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BoostcampPNG

4W PPLUP v2

by An N.
1 athletes joined

Program Description

repeat 3 times and increase the intensity each time notes with the 1 block being a bit less intensity

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    130 minutes
  • Created
    Aug 21, 2024 09:17
  • Last Edited
    Aug 21, 2024 09:28
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Lat Pulldown
2
8-12 reps
RPE 5-8
2
Barbell Row
3
6-10 reps
RPE 5-8
3A
Lat Pulldown (Single Arm Machine)
2
8-12 reps
RPE 5-8
3B
Lat Pulldown (Single Arm Machine)
2
8-12 reps
RPE 5-8
4A
Seated Row (Machine)
2
8-12 reps
RPE 5-8
4B
Seated Row (Machine)
2
8-12 reps
RPE 5-8
5
Upright Row (Barbell)
3
8-12 reps
RPE 5-8
6
Standing Calf Raise
3
8-12 reps
RPE 5-8
7
Hanging Leg Raise
3
10-30 reps
RPE 5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 5-8
2
Barbell Row
4
6-10 reps
RPE 5-8
3A
Lat Pulldown (Single Arm Machine)
2
8-12 reps
RPE 5-8
3B
Lat Pulldown (Single Arm Machine)
2
8-12 reps
RPE 5-8
4A
Seated Row (Machine)
2
8-12 reps
RPE 5-8
4B
Seated Row (Machine)
2
8-12 reps
RPE 5-8
5
Upright Row (Barbell)
3
8-12 reps
RPE 5-8
6
Standing Calf Raise
3
8-12 reps
RPE 5-8
7
Hanging Leg Raise
3
10-30 reps
RPE 5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 5-8
2
Barbell Row
4
6-10 reps
RPE 5-8
3A
Lat Pulldown (Single Arm Machine)
2
8-12 reps
RPE 5-8
3B
Lat Pulldown (Single Arm Machine)
2
8-12 reps
RPE 5-8
4A
Seated Row (Machine)
2
8-12 reps
RPE 5-8
4B
Seated Row (Machine)
2
8-12 reps
RPE 5-8
5
Upright Row (Barbell)
4
8-12 reps
RPE 5-8
6
Standing Calf Raise
4
8-12 reps
RPE 5-8
7
Hanging Leg Raise
4
10-30 reps
RPE 5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 7-9
2
Barbell Row
4
6-10 reps
RPE 7-9
3A
Lat Pulldown (Single Arm Machine)
2
8-12 reps
RPE 5-8
3B
Lat Pulldown (Single Arm Machine)
2
8-12 reps
RPE 5-8
4A
Seated Row (Machine)
2
8-12 reps
RPE 5-8
4B
Seated Row (Machine)
2
8-12 reps
RPE 5-8
5
Upright Row (Barbell)
4
8-12 reps
RPE 7-9
6
Standing Calf Raise
4
8-12 reps
RPE 5-8
7
Hanging Leg Raise
4
10-30 reps
RPE 5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Machine)
3
6-10 reps
RPE 4-7
2
Incline Chest Press (Machine)
3
6-10 reps
RPE 4-7
3A
Close Grip Bench Press (Machine)
2
10-15 reps
RPE 5-8
3B
Chest Fly (Cable)
2
10-15 reps
RPE 5-8
4
Skull Crusher (Machine)
2
8-12 reps
RPE 5-8
5A
Tricep Extension (Cable)
2
10-15 reps
RPE 5-8
5B
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 5-8
6
Hammer Curl
2
8-12 reps
RPE 5-8
7A
Bicep Curl (Cable)
2
10-15 reps
RPE 5-8
7B
Single Arm Bicep Curl (Cable)
2
10-15 reps
RPE 5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Machine)
4
6-10 reps
RPE 4-7
2
Incline Chest Press (Machine)
4
6-10 reps
RPE 4-7
3A
Close Grip Bench Press (Machine)
2
10-15 reps
RPE 5-8
3B
Chest Fly (Cable)
2
10-15 reps
RPE 5-8
4
Skull Crusher (Machine)
3
8-12 reps
RPE 5-8
5A
Tricep Extension (Cable)
2
10-15 reps
RPE 5-8
5B
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 5-8
6
Hammer Curl
3
8-12 reps
RPE 5-8
7A
Bicep Curl (Cable)
2
10-15 reps
RPE 5-8
7B
Single Arm Bicep Curl (Cable)
2
10-15 reps
RPE 5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Machine)
4
6-10 reps
RPE 5-8
2
Incline Chest Press (Machine)
4
6-10 reps
RPE 5-8
3A
Close Grip Bench Press (Machine)
2
10-15 reps
RPE 5-8
3B
Chest Fly (Cable)
2
10-15 reps
RPE 5-8
4
Skull Crusher (Machine)
3
8-12 reps
RPE 5-8
5A
Tricep Extension (Cable)
2
10-15 reps
RPE 5-8
5B
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 5-8
6
Hammer Curl
3
8-12 reps
RPE 5-8
7A
Bicep Curl (Cable)
2
10-15 reps
RPE 5-8
7B
Single Arm Bicep Curl (Cable)
2
10-15 reps
RPE 5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Machine)
4
6-10 reps
RPE 7-9
2
Incline Chest Press (Machine)
4
6-10 reps
RPE 7-9
3A
Close Grip Bench Press (Machine)
2
10-15 reps
RPE 5-8
3B
Chest Fly (Cable)
2
10-15 reps
RPE 5-8
4
Skull Crusher (Machine)
3
8-12 reps
RPE 7-9
5A
Tricep Extension (Cable)
2
10-15 reps
RPE 5-8
5B
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 5-8
6
Hammer Curl
3
8-12 reps
RPE 7-9
7A
Bicep Curl (Cable)
2
10-15 reps
RPE 5-8
7B
Single Arm Bicep Curl (Cable)
2
10-15 reps
RPE 5-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 5-8
2
Pendulum Squat
3
5-8 reps
RPE 5-8
3
Leg Press (Machine)
3
8-12 reps
RPE 5-8
4A
Leg Extension
2
8-12 reps
RPE 5-8
4B
Hamstring Curl
2
8-12 reps
RPE 5-8
5
Lunge (Bodyweight)
2
8-12 reps
RPE 5-8
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 5-8
7
Lateral Raise (Cable)
2
10-15 reps
RPE 5-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
5-8 reps
RPE 5-8
2
Deadlift (Smith Machine)
4
5-8 reps
RPE 5-8
3
Leg Press (Machine)
4
8-12 reps
RPE 5-8
4A
Leg Extension
2
8-12 reps
RPE 5-8
4B
Hamstring Curl
2
8-12 reps
RPE 5-8
5
Lunge (Bodyweight)
2
8-12 reps
RPE 5-8
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 5-8
7
Lateral Raise (Cable)
2
10-15 reps
RPE 5-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
5-8 reps
RPE 5-8
2
Pendulum Squat
4
5-8 reps
RPE 5-8
3
Leg Press (Machine)
4
8-12 reps
RPE 5-8
4A
Leg Extension
2
8-12 reps
RPE 5-8
4B
Hamstring Curl
2
8-12 reps
RPE 5-8
5
Lunge (Bodyweight)
3
8-12 reps
RPE 5-8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 5-8
7
Lateral Raise (Cable)
3
10-15 reps
RPE 5-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
5-8 reps
RPE 7-9
2
Pendulum Squat
4
5-8 reps
RPE 7-9
3
Leg Press (Machine)
4
8-12 reps
RPE 7-9
4A
Leg Extension
3
8-12 reps
RPE 5-8
4B
Hamstring Curl
3
8-12 reps
RPE 5-8
5
Lunge (Bodyweight)
3
8-12 reps
RPE 5-8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 5-8
7
Lateral Raise (Cable)
3
10-15 reps
RPE 5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 5-8
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 5-8
3
Chin-Up (Assisted)
2
6-10 reps
RPE 5-8
4
Close Grip Bench Press (Smith Machine)
2
6-10 reps
RPE 5-8
5
Seated Calf Raise
3
10-15 reps
RPE 5-8
6
Abs Crunch (Machine)
3
6-30 reps
RPE 5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 5-8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 5-8
3
Chin-Up (Assisted)
3
6-10 reps
RPE 5-8
4
Close Grip Bench Press (Smith Machine)
3
6-10 reps
RPE 5-8
5
Seated Calf Raise
4
10-15 reps
RPE 5-8
6
Abs Crunch (Machine)
4
6-30 reps
RPE 5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 5-8
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 5-8
3
Chin-Up (Assisted)
3
6-10 reps
RPE 5-8
4
Close Grip Bench Press (Smith Machine)
4
6-10 reps
RPE 5-8
5
Seated Calf Raise
4
10-15 reps
RPE 5-8
6
Abs Crunch (Machine)
4
6-30 reps
RPE 5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 7-9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 7-9
3
Chin-Up (Assisted)
3
6-10 reps
RPE 5-8
4
Close Grip Bench Press (Smith Machine)
4
6-10 reps
RPE 5-8
5
Seated Calf Raise
4
10-15 reps
RPE 5-8
6
Abs Crunch (Machine)
4
6-30 reps
RPE 5-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Machine)
3
5-8 reps
RPE 5-8
2
Front Squat (Machine)
3
6-10 reps
RPE 5-8
3A
Hip Adductor (Machine)
2
10-15 reps
RPE 5-8
3B
Hip Abductor (Machine)
2
10-15 reps
RPE 5-8
4
Leg Extension
2
10-15 reps
RPE 5-8
5
Hamstring Curl
2
10-15 reps
RPE 5-8
6A
Face Pull
3
8-12 reps
RPE 5-8
6B
Lateral Raise (Cable)
3
8-12 reps
RPE 5-8
7
Hammer Curl (Cable)
3
8-12 reps
RPE 5-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Machine)
4
5-8 reps
RPE 5-8
2
Front Squat (Machine)
4
6-10 reps
RPE 5-8
3A
Hip Adductor (Machine)
2
10-15 reps
RPE 5-8
3B
Hip Abductor (Machine)
2
10-15 reps
RPE 5-8
4
Leg Extension
3
10-15 reps
RPE 5-8
5
Hamstring Curl
3
10-15 reps
RPE 5-8
6A
Face Pull
3
8-12 reps
RPE 5-8
6B
Lateral Raise (Cable)
3
8-12 reps
RPE 5-8
7
Hammer Curl (Cable)
3
8-12 reps
RPE 5-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Machine)
4
5-8 reps
RPE 5-8
2
Front Squat (Machine)
4
6-10 reps
RPE 5-8
3A
Hip Adductor (Machine)
2
10-15 reps
RPE 5-8
3B
Hip Abductor (Machine)
2
10-15 reps
RPE 5-8
4
Leg Extension
3
10-15 reps
RPE 5-8
5
Hamstring Curl
3
10-15 reps
RPE 5-8
6A
Face Pull
3
8-12 reps
RPE 5-8
6B
Lateral Raise (Cable)
3
8-12 reps
RPE 5-8
7
Hammer Curl (Cable)
3
8-12 reps
RPE 5-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Machine)
4
5-8 reps
RPE 7-9
2
Front Squat (Machine)
4
6-10 reps
RPE 7-9
3A
Hip Adductor (Machine)
2
10-15 reps
RPE 5-8
3B
Hip Abductor (Machine)
2
10-15 reps
RPE 5-8
4
Leg Extension
3
10-15 reps
RPE 5-8
5
Hamstring Curl
3
10-15 reps
RPE 5-8
6A
Face Pull
3
8-12 reps
RPE 5-8
6B
Lateral Raise (Cable)
3
8-12 reps
RPE 5-8
7
Hammer Curl (Cable)
3
8-12 reps
RPE 5-8
Week 1
1 / 4 Weeks
Day 1
1
Lat Pulldown
2 Sets
8-12 Reps
@5-8
2
Barbell Row
3 Sets
6-10 Reps
@5-8
3A
Lat Pulldown (Single Arm Machine)
2 Sets
8-12 Reps
@5-8
3B
Lat Pulldown (Single Arm Machine)
2 Sets
8-12 Reps
@5-8
4A
Seated Row (Machine)
2 Sets
8-12 Reps
@5-8
4B
Seated Row (Machine)
2 Sets
8-12 Reps
@5-8
5
Upright Row (Barbell)
3 Sets
8-12 Reps
@5-8
6
Standing Calf Raise
3 Sets
8-12 Reps
@5-8
7
Hanging Leg Raise
3 Sets
10-30 Reps
@5-8
Day 2
1
Bench Press (Machine)
3 Sets
6-10 Reps
@4-7
2
Incline Chest Press (Machine)
3 Sets
6-10 Reps
@4-7
3A
Close Grip Bench Press (Machine)
2 Sets
10-15 Reps
@5-8
3B
Chest Fly (Cable)
2 Sets
10-15 Reps
@5-8
4
Skull Crusher (Machine)
2 Sets
8-12 Reps
@5-8
5A
Tricep Extension (Cable)
2 Sets
10-15 Reps
@5-8
5B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
@5-8
6
Hammer Curl
2 Sets
8-12 Reps
@5-8
7A
Bicep Curl (Cable)
2 Sets
10-15 Reps
@5-8
7B
Single Arm Bicep Curl (Cable)
2 Sets
10-15 Reps
@5-8
Day 3
1
Belt Squat
3 Sets
5-8 Reps
@5-8
2
Pendulum Squat
3 Sets
5-8 Reps
@5-8
3
Leg Press (Machine)
3 Sets
8-12 Reps
@5-8
4A
Leg Extension
2 Sets
8-12 Reps
@5-8
4B
Hamstring Curl
2 Sets
8-12 Reps
@5-8
5
Lunge (Bodyweight)
2 Sets
8-12 Reps
@5-8
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@5-8
7
Lateral Raise (Cable)
2 Sets
10-15 Reps
@5-8
Day 4
1
Overhead Press (Barbell)
2 Sets
5-8 Reps
@5-8
2
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@5-8
3
Chin-Up (Assisted)
2 Sets
6-10 Reps
@5-8
4
Close Grip Bench Press (Smith Machine)
2 Sets
6-10 Reps
@5-8
5
Seated Calf Raise
3 Sets
10-15 Reps
@5-8
6
Abs Crunch (Machine)
3 Sets
6-30 Reps
@5-8
Day 5
1
Glute Bridge (Machine)
3 Sets
5-8 Reps
@5-8
2
Front Squat (Machine)
3 Sets
6-10 Reps
@5-8
3A
Hip Adductor (Machine)
2 Sets
10-15 Reps
@5-8
3B
Hip Abductor (Machine)
2 Sets
10-15 Reps
@5-8
4
Leg Extension
2 Sets
10-15 Reps
@5-8
5
Hamstring Curl
2 Sets
10-15 Reps
@5-8
6A
Face Pull
3 Sets
8-12 Reps
@5-8
6B
Lateral Raise (Cable)
3 Sets
8-12 Reps
@5-8
7
Hammer Curl (Cable)
3 Sets
8-12 Reps
@5-8