4 Day Physique

by Shane Hutt

Program Description

4 day a week program that builds mastery in the 3 paths (calisthenics, bodybuilding, powerlifting)

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting, Muscle & Sculpting, Bodyweight Fitness, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 17, 2025 06:08
  • Last Edited
    Jun 18, 2025 11:26

Summary

Transform your physique in just 12 weeks with the 4 Day Physique program! This structured plan focuses on a balanced split of upper and lower body workouts, emphasizing both push and pull movements to build strength and muscle definition. Train four days a week with a mix of compound lifts and bodyweight exercises, ensuring comprehensive development of all major muscle groups. Whether you're looking to enhance your strength or sculpt your body, this program is designed to push your limits and achieve real results. Get ready to elevate your training and see the changes you've been working for!
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
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Progression
3
-
2A
Overhead Press (Barbell)
4
-
2B
Bench Press (Dumbbell)
4
-
3A
Bicep Curl (Dumbbell)
3
-
3B
Pull-Up (Weighted)
4
-
3C
Rear Delt Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Progression
3
-
2A
Overhead Press (Barbell)
4
-
2B
Bench Press (Dumbbell)
4
-
3A
Bicep Curl (Dumbbell)
3
-
3B
Pull-Up (Weighted)
4
-
3C
Rear Delt Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Progression
3
-
2A
Overhead Press (Barbell)
4
-
2B
Bench Press (Dumbbell)
4
-
3A
Bicep Curl (Dumbbell)
3
-
3B
Pull-Up (Weighted)
4
-
3C
Rear Delt Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Progression
3
-
2A
Overhead Press (Barbell)
4
-
2B
Bench Press (Dumbbell)
4
-
3A
Bicep Curl (Dumbbell)
3
-
3B
Pull-Up (Weighted)
4
-
3C
Rear Delt Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Progression
3
-
2A
Overhead Press (Barbell)
4
-
2B
Bench Press (Dumbbell)
4
-
3A
Bicep Curl (Dumbbell)
3
-
3B
Pull-Up (Weighted)
4
-
3C
Rear Delt Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Progression
3
-
2A
Overhead Press (Barbell)
4
-
2B
Bench Press (Dumbbell)
4
-
3A
Bicep Curl (Dumbbell)
3
-
3B
Pull-Up (Weighted)
4
-
3C
Rear Delt Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Progression
3
-
2A
Overhead Press (Barbell)
4
-
2B
Bench Press (Dumbbell)
4
-
3A
Bicep Curl (Dumbbell)
3
-
3B
Pull-Up (Weighted)
4
-
3C
Rear Delt Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Progression
3
-
2A
Overhead Press (Barbell)
4
-
2B
Bench Press (Dumbbell)
4
-
3A
Bicep Curl (Dumbbell)
3
-
3B
Pull-Up (Weighted)
4
-
3C
Rear Delt Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Progression
3
-
2A
Overhead Press (Barbell)
4
-
2B
Bench Press (Dumbbell)
4
-
3A
Bicep Curl (Dumbbell)
3
-
3B
Pull-Up (Weighted)
4
-
3C
Rear Delt Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Progression
3
-
2A
Overhead Press (Barbell)
4
-
2B
Bench Press (Dumbbell)
4
-
3A
Bicep Curl (Dumbbell)
3
-
3B
Pull-Up (Weighted)
4
-
3C
Rear Delt Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Progression
3
-
2A
Overhead Press (Barbell)
4
-
2B
Bench Press (Dumbbell)
4
-
3A
Bicep Curl (Dumbbell)
3
-
3B
Pull-Up (Weighted)
4
-
3C
Rear Delt Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Progression
3
-
2A
Overhead Press (Barbell)
4
-
2B
Bench Press (Dumbbell)
4
-
3A
Bicep Curl (Dumbbell)
3
-
3B
Pull-Up (Weighted)
4
-
3C
Rear Delt Fly (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Deadlift (Barbell)
4
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
-
4
Hamstring Curl
3
AMRAP
-
5
Front Lever
3
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Deadlift (Barbell)
4
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
-
4
Hamstring Curl
3
AMRAP
-
5
Front Lever
3
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Deadlift (Barbell)
4
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
-
4
Hamstring Curl
3
AMRAP
-
5
Front Lever
3
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Deadlift (Barbell)
4
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
-
4
Hamstring Curl
3
AMRAP
-
5
Front Lever
3
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Deadlift (Barbell)
4
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
-
4
Hamstring Curl
3
AMRAP
-
5
Front Lever
3
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Deadlift (Barbell)
4
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
-
4
Hamstring Curl
3
AMRAP
-
5
Front Lever
3
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Deadlift (Barbell)
4
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
-
4
Hamstring Curl
3
AMRAP
-
5
Front Lever
3
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Deadlift (Barbell)
4
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
-
4
Hamstring Curl
3
AMRAP
-
5
Front Lever
3
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Deadlift (Barbell)
4
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
-
4
Hamstring Curl
3
AMRAP
-
5
Front Lever
3
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Deadlift (Barbell)
4
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
-
4
Hamstring Curl
3
AMRAP
-
5
Front Lever
3
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Deadlift (Barbell)
4
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
-
4
Hamstring Curl
3
AMRAP
-
5
Front Lever
3
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Deadlift (Barbell)
4
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
-
4
Hamstring Curl
3
AMRAP
-
5
Front Lever
3
-
6
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
AMRAP
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
T-Bar Row
2
AMRAP
-
5
Dip (Weighted)
2
6-10 reps
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
AMRAP
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
T-Bar Row
2
AMRAP
-
5
Dip (Weighted)
2
6-10 reps
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
AMRAP
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
T-Bar Row
2
AMRAP
-
5
Dip (Weighted)
2
6-10 reps
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
AMRAP
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
T-Bar Row
2
AMRAP
-
5
Dip (Weighted)
2
6-10 reps
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
AMRAP
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
T-Bar Row
2
AMRAP
-
5
Dip (Weighted)
2
6-10 reps
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
AMRAP
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
T-Bar Row
2
AMRAP
-
5
Dip (Weighted)
2
6-10 reps
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
AMRAP
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
T-Bar Row
2
AMRAP
-
5
Dip (Weighted)
2
6-10 reps
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
AMRAP
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
T-Bar Row
2
AMRAP
-
5
Dip (Weighted)
2
6-10 reps
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
AMRAP
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
T-Bar Row
2
AMRAP
-
5
Dip (Weighted)
2
6-10 reps
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
AMRAP
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
T-Bar Row
2
AMRAP
-
5
Dip (Weighted)
2
6-10 reps
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
AMRAP
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
T-Bar Row
2
AMRAP
-
5
Dip (Weighted)
2
6-10 reps
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
AMRAP
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
T-Bar Row
2
AMRAP
-
5
Dip (Weighted)
2
6-10 reps
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Deadlift (Barbell)
4
5-8 reps
-
3A
Leg Extension
3
AMRAP
-
3B
Hip Adductor (Machine)
3
AMRAP
-
4
Oblique Crunch
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Deadlift (Barbell)
4
5-8 reps
-
3A
Leg Extension
3
AMRAP
-
3B
Hip Adductor (Machine)
3
AMRAP
-
4
Oblique Crunch
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Deadlift (Barbell)
4
5-8 reps
-
3A
Leg Extension
3
AMRAP
-
3B
Hip Adductor (Machine)
3
AMRAP
-
4
Oblique Crunch
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Deadlift (Barbell)
4
5-8 reps
-
3A
Leg Extension
3
AMRAP
-
3B
Hip Adductor (Machine)
3
AMRAP
-
4
Oblique Crunch
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Deadlift (Barbell)
4
5-8 reps
-
3A
Leg Extension
3
AMRAP
-
3B
Hip Adductor (Machine)
3
AMRAP
-
4
Oblique Crunch
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Deadlift (Barbell)
4
5-8 reps
-
3A
Leg Extension
3
AMRAP
-
3B
Hip Adductor (Machine)
3
AMRAP
-
4
Oblique Crunch
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Deadlift (Barbell)
4
5-8 reps
-
3A
Leg Extension
3
AMRAP
-
3B
Hip Adductor (Machine)
3
AMRAP
-
4
Oblique Crunch
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Deadlift (Barbell)
4
5-8 reps
-
3A
Leg Extension
3
AMRAP
-
3B
Hip Adductor (Machine)
3
AMRAP
-
4
Oblique Crunch
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Deadlift (Barbell)
4
5-8 reps
-
3A
Leg Extension
3
AMRAP
-
3B
Hip Adductor (Machine)
3
AMRAP
-
4
Oblique Crunch
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Deadlift (Barbell)
4
5-8 reps
-
3A
Leg Extension
3
AMRAP
-
3B
Hip Adductor (Machine)
3
AMRAP
-
4
Oblique Crunch
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Deadlift (Barbell)
4
5-8 reps
-
3A
Leg Extension
3
AMRAP
-
3B
Hip Adductor (Machine)
3
AMRAP
-
4
Oblique Crunch
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Deadlift (Barbell)
4
5-8 reps
-
3A
Leg Extension
3
AMRAP
-
3B
Hip Adductor (Machine)
3
AMRAP
-
4
Oblique Crunch
3
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Handstand Progression
3 Sets
-
2A
Overhead Press (Barbell)
4 Sets
-
2B
Bench Press (Dumbbell)
4 Sets
-
3A
Bicep Curl (Dumbbell)
3 Sets
-
3B
Pull-Up (Weighted)
4 Sets
-
3C
Rear Delt Fly (Dumbbell)
3 Sets
-
Day 2
1
Squat (Barbell)
4 Sets
6-10 Reps
-
2
Deadlift (Barbell)
4 Sets
6-10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
AMRAP
-
4
Hamstring Curl
3 Sets
AMRAP
-
5
Front Lever
3 Sets
-
6
Hanging Leg Raise
3 Sets
AMRAP
-
Day 3
1
Muscle Up
3 Sets
AMRAP
-
2
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
-
3
Chin-Up (Weighted)
3 Sets
6-10 Reps
-
4
T-Bar Row
2 Sets
AMRAP
-
5
Dip (Weighted)
2 Sets
6-10 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
AMRAP
-
Day 4
1
Squat (Barbell)
4 Sets
5-8 Reps
-
2
Deadlift (Barbell)
4 Sets
5-8 Reps
-
3A
Leg Extension
3 Sets
AMRAP
-
3B
Hip Adductor (Machine)
3 Sets
AMRAP
-
4
Oblique Crunch
3 Sets
AMRAP
-