Set
10 Reps
8 Reps
-
-
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
12 Reps
-
-
4
Face Pull
2 Sets
1 Set
15 Reps
12 Reps
-
-
5
Bench Press (Close Grip)
2 Sets
1 Set
12 Reps
10 Reps
-
-
6
Hammer Curl (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
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-
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
-
-
3
Seated Hamstring Curl
2 Sets
1 Set
12 Reps
10 Reps
-
-
4
Hip Thrust (Band)
2 Sets
1 Set
15 Reps
12 Reps
-
-
5
Seated Calf Raise
2 Sets
1 Set
15 Reps
12 Reps
-
-
6
Hanging Leg Raise
2 Sets
1 Set
15 Reps
10 Reps
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