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Bb

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Program Description

Bb

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 24, 2025 12:51
  • Last Edited
    Jun 18, 2025 09:56

Summary

Unleash your strength with this comprehensive 4-week workout program designed for serious lifters. Committed to five days a week, you'll tackle targeted muscle groups each session, focusing on compound and isolation exercises to build muscle and enhance endurance. With a full gym setup, expect to engage in classic movements like the barbell bench press and deadlift, ensuring a balanced approach to upper and lower body training. Get ready to push your limits and see real results!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
60%
2
Incline Bench Press (Barbell)
3
8-12 reps
60%
3
Dip (Bodyweight)
2
1
8-12 reps
8-1212 reps
100%
100%
4
Chest Fly (Machine)
3
12-15 reps
50%
5
Cable Crossover
3
15-20 reps
50%
6
Lying Tricep Extension (Barbell)
3
8-12 reps
50%
7
Tricep Rope Push Down (Cable)
3
8-12 reps
50%
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
60%
2
Incline Bench Press (Barbell)
3
8-12 reps
60%
3
Dip (Bodyweight)
2
1
8-12 reps
8-1212 reps
100%
100%
4
Chest Fly (Machine)
3
12-15 reps
50%
5
Cable Crossover
3
15-20 reps
50%
6
Lying Tricep Extension (Barbell)
3
8-12 reps
50%
7
Tricep Rope Push Down (Cable)
3
8-12 reps
50%
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
60%
2
Incline Bench Press (Barbell)
3
8-12 reps
60%
3
Dip (Bodyweight)
2
1
8-12 reps
8-1212 reps
100%
100%
4
Chest Fly (Machine)
3
12-15 reps
50%
5
Cable Crossover
3
15-20 reps
50%
6
Lying Tricep Extension (Barbell)
3
8-12 reps
50%
7
Tricep Rope Push Down (Cable)
3
8-12 reps
50%
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
60%
2
Incline Bench Press (Barbell)
3
8-12 reps
60%
3
Dip (Bodyweight)
2
1
8-12 reps
8-1212 reps
100%
100%
4
Chest Fly (Machine)
3
12-15 reps
50%
5
Cable Crossover
3
15-20 reps
50%
6
Lying Tricep Extension (Barbell)
3
8-12 reps
50%
7
Tricep Rope Push Down (Cable)
3
8-12 reps
50%
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
70%
2
Chin-Up (Bodyweight)
3
8-12 reps
100%
3
Barbell Row
3
8-12 reps
60%
4
Dumbbell Row
3
8-12 reps
50%
5
Lat Pulldown
3
10-12 reps
50%
6
Seated Row (Cable)
3
10-12 reps
60%
7
Bicep Curl (Barbell)
3
8-12 reps
70%
8
Hammer Curl
3
10-12 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
70%
2
Chin-Up (Bodyweight)
3
8-12 reps
100%
3
Barbell Row
3
8-12 reps
60%
4
Dumbbell Row
3
8-12 reps
50%
5
Lat Pulldown
3
10-12 reps
50%
6
Seated Row (Cable)
3
10-12 reps
60%
7
Bicep Curl (Barbell)
3
8-12 reps
70%
8
Hammer Curl
3
10-12 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
70%
2
Chin-Up (Bodyweight)
3
8-12 reps
100%
3
Barbell Row
3
8-12 reps
60%
4
Dumbbell Row
3
8-12 reps
50%
5
Lat Pulldown
3
10-12 reps
50%
6
Seated Row (Cable)
3
10-12 reps
60%
7
Bicep Curl (Barbell)
3
8-12 reps
70%
8
Hammer Curl
3
10-12 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
70%
2
Chin-Up (Bodyweight)
3
8-12 reps
100%
3
Barbell Row
3
8-12 reps
60%
4
Dumbbell Row
3
8-12 reps
50%
5
Lat Pulldown
3
10-12 reps
50%
6
Seated Row (Cable)
3
10-12 reps
60%
7
Bicep Curl (Barbell)
3
8-12 reps
70%
8
Hammer Curl
3
10-12 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
60%
2
Leg Press
3
10-12 reps
50%
3
Romanian Deadlift (Barbell)
3
8-12 reps
50%
4
Leg Extension
3
12-15 reps
60%
5
Lying Leg Curl
3
12-15 reps
50%
6
Calf Raise (Machine)
3
15-20 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
60%
2
Leg Press
3
10-12 reps
50%
3
Romanian Deadlift (Barbell)
3
8-12 reps
50%
4
Leg Extension
3
12-15 reps
60%
5
Lying Leg Curl
3
12-15 reps
50%
6
Calf Raise (Machine)
3
15-20 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
60%
2
Leg Press
3
10-12 reps
50%
3
Romanian Deadlift (Barbell)
3
8-12 reps
50%
4
Leg Extension
3
12-15 reps
60%
5
Lying Leg Curl
3
12-15 reps
50%
6
Calf Raise (Machine)
3
15-20 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
60%
2
Leg Press
3
10-12 reps
50%
3
Romanian Deadlift (Barbell)
3
8-12 reps
50%
4
Leg Extension
3
12-15 reps
60%
5
Lying Leg Curl
3
12-15 reps
50%
6
Calf Raise (Machine)
3
15-20 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6-10 reps
50%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
50%
3
Lateral Raise (Dumbbell)
3
12-15 reps
50%
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
50%
5
Shrug (Barbell)
3
10-12 reps
60%
6
Hanging Leg Raise
3
15-20 reps
100%
7
Cable Crunch
3
12-15 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6-10 reps
50%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
50%
3
Lateral Raise (Dumbbell)
3
12-15 reps
50%
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
50%
5
Shrug (Barbell)
3
10-12 reps
60%
6
Hanging Leg Raise
3
15-20 reps
100%
7
Cable Crunch
3
12-15 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6-10 reps
50%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
50%
3
Lateral Raise (Dumbbell)
3
12-15 reps
50%
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
50%
5
Shrug (Barbell)
3
10-12 reps
60%
6
Hanging Leg Raise
3
15-20 reps
100%
7
Cable Crunch
3
12-15 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6-10 reps
50%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
50%
3
Lateral Raise (Dumbbell)
3
12-15 reps
50%
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
50%
5
Shrug (Barbell)
3
10-12 reps
60%
6
Hanging Leg Raise
3
15-20 reps
100%
7
Cable Crunch
3
12-15 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
60%
2
Chest Fly (Dumbbell)
3
12-15 reps
50%
3
Zercher Squat (Barbell)
3
8-12 reps
70%
4
Lunge (Dumbbell)
3
10-12 reps
50%
5
Lying Leg Curl
3
12-15 reps
50%
6
Standing Calf Raise
3
15-20 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
60%
2
Chest Fly (Dumbbell)
3
12-15 reps
50%
3
Zercher Squat (Barbell)
3
8-12 reps
70%
4
Lunge (Dumbbell)
3
10-12 reps
50%
5
Lying Leg Curl
3
12-15 reps
50%
6
Standing Calf Raise
3
15-20 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
60%
2
Chest Fly (Dumbbell)
3
12-15 reps
50%
3
Zercher Squat (Barbell)
3
8-12 reps
70%
4
Lunge (Dumbbell)
3
10-12 reps
50%
5
Lying Leg Curl
3
12-15 reps
50%
6
Standing Calf Raise
3
15-20 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
60%
2
Chest Fly (Dumbbell)
3
12-15 reps
50%
3
Zercher Squat (Barbell)
3
8-12 reps
70%
4
Lunge (Dumbbell)
3
10-12 reps
50%
5
Lying Leg Curl
3
12-15 reps
50%
6
Standing Calf Raise
3
15-20 reps
50%
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-10 Reps
60%
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
60%
3
Dip (Bodyweight)
2 Sets
1 Set
8-12 Reps
8-1212 Reps
100%
100%
4
Chest Fly (Machine)
3 Sets
12-15 Reps
50%
5
Cable Crossover
3 Sets
15-20 Reps
50%
6
Lying Tricep Extension (Barbell)
3 Sets
8-12 Reps
50%
7
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
50%
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
50%
Day 2
1
Deadlift (Barbell)
3 Sets
6-10 Reps
70%
2
Chin-Up (Bodyweight)
3 Sets
8-12 Reps
100%
3
Barbell Row
3 Sets
8-12 Reps
60%
4
Dumbbell Row
3 Sets
8-12 Reps
50%
5
Lat Pulldown
3 Sets
10-12 Reps
50%
6
Seated Row (Cable)
3 Sets
10-12 Reps
60%
7
Bicep Curl (Barbell)
3 Sets
8-12 Reps
70%
8
Hammer Curl
3 Sets
10-12 Reps
60%
Day 3
1
Squat (Barbell)
4 Sets
6-10 Reps
60%
2
Leg Press
3 Sets
10-12 Reps
50%
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
50%
4
Leg Extension
3 Sets
12-15 Reps
60%
5
Lying Leg Curl
3 Sets
12-15 Reps
50%
6
Calf Raise (Machine)
3 Sets
15-20 Reps
50%
Day 4
1
Military Press (Barbell)
4 Sets
6-10 Reps
50%
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
50%
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
50%
4
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
50%
5
Shrug (Barbell)
3 Sets
10-12 Reps
60%
6
Hanging Leg Raise
3 Sets
15-20 Reps
100%
7
Cable Crunch
3 Sets
12-15 Reps
70%
Day 5
1
Incline Bench Press (Barbell)
4 Sets
6-10 Reps
60%
2
Chest Fly (Dumbbell)
3 Sets
12-15 Reps
50%
3
Zercher Squat (Barbell)
3 Sets
8-12 Reps
70%
4
Lunge (Dumbbell)
3 Sets
10-12 Reps
50%
5
Lying Leg Curl
3 Sets
12-15 Reps
50%
6
Standing Calf Raise
3 Sets
15-20 Reps
50%