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PPUL 4-Day

by Matt T.
2 athletes joined

Program Description

4 day push pull upper lower program

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 27, 2024 07:52
  • Last Edited
    Jun 18, 2025 12:00

Summary

Unlock your strength potential with the PPUL 4-Day program, a comprehensive 8-week training plan designed for serious lifters. This program focuses on a balanced split, targeting pull and lower body workouts four times a week, ensuring you build muscle and enhance your overall fitness. Each session includes a mix of barbell, dumbbell, and machine exercises, with clear video demonstrations to guide you through every movement. Get ready to challenge yourself and achieve impressive results!
Muscle Engagement
Front
Back
MuscleSet
Chest
10.7%
Triceps
10.7%
Front Delts
9.4%
Lats
9.4%
Biceps
9.4%
Upper Back
9.4%
Quadriceps
8.2%
Abs
7.7%
Middle Delts
6.4%
Hamstrings
5.6%
Glutes
4.7%
Calves
4.3%
Adductors
1.3%
Forearms
1.3%
Lower Back
0.9%
Rear Delts
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
Barbell Row
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
4
Lat Pulldown
3
8 reps
RPE 9
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 9
7
Hanging Leg Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
4
Lat Pulldown
3
8 reps
RPE 9
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 9
7
Hanging Leg Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
4
Lat Pulldown
3
8 reps
RPE 9
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 9
7
Hanging Leg Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
4
Lat Pulldown
3
8 reps
RPE 9
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 9
7
Hanging Leg Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
4
Lat Pulldown
3
8 reps
RPE 9
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 9
7
Hanging Leg Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
4
Lat Pulldown
3
8 reps
RPE 9
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 9
7
Hanging Leg Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
4
Lat Pulldown
3
8 reps
RPE 9
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 9
7
Hanging Leg Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
4
Lat Pulldown
3
8 reps
RPE 9
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 9
7
Hanging Leg Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Skull Crusher
3
8 reps
RPE 9
4
Hammer Curl
3
8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8 reps
RPE 9
7
Chest Fly (Cable)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Skull Crusher
3
8 reps
RPE 9
4
Hammer Curl
3
8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8 reps
RPE 9
7
Chest Fly (Cable)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Skull Crusher
3
8 reps
RPE 9
4
Hammer Curl
3
8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8 reps
RPE 9
7
Chest Fly (Cable)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Skull Crusher
3
8 reps
RPE 9
4
Hammer Curl
3
8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8 reps
RPE 9
7
Chest Fly (Cable)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Skull Crusher
3
8 reps
RPE 9
4
Hammer Curl
3
8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8 reps
RPE 9
7
Chest Fly (Cable)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Skull Crusher
3
8 reps
RPE 9
4
Hammer Curl
3
8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8 reps
RPE 9
7
Chest Fly (Cable)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Skull Crusher
3
8 reps
RPE 9
4
Hammer Curl
3
8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8 reps
RPE 9
7
Chest Fly (Cable)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Skull Crusher
3
8 reps
RPE 9
4
Hammer Curl
3
8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8 reps
RPE 9
7
Chest Fly (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Deadlift (Barbell)
3
8 reps
RPE 9
3
Lunge (Dumbbell)
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Deadlift (Barbell)
3
8 reps
RPE 9
3
Lunge (Dumbbell)
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Deadlift (Barbell)
3
8 reps
RPE 9
3
Lunge (Dumbbell)
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Deadlift (Barbell)
3
8 reps
RPE 9
3
Lunge (Dumbbell)
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Deadlift (Barbell)
3
8 reps
RPE 9
3
Lunge (Dumbbell)
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Deadlift (Barbell)
3
8 reps
RPE 9
3
Lunge (Dumbbell)
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Deadlift (Barbell)
3
8 reps
RPE 9
3
Lunge (Dumbbell)
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Deadlift (Barbell)
3
8 reps
RPE 9
3
Lunge (Dumbbell)
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
8 reps
RPE 9
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Bench Press (Close Grip)
3
8 reps
RPE 9
4
Alternating Dumbbell Curl
3
8 reps
RPE 9
5
Cable Crossover
3
8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
7
Calf Raise (Leg Press)
3
8 reps
RPE 9
8
Abs Crunch (Weighted)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
8 reps
RPE 9
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Bench Press (Close Grip)
3
8 reps
RPE 9
4
Alternating Dumbbell Curl
3
8 reps
RPE 9
5
Cable Crossover
3
8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
7
Calf Raise (Leg Press)
3
8 reps
RPE 9
8
Abs Crunch (Weighted)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
8 reps
RPE 9
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Bench Press (Close Grip)
3
8 reps
RPE 9
4
Alternating Dumbbell Curl
3
8 reps
RPE 9
5
Cable Crossover
3
8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
7
Calf Raise (Leg Press)
3
8 reps
RPE 9
8
Abs Crunch (Weighted)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
8 reps
RPE 9
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Bench Press (Close Grip)
3
8 reps
RPE 9
4
Alternating Dumbbell Curl
3
8 reps
RPE 9
5
Cable Crossover
3
8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
7
Calf Raise (Leg Press)
3
8 reps
RPE 9
8
Abs Crunch (Weighted)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
8 reps
RPE 9
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Bench Press (Close Grip)
3
8 reps
RPE 9
4
Alternating Dumbbell Curl
3
8 reps
RPE 9
5
Cable Crossover
3
8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
7
Calf Raise (Leg Press)
3
8 reps
RPE 9
8
Abs Crunch (Weighted)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
8 reps
RPE 9
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Bench Press (Close Grip)
3
8 reps
RPE 9
4
Alternating Dumbbell Curl
3
8 reps
RPE 9
5
Cable Crossover
3
8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
7
Calf Raise (Leg Press)
3
8 reps
RPE 9
8
Abs Crunch (Weighted)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
8 reps
RPE 9
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Bench Press (Close Grip)
3
8 reps
RPE 9
4
Alternating Dumbbell Curl
3
8 reps
RPE 9
5
Cable Crossover
3
8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
7
Calf Raise (Leg Press)
3
8 reps
RPE 9
8
Abs Crunch (Weighted)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
8 reps
RPE 9
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Bench Press (Close Grip)
3
8 reps
RPE 9
4
Alternating Dumbbell Curl
3
8 reps
RPE 9
5
Cable Crossover
3
8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
7
Calf Raise (Leg Press)
3
8 reps
RPE 9
8
Abs Crunch (Weighted)
3
12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Barbell Row
3 Sets
8 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@9
3
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@9
4
Lat Pulldown
3 Sets
8 Reps
@9
5
Seated Row (Cable)
3 Sets
8 Reps
@9
6
Standing Calf Raise
3 Sets
8 Reps
@9
7
Hanging Leg Raise
3 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
@9
2
Deadlift (Barbell)
3 Sets
8 Reps
@9
3
Lunge (Dumbbell)
3 Sets
8 Reps
@9
4
Leg Curl
3 Sets
8 Reps
@9
5
Leg Extension
3 Sets
8 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@9
Day 4
1
Chin-Up (Bodyweight)
3 Sets
8 Reps
@9
2
Overhead Press (Barbell)
3 Sets
8 Reps
@9
3
Bench Press (Close Grip)
3 Sets
8 Reps
@9
4
Alternating Dumbbell Curl
3 Sets
8 Reps
@9
5
Cable Crossover
3 Sets
8 Reps
@9
6
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@9
7
Calf Raise (Leg Press)
3 Sets
8 Reps
@9
8
Abs Crunch (Weighted)
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
3
Skull Crusher
3 Sets
8 Reps
@9
4
Hammer Curl
3 Sets
8 Reps
@9
5
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
8 Reps
@9
7
Chest Fly (Cable)
3 Sets
8 Reps
@9