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BoostcampPNG
PPUL 4-Day
by Matt T.
1 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
Jul 13, 2024 05:35
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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
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 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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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
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