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Default skin (4 Days)

by Kofi A.
1 athletes joined

Program Description

Friendly to all experience levels. Designed for beginners following the push pull format

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Apr 08, 2025 08:27
  • Last Edited
    Apr 10, 2025 09:51
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
6 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5B
Tricep Extension (Cable)
2
10 reps
RPE 10
6A
Lateral Raise (Cable)
4
8 reps
RPE 10
6B
Rear Delt Fly (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
6 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5B
Tricep Extension (Cable)
2
10 reps
RPE 10
6A
Lateral Raise (Cable)
4
8 reps
RPE 10
6B
Rear Delt Fly (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
6 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5B
Tricep Extension (Cable)
2
10 reps
RPE 10
6A
Lateral Raise (Cable)
4
8 reps
RPE 10
6B
Rear Delt Fly (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
6 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5B
Tricep Extension (Cable)
2
10 reps
RPE 10
6A
Lateral Raise (Cable)
4
8 reps
RPE 10
6B
Rear Delt Fly (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
12 reps
RPE 10
6
Bent Leg Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
12 reps
RPE 10
6
Bent Leg Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
12 reps
RPE 10
6
Bent Leg Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
12 reps
RPE 10
6
Bent Leg Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
6 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 10
5
Rear Delt Fly (Cable)
4
10 reps
RPE 9
6
Bicep Curl (Cable)
3
10 reps
RPE 10
7
Hammer Curl (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
6 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 10
5
Rear Delt Fly (Cable)
4
10 reps
RPE 9
6
Bicep Curl (Cable)
3
10 reps
RPE 10
7
Hammer Curl (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
6 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 10
5
Rear Delt Fly (Cable)
4
10 reps
RPE 9
6
Bicep Curl (Cable)
3
10 reps
RPE 10
7
Hammer Curl (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
6 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 10
5
Rear Delt Fly (Cable)
4
10 reps
RPE 9
6
Bicep Curl (Cable)
3
10 reps
RPE 10
7
Hammer Curl (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3A
Lateral Raise (Cable)
3
10 reps
RPE 10
3B
Rear Delt Fly (Cable)
3
10 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
4B
Tricep Extension (Cable)
2
10 reps
RPE 10
5
Bicep Curl (Cable)
2
10 reps
RPE 10
6A
Hammer Curl
2
10 reps
RPE 10
6B
Bent Leg Raise
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3A
Lateral Raise (Cable)
3
10 reps
RPE 10
3B
Rear Delt Fly (Cable)
3
10 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
4B
Tricep Extension (Cable)
2
10 reps
RPE 10
5
Bicep Curl (Cable)
2
10 reps
RPE 10
6A
Hammer Curl
2
10 reps
RPE 10
6B
Bent Leg Raise
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3A
Lateral Raise (Cable)
3
10 reps
RPE 10
3B
Rear Delt Fly (Cable)
3
10 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
4B
Tricep Extension (Cable)
2
10 reps
RPE 10
5
Bicep Curl (Cable)
2
10 reps
RPE 10
6A
Hammer Curl
2
10 reps
RPE 10
6B
Bent Leg Raise
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3A
Lateral Raise (Cable)
3
10 reps
RPE 10
3B
Rear Delt Fly (Cable)
3
10 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
4B
Tricep Extension (Cable)
2
10 reps
RPE 10
5
Bicep Curl (Cable)
2
10 reps
RPE 10
6A
Hammer Curl
2
10 reps
RPE 10
6B
Bent Leg Raise
2
10 reps
RPE 10
Week 1
1 / 4 Weeks
Day 2
1
Hack Squat
4 Sets
8 Reps
@10
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@10
3
Leg Extension
3 Sets
10 Reps
@10
4
Seated Hamstring Curl
3 Sets
10 Reps
@10
5
Abs Crunch (Bodyweight)
3 Sets
12 Reps
@10
6
Bent Leg Raise
3 Sets
12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8.5
2
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
@10
3
Incline Chest Press (Machine)
2 Sets
6 Reps
@10
4
Lat Pulldown
3 Sets
10 Reps
@10
5
Rear Delt Fly (Cable)
4 Sets
10 Reps
@9
6
Bicep Curl (Cable)
3 Sets
10 Reps
@10
7
Hammer Curl (Cable)
3 Sets
10 Reps
@10
Day 4
1
Hack Squat
4 Sets
8 Reps
@10
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@10
3A
Lateral Raise (Cable)
3 Sets
10 Reps
@10
3B
Rear Delt Fly (Cable)
3 Sets
10 Reps
@10
4A
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@9
4B
Tricep Extension (Cable)
2 Sets
10 Reps
@10
5
Bicep Curl (Cable)
2 Sets
10 Reps
@10
6A
Hammer Curl
2 Sets
10 Reps
@10
6B
Bent Leg Raise
2 Sets
10 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8.5
2
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
@10
3
Incline Chest Press (Machine)
2 Sets
6 Reps
@10
4
Lat Pulldown
3 Sets
10 Reps
@10
5A
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@9
5B
Tricep Extension (Cable)
2 Sets
10 Reps
@10
6A
Lateral Raise (Cable)
4 Sets
8 Reps
@10
6B
Rear Delt Fly (Cable)
2 Sets
10 Reps
@10