Intermediate–AdvancedFree

4 day push pull rest legs upper

Transform your physique and conquer new heights with 18 weeks of intense bodybuilding tailored for serious lifters ready to elevate their game.

Martin P.· Mar 2026

2athletes running this program

Free on iOS & Android

Overview

Length

18 weeks

Days / week

4 days

Level

Intermediate, Advanced

Goal

Muscle

Equipment

Full Gym

Session length

90 min

**4 day push pull rest legs upper** is an 18-week bodybuilding program designed for intermediate to advanced lifters, focusing on building strength and size through a structured push pull legs upper routine. With 18 sessions spread throughout the program, each workout lasts approximately 90 minutes and targets major muscle groups. You'll engage in a variety of exercises, such as the Incline Bench Press and Chest Fly, utilizing full gym equipment to maximize your gains. Get ready to push your limits and achieve impressive results!

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

12.6%

Front Delts

11.8%

Triceps

11.5%

Chest

11%

Lats

9.9%

Biceps

8.2%

Hamstrings

5.5%

Glutes

4.9%

Quadriceps

4.9%

Abs

4.7%

Forearms

4.4%

Middle Delts

2.2%

Rear Delts

2.2%

Adductors

2.2%

Lower Back

1.9%

Abductors

1.1%

Calves

1.1%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Dumbbell)	1	10+ reps	@6–7
		1	8+ reps	@7–8
		1	6+ reps	@8–9
		1	4+ reps	@9–10
2	Dip (Assisted)	1	8+ reps	@7–8
		1	6+ reps	@8–9
		1	4+ reps	@9–10
3	Chest Fly (Machine)	1	10+ reps	@7–8
		1	8+ reps	@8–9
		1	6+ reps	@9–10
4	Shoulder Press (Machine)	1	6+ reps	@8–9
		1	4+ reps	@9–10
Superset
5A	Middle Delts Y raise	1	6+ reps	@8–9
		1	4+ reps	@9–10
5B	Front Raise	1	6+ reps	@8–9
		1	4+ reps	@9–10
Superset
6A	Skull Crusher (Barbell)	1	8+ reps	@8–9
		1	6+ reps	@9–10
6B	Bench Press (Close Grip)	1	4+ reps	@8–9
		1	4+ reps	@9–10
7	Decline Sit Up (Bodyweight)	2	15+ reps	@7–8
		1	10+ reps	@8–9
		1	5+ reps	@9–10

#	Exercise	Sets	Reps	Load
1	Pull-Up (Assisted)	1	10+ reps	@6–7
		1	8+ reps	@7–8
		1	6+ reps	@8–9
		1	4+ reps	@9–10
2	Seated Wide-Grip Row (Cable)	1	8+ reps	@7–8
		1	6+ reps	@8–9
		1	4+ reps	@9–10
3	Hyperextension	1	8+ reps	@8–9
		1	6+ reps	@9–10
Superset
4A	Chest Supported Row (Dumbbell)	1	8+ reps	@8–9
		1	6+ reps	@9–10
4B	Chest Supported Row (Dumbbell)	1	4+ reps	@8–9
		1	4+ reps	@9–10
4C	Kelso Shrug (Chest Supported)	1	4+ reps	@8–9
		1	4+ reps	@9–10
5	Rear Delt Fly (Cable)	1	10+ reps	@8–9
		1	8+ reps	@9–10
Superset
6A	Incline Curl (Dumbbell)	1	8+ reps	@8–9
		1	6+ reps	@9–10
6B	Hammer Curl (Dumbbell)	1	8+ reps	@8–9
		1	6+ reps	@9–10
Superset
7A	Wrist Curls	1	10+ reps	@8–9
		1	10+ reps	@9–10
7B	Reverse Wrist Curl (Dumbbell)	1	10+ reps	@8–9
		1	8+ reps	@9–10

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	10+ reps	@6–7
		1	8+ reps	@7–8
		1	6+ reps	@8–9
		1	4+ reps	@9–10
2	Romanian Deadlift (Barbell)	1	10+ reps	@7–8
		1	6+ reps	@8–9
		1	4+ reps	@9–10
3	Leg Extension	1	8+ reps	@8–9
		1	4+ reps	@9–10
4	Leg Curl	1	8+ reps	@8–9
		1	4+ reps	@9–10
5	Hip Abductor (Machine)	1	8+ reps	@8–9
		1	6+ reps	@9–10
6	Hip Adductor (Machine)	1	8+ reps	@8–9
		1	6+ reps	@9–10
7	Calf Raise (Machine)	1	8+ reps	@8–9
		1	6+ reps	@9–10

#	Exercise	Sets	Reps	Load
1	Lat Pulldown	1	10+ reps	@6–7
		1	8+ reps	@7–8
		1	6+ reps	@8–9
		1	4+ reps	@9–10
2	Chest Press (Machine)	1	10+ reps	@6–7
		1	8+ reps	@7–8
		1	6+ reps	@8–9
		1	4+ reps	@9–10
3	Seated Row (Machine)	1	8+ reps	@7–8
		1	6+ reps	@8–9
		1	4+ reps	@9–10
4	Chest Fly (Machine)	1	10+ reps	@6–7
		1	8+ reps	@7–8
		1	6+ reps	@8–9
		1	4+ reps	@9–10
5	Face Pull	1	8+ reps	@8–9
		1	4+ reps	@9–10
6	Lateral Raise (Machine)	1	8+ reps	@8–9
		1	4+ reps	@9–10
Superset
7A	Tricep Pushdown (Cable)	1	8+ reps	@8–9
		1	4+ reps	@9–10
7B	Tricep Extension (Cable)	1	8+ reps	@8–9
		1	4+ reps	@9–10
8	Preacher Curl (Machine)	2	8+ reps	@9–10

Weeks 2–18 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, 4 day push pull rest legs upper is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

4 day push pull rest legs upper is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

4 day push pull rest legs upper is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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