4-Day Push Legs Pull FB
Hypertrophy program with ideally 4 days, which includes a full body day, but 3 is also fine if busy
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @9.5 | ||
| 2 | Lateral Raise (Cable) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9.5 | ||
| 1 | 8–12 reps | @10 | ||
| 3 | Overhead Tricep Extension (Cable) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @10 | ||
| 4 | Pec Deck (Machine) | 1 | 10–15 reps | @8 |
| 1 | 10–15 reps | @9 | ||
| 1 | 10–15 reps | @10 | ||
| 5 | Leg Raise (Captain's Chair) | 1 | 10–15 reps | @8 |
| 1 | 10–15 reps | @9 | ||
| 1 | 10–15 reps | @10 | ||
| 6 | Wrist Curls | 1 | 10–15 reps | @9 |
| 1 | 10–15 reps | @9.5 | ||
| 1 | 10–15 reps | @10 | ||
| 7 | Wrist Extension (Dumbbell) | 1 | 15–20 reps | @9 |
| 1 | 15–20 reps | @9.5 | ||
| 1 | 15–20 reps | @10 | ||
| 8 | Cable Crunch | 1 | 10–12 reps | @8 |
| 1 | 10–12 reps | @9 | ||
| 1 | 10–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Raise (Captain's Chair) | 1 | 10–15 reps | @8 |
| 1 | 10–15 reps | @9 | ||
| 1 | 10–15 reps | @10 | ||
| 2 | Lying Leg Curl | 2 | 10–15 reps | @8 |
| 1 | 10–15 reps | @9 | ||
| 1 | 10–15 reps | @10 | ||
| 3 | Hack Squat | 2 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @9.5 | ||
| 4 | Cable Oblique Twist | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @10 | ||
| 5 | Hip Adductor (Machine) | 2 | 10–15 reps | @8 |
| 1 | 10–15 reps | @9 | ||
| 1 | 10–15 reps | @10 | ||
| 6 | Hip Abductor (Machine) | 2 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @10 | ||
| 7 | Romanian Deadlift (Barbell) | 2 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @9.5 | ||
| 8 | Leg Extension | 2 | 12–15 reps | @8 |
| 1 | 12–15 reps | @9 | ||
| 1 | 12–15 reps | @10 | ||
| 9 | Standing Calf Raise | 2 | 10–15 reps | @8 |
| 1 | 10–15 reps | @9 | ||
| 1 | 10–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cable Crunch | 1 | 10–12 reps | @8 |
| 1 | 10–12 reps | @9 | ||
| 1 | 10–12 reps | @10 | ||
| 2 | Preacher Curl (Machine) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @10 | ||
| 3 | Cross-body Lat Pull-Around | 1 | 10–15 reps | @8 |
| 1 | 10–15 reps | @9 | ||
| 1 | 10–15 reps | @10 | ||
| 4 | Shrug (Barbell) | 1 | 10–15 reps | @8 |
| 1 | 10–15 reps | @9 | ||
| 1 | 10–15 reps | @10 | ||
| Superset | ||||
| 5A | Chest Supported Row (Machine) | 1 | 10–15 reps | @8 |
| 1 | 10–15 reps | @9 | ||
| 1 | 10–15 reps | @10 | ||
| 5B | Kelso Shrug (Chest Supported) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @10 | ||
| 6 | Cable Oblique Twist | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @10 | ||
| 7 | Lat Pulldown | 1 | 10–15 reps | @8 |
| 1 | 10–15 reps | @9 | ||
| 1 | 10–15 reps | @10 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @9.5 | ||
| 2 | Leg Raise (Captain's Chair) | 1 | 10–15 reps | @8 |
| 1 | 10–15 reps | @9 | ||
| 1 | 10–15 reps | @10 | ||
| 3 | Lat Pulldown | 1 | 10–15 reps | @8 |
| 1 | 10–15 reps | @9 | ||
| 1 | 10–15 reps | @10 | ||
| 4 | Lateral Raise (Cable) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @10 | ||
| 5 | Bayesian Curl | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @10 | ||
| 6 | Cable Crunch | 1 | 10–12 reps | @8 |
| 1 | 10–12 reps | @9 | ||
| 1 | 10–12 reps | @10 | ||
| 7 | Wrist Curls | 1 | 10–15 reps | @8 |
| 1 | 10–15 reps | @9 | ||
| 1 | 10–15 reps | @10 | ||
| 8 | Wrist Extension (Dumbbell) | 1 | 15–20 reps | @8 |
| 1 | 15–20 reps | @9 | ||
| 1 | 15–20 reps | @10 | ||
| 9 | Hack Squat | 2 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @10 |
Common questions
Yes, 4-Day Push Legs Pull FB is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
4-Day Push Legs Pull FB is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
4-Day Push Legs Pull FB is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
