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4W PPLUP

by An N.
2 athletes joined

Program Description

repeat after 3 times incrementing intensity each time

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    130 minutes
  • Created
    Jul 18, 2024 06:09
  • Last Edited
    Jun 18, 2025 09:55

Summary

Unlock your strength with the 4W PPLUP program, a dynamic 4-week training plan designed to maximize your gains through a structured push-pull-leg split. Committing to five days a week, you'll engage in targeted exercises like lat pulldowns, bench presses, and skull crushers, ensuring balanced development across all major muscle groups. This program is perfect for those ready to challenge themselves, combining machine, barbell, and bodyweight movements to build muscle and enhance endurance. Get ready to elevate your fitness journey and achieve the results you've been striving for!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 5-8
2
Barbell Row
3
6-10 reps
RPE 5-8
3A
Lat Pulldown (Single Arm Machine)
2
8-12 reps
RPE 5-8
3B
Lat Pulldown (Single Arm Machine)
2
8-12 reps
RPE 5-8
4A
Seated Row (Machine)
2
8-12 reps
RPE 5-8
4B
Seated Row (Machine)
2
8-12 reps
RPE 5-8
5
Upright Row (Barbell)
3
8-12 reps
RPE 5-8
6
Standing Calf Raise
3
8-12 reps
RPE 5-8
7
Hanging Leg Raise
3
10-30 reps
RPE 5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 5-8
2
Barbell Row
4
6-10 reps
RPE 5-8
3A
Lat Pulldown (Single Arm Machine)
2
8-12 reps
RPE 5-8
3B
Lat Pulldown (Single Arm Machine)
2
8-12 reps
RPE 5-8
4A
Seated Row (Machine)
2
8-12 reps
RPE 5-8
4B
Seated Row (Machine)
2
8-12 reps
RPE 5-8
5
Upright Row (Barbell)
3
8-12 reps
RPE 5-8
6
Standing Calf Raise
3
8-12 reps
RPE 5-8
7
Hanging Leg Raise
3
10-30 reps
RPE 5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 5-8
2
Barbell Row
4
6-10 reps
RPE 5-8
3A
Lat Pulldown (Single Arm Machine)
2
8-12 reps
RPE 5-8
3B
Lat Pulldown (Single Arm Machine)
2
8-12 reps
RPE 5-8
4A
Seated Row (Machine)
2
8-12 reps
RPE 5-8
4B
Seated Row (Machine)
2
8-12 reps
RPE 5-8
5
Upright Row (Barbell)
4
8-12 reps
RPE 5-8
6
Standing Calf Raise
4
8-12 reps
RPE 5-8
7
Hanging Leg Raise
4
10-30 reps
RPE 5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 7-9
2
Barbell Row
4
6-10 reps
RPE 7-9
3A
Lat Pulldown (Single Arm Machine)
2
8-12 reps
RPE 5-8
3B
Lat Pulldown (Single Arm Machine)
2
8-12 reps
RPE 5-8
4A
Seated Row (Machine)
2
8-12 reps
RPE 5-8
4B
Seated Row (Machine)
2
8-12 reps
RPE 5-8
5
Upright Row (Barbell)
4
8-12 reps
RPE 7-9
6
Standing Calf Raise
4
8-12 reps
RPE 5-8
7
Hanging Leg Raise
4
10-30 reps
RPE 5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Machine)
3
6-10 reps
RPE 4-7
2
Incline Chest Press (Machine)
3
6-10 reps
RPE 4-7
3A
Close Grip Bench Press (Machine)
2
10-15 reps
RPE 5-8
3B
Chest Fly (Cable)
2
10-15 reps
RPE 5-8
4
Skull Crusher (Machine)
2
8-12 reps
RPE 5-8
5A
Tricep Extension (Cable)
2
10-15 reps
RPE 5-8
5B
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 5-8
6
Hammer Curl
2
8-12 reps
RPE 5-8
7A
Bicep Curl (Cable)
2
10-15 reps
RPE 5-8
7B
Single Arm Bicep Curl (Cable)
2
10-15 reps
RPE 5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Machine)
4
6-10 reps
RPE 4-7
2
Incline Chest Press (Machine)
4
6-10 reps
RPE 4-7
3A
Close Grip Bench Press (Machine)
2
10-15 reps
RPE 5-8
3B
Chest Fly (Cable)
2
10-15 reps
RPE 5-8
4
Skull Crusher (Machine)
3
8-12 reps
RPE 5-8
5A
Tricep Extension (Cable)
2
10-15 reps
RPE 5-8
5B
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 5-8
6
Hammer Curl
3
8-12 reps
RPE 5-8
7A
Bicep Curl (Cable)
2
10-15 reps
RPE 5-8
7B
Single Arm Bicep Curl (Cable)
2
10-15 reps
RPE 5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Machine)
4
6-10 reps
RPE 5-8
2
Incline Chest Press (Machine)
4
6-10 reps
RPE 5-8
3A
Close Grip Bench Press (Machine)
2
10-15 reps
RPE 5-8
3B
Chest Fly (Cable)
2
10-15 reps
RPE 5-8
4
Skull Crusher (Machine)
3
8-12 reps
RPE 5-8
5A
Tricep Extension (Cable)
2
10-15 reps
RPE 5-8
5B
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 5-8
6
Hammer Curl
3
8-12 reps
RPE 5-8
7A
Bicep Curl (Cable)
2
10-15 reps
RPE 5-8
7B
Single Arm Bicep Curl (Cable)
2
10-15 reps
RPE 5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Machine)
4
6-10 reps
RPE 7-9
2
Incline Chest Press (Machine)
4
6-10 reps
RPE 7-9
3A
Close Grip Bench Press (Machine)
2
10-15 reps
RPE 5-8
3B
Chest Fly (Cable)
2
10-15 reps
RPE 5-8
4
Skull Crusher (Machine)
3
8-12 reps
RPE 7-9
5A
Tricep Extension (Cable)
2
10-15 reps
RPE 5-8
5B
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 5-8
6
Hammer Curl
3
8-12 reps
RPE 7-9
7A
Bicep Curl (Cable)
2
10-15 reps
RPE 5-8
7B
Single Arm Bicep Curl (Cable)
2
10-15 reps
RPE 5-8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
8-12 reps
RPE 5-8
1B
Hamstring Curl
2
8-12 reps
RPE 5-8
2
Pendulum Squat
3
5-8 reps
RPE 5-8
3
Deadlift (Smith Machine)
3
5-8 reps
RPE 5-8
4
Leg Press (Machine)
3
8-12 reps
RPE 5-8
5
Lunge (Bodyweight)
2
8-12 reps
RPE 5-8
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 5-8
7
Lateral Raise (Cable)
2
10-15 reps
RPE 5-8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
8-12 reps
RPE 5-8
1B
Hamstring Curl
2
8-12 reps
RPE 5-8
2
Pendulum Squat
4
5-8 reps
RPE 5-8
3
Deadlift (Smith Machine)
4
5-8 reps
RPE 5-8
4
Leg Press (Machine)
4
8-12 reps
RPE 5-8
5
Lunge (Bodyweight)
2
8-12 reps
RPE 5-8
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 5-8
7
Lateral Raise (Cable)
2
10-15 reps
RPE 5-8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
8-12 reps
RPE 5-8
1B
Hamstring Curl
2
8-12 reps
RPE 5-8
2
Pendulum Squat
4
5-8 reps
RPE 5-8
3
Deadlift (Smith Machine)
4
5-8 reps
RPE 5-8
4
Leg Press (Machine)
4
8-12 reps
RPE 5-8
5
Lunge (Bodyweight)
3
8-12 reps
RPE 5-8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 5-8
7
Lateral Raise (Cable)
3
10-15 reps
RPE 5-8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
RPE 5-8
1B
Hamstring Curl
3
8-12 reps
RPE 5-8
2
Pendulum Squat
4
5-8 reps
RPE 7-9
3
Deadlift (Smith Machine)
4
5-8 reps
RPE 7-9
4
Leg Press (Machine)
4
8-12 reps
RPE 7-9
5
Lunge (Bodyweight)
3
8-12 reps
RPE 5-8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 5-8
7
Lateral Raise (Cable)
3
10-15 reps
RPE 5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 5-8
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 5-8
3
Chin-Up (Assisted)
2
6-10 reps
RPE 5-8
4
Close Grip Bench Press (Smith Machine)
2
6-10 reps
RPE 5-8
5
Seated Calf Raise
3
10-15 reps
RPE 5-8
6
Abs Crunch (Machine)
3
6-30 reps
RPE 5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 5-8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 5-8
3
Chin-Up (Assisted)
3
6-10 reps
RPE 5-8
4
Close Grip Bench Press (Smith Machine)
3
6-10 reps
RPE 5-8
5
Seated Calf Raise
4
10-15 reps
RPE 5-8
6
Abs Crunch (Machine)
4
6-30 reps
RPE 5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 5-8
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 5-8
3
Chin-Up (Assisted)
3
6-10 reps
RPE 5-8
4
Close Grip Bench Press (Smith Machine)
4
6-10 reps
RPE 5-8
5
Seated Calf Raise
4
10-15 reps
RPE 5-8
6
Abs Crunch (Machine)
4
6-30 reps
RPE 5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 7-9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 7-9
3
Chin-Up (Assisted)
3
6-10 reps
RPE 5-8
4
Close Grip Bench Press (Smith Machine)
4
6-10 reps
RPE 5-8
5
Seated Calf Raise
4
10-15 reps
RPE 5-8
6
Abs Crunch (Machine)
4
6-30 reps
RPE 5-8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hip Adductor (Machine)
2
10-15 reps
RPE 5-8
1B
Hip Abductor (Machine)
2
10-15 reps
RPE 5-8
2
Glute Bridge (Machine)
3
5-8 reps
RPE 5-8
3
Front Squat (Machine)
3
6-10 reps
RPE 5-8
4
Leg Extension
2
10-15 reps
RPE 5-8
5
Hamstring Curl
2
10-15 reps
RPE 5-8
6A
Face Pull
3
8-12 reps
RPE 5-8
6B
Lateral Raise (Cable)
3
8-12 reps
RPE 5-8
7
Hammer Curl (Cable)
3
8-12 reps
RPE 5-8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hip Adductor (Machine)
2
10-15 reps
RPE 5-8
1B
Hip Abductor (Machine)
2
10-15 reps
RPE 5-8
2
Glute Bridge (Machine)
4
5-8 reps
RPE 5-8
3
Front Squat (Machine)
4
6-10 reps
RPE 5-8
4
Leg Extension
3
10-15 reps
RPE 5-8
5
Hamstring Curl
3
10-15 reps
RPE 5-8
6A
Face Pull
3
8-12 reps
RPE 5-8
6B
Lateral Raise (Cable)
3
8-12 reps
RPE 5-8
7
Hammer Curl (Cable)
3
8-12 reps
RPE 5-8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hip Adductor (Machine)
2
10-15 reps
RPE 5-8
1B
Hip Abductor (Machine)
2
10-15 reps
RPE 5-8
2
Glute Bridge (Machine)
4
5-8 reps
RPE 5-8
3
Front Squat (Machine)
4
6-10 reps
RPE 5-8
4
Leg Extension
3
10-15 reps
RPE 5-8
5
Hamstring Curl
3
10-15 reps
RPE 5-8
6A
Face Pull
3
8-12 reps
RPE 5-8
6B
Lateral Raise (Cable)
3
8-12 reps
RPE 5-8
7
Hammer Curl (Cable)
3
8-12 reps
RPE 5-8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hip Adductor (Machine)
2
10-15 reps
RPE 5-8
1B
Hip Abductor (Machine)
2
10-15 reps
RPE 5-8
2
Glute Bridge (Machine)
4
5-8 reps
RPE 7-9
3
Front Squat (Machine)
4
6-10 reps
RPE 7-9
4
Leg Extension
3
10-15 reps
RPE 5-8
5
Hamstring Curl
3
10-15 reps
RPE 5-8
6A
Face Pull
3
8-12 reps
RPE 5-8
6B
Lateral Raise (Cable)
3
8-12 reps
RPE 5-8
7
Hammer Curl (Cable)
3
8-12 reps
RPE 5-8
Week 1
1 / 4 Weeks
Day 1
1
Lat Pulldown
2 Sets
8-12 Reps
@5-8
2
Barbell Row
3 Sets
6-10 Reps
@5-8
3A
Lat Pulldown (Single Arm Machine)
2 Sets
8-12 Reps
@5-8
3B
Lat Pulldown (Single Arm Machine)
2 Sets
8-12 Reps
@5-8
4A
Seated Row (Machine)
2 Sets
8-12 Reps
@5-8
4B
Seated Row (Machine)
2 Sets
8-12 Reps
@5-8
5
Upright Row (Barbell)
3 Sets
8-12 Reps
@5-8
6
Standing Calf Raise
3 Sets
8-12 Reps
@5-8
7
Hanging Leg Raise
3 Sets
10-30 Reps
@5-8
Day 2
1
Bench Press (Machine)
3 Sets
6-10 Reps
@4-7
2
Incline Chest Press (Machine)
3 Sets
6-10 Reps
@4-7
3A
Close Grip Bench Press (Machine)
2 Sets
10-15 Reps
@5-8
3B
Chest Fly (Cable)
2 Sets
10-15 Reps
@5-8
4
Skull Crusher (Machine)
2 Sets
8-12 Reps
@5-8
5A
Tricep Extension (Cable)
2 Sets
10-15 Reps
@5-8
5B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
@5-8
6
Hammer Curl
2 Sets
8-12 Reps
@5-8
7A
Bicep Curl (Cable)
2 Sets
10-15 Reps
@5-8
7B
Single Arm Bicep Curl (Cable)
2 Sets
10-15 Reps
@5-8
Day 3
1A
Leg Extension
2 Sets
8-12 Reps
@5-8
1B
Hamstring Curl
2 Sets
8-12 Reps
@5-8
2
Pendulum Squat
3 Sets
5-8 Reps
@5-8
3
Deadlift (Smith Machine)
3 Sets
5-8 Reps
@5-8
4
Leg Press (Machine)
3 Sets
8-12 Reps
@5-8
5
Lunge (Bodyweight)
2 Sets
8-12 Reps
@5-8
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@5-8
7
Lateral Raise (Cable)
2 Sets
10-15 Reps
@5-8
Day 4
1
Overhead Press (Barbell)
2 Sets
5-8 Reps
@5-8
2
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@5-8
3
Chin-Up (Assisted)
2 Sets
6-10 Reps
@5-8
4
Close Grip Bench Press (Smith Machine)
2 Sets
6-10 Reps
@5-8
5
Seated Calf Raise
3 Sets
10-15 Reps
@5-8
6
Abs Crunch (Machine)
3 Sets
6-30 Reps
@5-8
Day 5
1A
Hip Adductor (Machine)
2 Sets
10-15 Reps
@5-8
1B
Hip Abductor (Machine)
2 Sets
10-15 Reps
@5-8
2
Glute Bridge (Machine)
3 Sets
5-8 Reps
@5-8
3
Front Squat (Machine)
3 Sets
6-10 Reps
@5-8
4
Leg Extension
2 Sets
10-15 Reps
@5-8
5
Hamstring Curl
2 Sets
10-15 Reps
@5-8
6A
Face Pull
3 Sets
8-12 Reps
@5-8
6B
Lateral Raise (Cable)
3 Sets
8-12 Reps
@5-8
7
Hammer Curl (Cable)
3 Sets
8-12 Reps
@5-8