Program Description
Fres
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedFeb 09, 2025 06:07
- Last EditedJun 18, 2025 10:46
Summary
Transform your physique with this comprehensive 4-week PPL (Push, Pull, Legs) program, designed for six days of intense training each week. This program focuses on balanced muscle development, incorporating a mix of barbell, machine, and dumbbell exercises to target every major muscle group. Each workout is structured to maximize strength gains and muscle hypertrophy, ensuring you push your limits while maintaining proper form. Get ready to build strength, enhance endurance, and sculpt your body with a proven approach that fits seamlessly into your gym routine.
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Seated Row (Machine)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Seated Row (Machine)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Seated Row (Machine)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Seated Row (Machine)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Seated Row (Machine)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Seated Row (Machine)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Seated Row (Machine)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Seated Row (Machine)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Week 1
1 / 4 Weeks
Day 6
1
Squat (Barbell)3 Sets
-
2
Leg Press3 Sets
-
3
Leg Curl3 Sets
-
4
Leg Extension3 Sets
-
5
Standing Calf Raise3 Sets
-
Day 2
1
Barbell Row3 Sets
-
2
Preacher Curl (EZ Bar)3 Sets
-
3
Seated Row (Machine)3 Sets
-
4
Hammer Curl3 Sets
-
5
Lying Pullover (Cable)3 Sets
-
6
Bicep Curl (Cable)3 Sets
-
7
Rear Delt Fly (Cable)3 Sets
-
Day 5
1
Barbell Row3 Sets
-
2
Preacher Curl (EZ Bar)3 Sets
-
3
Seated Row (Machine)3 Sets
-
4
Hammer Curl3 Sets
-
5
Lying Pullover (Cable)3 Sets
-
6
Bicep Curl (Cable)3 Sets
-
7
Rear Delt Fly (Cable)3 Sets
-
Day 3
1
Squat (Barbell)3 Sets
-
2
Leg Press3 Sets
-
3
Leg Curl3 Sets
-
4
Leg Extension3 Sets
-
5
Standing Calf Raise3 Sets
-
Day 4
1
Bench Press (Smith Machine)3 Sets
-
2
Tricep Rope Push Down (Cable)3 Sets
-
3
Chest Fly (Cable)3 Sets
-
4
Overhead Tricep Extension (Cable)3 Sets
-
5
Incline Bench Press (Dumbbell)3 Sets
-
6
Lateral Raise (Dumbbell)3 Sets
-
7
Lateral Raise (Cable)3 Sets
-
Day 1
1
Bench Press (Smith Machine)3 Sets
-
2
Tricep Rope Push Down (Cable)3 Sets
-
3
Chest Fly (Cable)3 Sets
-
4
Overhead Tricep Extension (Cable)3 Sets
-
5
Incline Bench Press (Dumbbell)3 Sets
-
6
Lateral Raise (Dumbbell)3 Sets
-
7
Lateral Raise (Cable)3 Sets
-