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Fede Home Intensity 4dw

by Fede G.

Program Description

**Fede Home Intensity 4dw** is an 8-week program designed for those looking to elevate their home workouts with a focus on intensity and strength. With 32 training days packed into this program, you'll engage in a variety of compound and isolation exercises, including barbell squats, deadlifts, and bench presses, to build muscle and enhance endurance. Each week progressively challenges your limits, ensuring you stay motivated and on track to achieve your fitness goals. Get ready to transform your physique and boost your performance with this structured and dynamic training plan!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 05, 2025 02:10
  • Last Edited
    Oct 05, 2025 03:00

Summary

Unleash your potential with the Fede Home Intensity 4dw program, an 8-week journey designed for those ready to elevate their training. Committing just 4 days a week, you'll engage in a dynamic mix of barbell and dumbbell exercises, including squats, deadlifts, and bench presses, all tailored to build strength and muscle endurance. This program is perfect for anyone looking to maximize their results from the comfort of their garage gym. Get ready to push your limits and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.1%
Front Delts
9.4%
Triceps
9.1%
Quadriceps
9.1%
Biceps
9.1%
Chest
8.3%
Lats
8.3%
Glutes
8%
Hamstrings
6.9%
Middle Delts
6.9%
Abs
6.2%
Adductors
2.5%
Rear Delts
2.5%
Lower Back
2.2%
Forearms
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Barbell Row
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Hanging Knee Raise
1
1
AMRAP
AMRAP
RPE 8
RPE 8.5
7
Chest Fly (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Barbell Row
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Hanging Knee Raise
1
1
AMRAP
AMRAP
RPE 8
RPE 8.5
7
Chest Fly (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Barbell Row
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Hanging Knee Raise
1
1
AMRAP
AMRAP
RPE 8
RPE 8.5
7
Chest Fly (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Barbell Row
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Hanging Knee Raise
1
1
AMRAP
AMRAP
RPE 8
RPE 8.5
7
Chest Fly (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Barbell Row
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Hanging Knee Raise
1
1
AMRAP
AMRAP
RPE 8
RPE 8.5
7
Chest Fly (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Barbell Row
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Hanging Knee Raise
1
1
AMRAP
AMRAP
RPE 8
RPE 8.5
7
Chest Fly (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Barbell Row
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Hanging Knee Raise
1
1
AMRAP
AMRAP
RPE 8
RPE 8.5
7
Chest Fly (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Barbell Row
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Hanging Knee Raise
1
1
AMRAP
AMRAP
RPE 8
RPE 8.5
7
Chest Fly (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
6-12 reps
RPE 9
3
Lunge (Barbell)
2
6-10 reps
RPE 9
4
Military Press (Barbell)
2
8-10 reps
RPE 9
5
Abs Crunch (Weighted)
2
AMRAP
RPE 8
6
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9
7
Hammer Curl
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
6-12 reps
RPE 9
3
Lunge (Barbell)
2
6-10 reps
RPE 9
4
Military Press (Barbell)
2
8-10 reps
RPE 9
5
Abs Crunch (Weighted)
2
AMRAP
RPE 8
6
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9
7
Hammer Curl
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
6-12 reps
RPE 9
3
Lunge (Barbell)
2
6-10 reps
RPE 9
4
Military Press (Barbell)
2
8-10 reps
RPE 9
5
Abs Crunch (Weighted)
2
AMRAP
RPE 8
6
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9
7
Hammer Curl
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
6-12 reps
RPE 9
3
Lunge (Barbell)
2
6-10 reps
RPE 9
4
Military Press (Barbell)
2
8-10 reps
RPE 9
5
Abs Crunch (Weighted)
2
AMRAP
RPE 8
6
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9
7
Hammer Curl
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
6-12 reps
RPE 9
3
Lunge (Barbell)
2
6-10 reps
RPE 9
4
Military Press (Barbell)
2
8-10 reps
RPE 9
5
Abs Crunch (Weighted)
2
AMRAP
RPE 8
6
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9
7
Hammer Curl
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
6-12 reps
RPE 9
3
Lunge (Barbell)
2
6-10 reps
RPE 9
4
Military Press (Barbell)
2
8-10 reps
RPE 9
5
Abs Crunch (Weighted)
2
AMRAP
RPE 8
6
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9
7
Hammer Curl
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
6-12 reps
RPE 9
3
Lunge (Barbell)
2
6-10 reps
RPE 9
4
Military Press (Barbell)
2
8-10 reps
RPE 9
5
Abs Crunch (Weighted)
2
AMRAP
RPE 8
6
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9
7
Hammer Curl
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
6-12 reps
RPE 9
3
Lunge (Barbell)
2
6-10 reps
RPE 9
4
Military Press (Barbell)
2
8-10 reps
RPE 9
5
Abs Crunch (Weighted)
2
AMRAP
RPE 8
6
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9
7
Hammer Curl
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Squat (Paused)
2
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
Chin-Up (Weighted)
2
6-10 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
6
Skull Crusher
2
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Squat (Paused)
2
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
Chin-Up (Weighted)
2
6-10 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
6
Skull Crusher
2
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Squat (Paused)
2
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
Chin-Up (Weighted)
2
6-10 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
6
Skull Crusher
2
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Squat (Paused)
2
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
Chin-Up (Weighted)
2
6-10 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
6
Skull Crusher
2
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Squat (Paused)
2
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
Chin-Up (Weighted)
2
6-10 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
6
Skull Crusher
2
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Squat (Paused)
2
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
Chin-Up (Weighted)
2
6-10 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
6
Skull Crusher
2
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Squat (Paused)
2
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
Chin-Up (Weighted)
2
6-10 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
6
Skull Crusher
2
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Squat (Paused)
2
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
Chin-Up (Weighted)
2
6-10 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
6
Skull Crusher
2
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Barbell Row
2
8-12 reps
RPE 9
3
Dip (Weighted)
2
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9
6
Jump Squat
2
AMRAP
RPE 9
7
Concentration Curl
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Barbell Row
2
8-12 reps
RPE 9
3
Dip (Weighted)
2
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9
6
Jump Squat
2
AMRAP
RPE 9
7
Concentration Curl
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Barbell Row
2
8-12 reps
RPE 9
3
Dip (Weighted)
2
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9
6
Jump Squat
2
AMRAP
RPE 9
7
Concentration Curl
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Barbell Row
2
8-12 reps
RPE 9
3
Dip (Weighted)
2
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9
6
Jump Squat
2
AMRAP
RPE 9
7
Concentration Curl
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Barbell Row
2
8-12 reps
RPE 9
3
Dip (Weighted)
2
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9
6
Jump Squat
2
AMRAP
RPE 9
7
Concentration Curl
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Barbell Row
2
8-12 reps
RPE 9
3
Dip (Weighted)
2
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9
6
Jump Squat
2
AMRAP
RPE 9
7
Concentration Curl
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Barbell Row
2
8-12 reps
RPE 9
3
Dip (Weighted)
2
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9
6
Jump Squat
2
AMRAP
RPE 9
7
Concentration Curl
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Barbell Row
2
8-12 reps
RPE 9
3
Dip (Weighted)
2
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9
6
Jump Squat
2
AMRAP
RPE 9
7
Concentration Curl
2
8-12 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
2 Sets
6-10 Reps
@9
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@9
3
Barbell Row
2 Sets
8-12 Reps
@9
4
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@9
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@9
6
Hanging Knee Raise
1 Set
1 Set
AMRAP
AMRAP
@8
@8.5
7
Chest Fly (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8.5
@9
Day 2
1
Deadlift (Barbell)
2 Sets
4-8 Reps
@9
2
Pull-Up (Weighted)
2 Sets
6-12 Reps
@9
3
Lunge (Barbell)
2 Sets
6-10 Reps
@9
4
Military Press (Barbell)
2 Sets
8-10 Reps
@9
5
Abs Crunch (Weighted)
2 Sets
AMRAP
@8
6
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@9
7
Hammer Curl
2 Sets
10-15 Reps
@9
Day 3
1
Bench Press (Barbell)
2 Sets
6-8 Reps
@9
2
Squat (Paused)
2 Sets
8-12 Reps
@9
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@9
4
Chin-Up (Weighted)
2 Sets
6-10 Reps
@9
5
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@9
6
Skull Crusher
2 Sets
10-15 Reps
@9
7
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@9
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@9
2
Barbell Row
2 Sets
8-12 Reps
@9
3
Dip (Weighted)
2 Sets
8-12 Reps
@9
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
@9
5
Rear Delt Fly (Dumbbell)
2 Sets
8-12 Reps
@9
6
Jump Squat
2 Sets
AMRAP
@9
7
Concentration Curl
2 Sets
8-12 Reps
@9