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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!
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4.8 Stars with 10, 000+ Ratings
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