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BoostcampPNG

PPL - 4 day

by Matt Vaccarino
1 athletes joined

Program Description

Intermediate PPL 4 days a week, meant to do hard sets without unnecessary volume

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 23, 2024 02:24
  • Last Edited
    Sep 04, 2024 10:36
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 8.5
3
Skull Crusher (Barbell)
4
12 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Pull-Up (Bodyweight)
4
12 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Standing Calf Raise
4
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 8.5
3
Skull Crusher (Barbell)
4
12 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Pull-Up (Bodyweight)
4
12 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Standing Calf Raise
4
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 8.5
3
Skull Crusher (Barbell)
4
12 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Pull-Up (Bodyweight)
4
12 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Standing Calf Raise
4
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 8.5
3
Skull Crusher (Barbell)
4
12 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Pull-Up (Bodyweight)
4
12 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Standing Calf Raise
4
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8.5
2
Seated Row (Cable)
4
10 reps
RPE 8.5
3
Incline Curl (Dumbbell)
4
12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
12 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 8.5
3
Stiff Leg Deadlift
2
12 reps
RPE 8.5
4
Leg Curl
2
15 reps
RPE 8.5
5
Leg Extension
2
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Tricep Pushdown (Cable)
4
15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8.5
2
Seated Row (Cable)
4
10 reps
RPE 8.5
3
Incline Curl (Dumbbell)
4
12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
12 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 8.5
3
Stiff Leg Deadlift
2
12 reps
RPE 8.5
4
Leg Curl
2
15 reps
RPE 8.5
5
Leg Extension
2
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Tricep Pushdown (Cable)
4
15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8.5
2
Seated Row (Cable)
4
10 reps
RPE 8.5
3
Incline Curl (Dumbbell)
4
12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
12 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 8.5
3
Stiff Leg Deadlift
2
12 reps
RPE 8.5
4
Leg Curl
2
15 reps
RPE 8.5
5
Leg Extension
2
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Tricep Pushdown (Cable)
4
15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8.5
2
Seated Row (Cable)
4
10 reps
RPE 8.5
3
Incline Curl (Dumbbell)
4
12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
12 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 8.5
3
Stiff Leg Deadlift
2
12 reps
RPE 8.5
4
Leg Curl
2
15 reps
RPE 8.5
5
Leg Extension
2
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Tricep Pushdown (Cable)
4
15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Standing Calf Raise
4
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9
3
Skull Crusher (Barbell)
4
12 reps
RPE 9
4
Lateral Raise (Cable)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Pull-Up (Bodyweight)
4
12 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Standing Calf Raise
4
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 8.5
3
Skull Crusher (Barbell)
4
12 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Pull-Up (Bodyweight)
4
12 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Standing Calf Raise
4
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 8.5
3
Skull Crusher (Barbell)
4
12 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Pull-Up (Bodyweight)
4
12 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Standing Calf Raise
4
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 8.5
3
Skull Crusher (Barbell)
4
12 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Pull-Up (Bodyweight)
4
12 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Tricep Pushdown (Cable)
4
15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8.5
2
Seated Row (Cable)
4
10 reps
RPE 8.5
3
Incline Curl (Dumbbell)
4
12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
12 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 8.5
3
Stiff Leg Deadlift
2
12 reps
RPE 8.5
4
Leg Curl
2
15 reps
RPE 8.5
5
Leg Extension
2
20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Tricep Pushdown (Cable)
4
15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8.5
2
Seated Row (Cable)
4
10 reps
RPE 8.5
3
Incline Curl (Dumbbell)
4
12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
12 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 8.5
3
Stiff Leg Deadlift
2
12 reps
RPE 8.5
4
Leg Curl
2
15 reps
RPE 8.5
5
Leg Extension
2
20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Tricep Pushdown (Cable)
4
15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8.5
2
Seated Row (Cable)
4
10 reps
RPE 8.5
3
Incline Curl (Dumbbell)
4
12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
12 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 8.5
3
Stiff Leg Deadlift
2
12 reps
RPE 8.5
4
Leg Curl
2
15 reps
RPE 8.5
5
Leg Extension
2
20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Tricep Pushdown (Cable)
4
15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8.5
2
Seated Row (Cable)
4
10 reps
RPE 8.5
3
Incline Curl (Dumbbell)
4
12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
12 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 8.5
3
Stiff Leg Deadlift
2
12 reps
RPE 8.5
4
Leg Curl
2
15 reps
RPE 8.5
5
Leg Extension
2
20 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@8.5
2
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@8.5
3
Skull Crusher (Barbell)
4 Sets
12 Reps
@8.5
4
Lateral Raise (Cable)
4 Sets
15 Reps
@8.5
Day 2
1
Lat Pulldown
4 Sets
10 Reps
@8.5
2
Seated Row (Cable)
4 Sets
10 Reps
@8.5
3
Incline Curl (Dumbbell)
4 Sets
12 Reps
@8.5
4
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8.5
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
@8.5
2
Lying Leg Curl
3 Sets
12 Reps
@8.5
3
Leg Extension
3 Sets
15 Reps
@8.5
4
Standing Calf Raise
4 Sets
15 Reps
@8.5
Day 4
1
Bench Press (Dumbbell)
4 Sets
12 Reps
@8.5
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@8.5
3
Tricep Pushdown (Cable)
4 Sets
15 Reps
@8.5
4
Lateral Raise (Cable)
4 Sets
15 Reps
@8.5