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BoostcampPNG

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
    Jan 21, 2025 02:01
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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
-