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4 Day/Week - Heavy volume and circuit
by Nikhil A.
5 athletes joined
Program Description
Muscle Gain and Cardio
Program Overview
Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
70 minutes
Created
May 20, 2024 10:25
Last Edited
Jul 02, 2024 03:48
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Week 1
1 / 4 Weeks
Day 1
1
Push Up
3 Sets
10 Reps
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
4
Chest Fly (Cable)
1 Set
5
Dip (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
3
Prowler Push
3 Sets
4
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
5
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6
Reverse Wrist Curl (Barbell)
3 Sets
20 Reps
7
Reverse Wrist Curl (Dumbbell)
3 Sets
20 Reps
8
Wrist Curls
3 Sets
20 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
3
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
4
Underhand Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Good Morning
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Chin-Up (Bodyweight)
3 Sets
10 Reps
8
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
9
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
10
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
Day 4
1
Push Up
1 Set
15 Reps
2
Pull-Up (Bodyweight)
1 Set
15 Reps
3
Burpee
1 Set
15 Reps
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Med Ball Slam
1 Set
15 Reps
8
Lateral Med Ball Throw
1 Set
15 Reps
9
Chin-Up (Bodyweight)
1 Set
15 Reps
10
Pistol Squat
1 Set
15 Reps
11
Box Jump
1 Set
15 Reps
12
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
13
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
14
Standing Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
Day 1
1
Push Up
3 Sets
10 Reps
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
4
Chest Fly (Cable)
1 Set
5
Dip (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
3
Prowler Push
3 Sets
4
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
5
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6
Reverse Wrist Curl (Barbell)
3 Sets
20 Reps
7
Reverse Wrist Curl (Dumbbell)
3 Sets
20 Reps
8
Wrist Curls
3 Sets
20 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
3
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
4
Underhand Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Good Morning
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Chin-Up (Bodyweight)
3 Sets
10 Reps
8
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
9
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
10
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
Day 4
1
Push Up
1 Set
15 Reps
2
Pull-Up (Bodyweight)
1 Set
15 Reps
3
Burpee
1 Set
15 Reps
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Med Ball Slam
1 Set
15 Reps
8
Lateral Med Ball Throw
1 Set
15 Reps
9
Chin-Up (Bodyweight)
1 Set
15 Reps
10
Pistol Squat
1 Set
15 Reps
11
Box Jump
1 Set
15 Reps
12
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
13
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
14
Standing Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
Day 1
1
Push Up
3 Sets
10 Reps
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
4
Chest Fly (Cable)
1 Set
5
Dip (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
3
Prowler Push
3 Sets
4
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
5
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6
Reverse Wrist Curl (Barbell)
3 Sets
20 Reps
7
Reverse Wrist Curl (Dumbbell)
3 Sets
20 Reps
8
Wrist Curls
3 Sets
20 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
3
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
4
Underhand Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Good Morning
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Chin-Up (Bodyweight)
3 Sets
10 Reps
8
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
9
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
10
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
Day 4
1
Push Up
1 Set
15 Reps
2
Pull-Up (Bodyweight)
1 Set
15 Reps
3
Burpee
1 Set
15 Reps
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Med Ball Slam
1 Set
15 Reps
8
Lateral Med Ball Throw
1 Set
15 Reps
9
Chin-Up (Bodyweight)
1 Set
15 Reps
10
Pistol Squat
1 Set
15 Reps
11
Box Jump
1 Set
15 Reps
12
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
13
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
14
Standing Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
Day 1
1
Push Up
3 Sets
10 Reps
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
4
Chest Fly (Cable)
1 Set
5
Dip (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
3
Prowler Push
3 Sets
4
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
5
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6
Reverse Wrist Curl (Barbell)
3 Sets
20 Reps
7
Reverse Wrist Curl (Dumbbell)
3 Sets
20 Reps
8
Wrist Curls
3 Sets
20 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
3
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
4
Underhand Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Good Morning
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Chin-Up (Bodyweight)
3 Sets
10 Reps
8
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
9
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
10
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
Day 4
1
Push Up
1 Set
15 Reps
2
Pull-Up (Bodyweight)
1 Set
15 Reps
3
Burpee
1 Set
15 Reps
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Med Ball Slam
1 Set
15 Reps
8
Lateral Med Ball Throw
1 Set
15 Reps
9
Chin-Up (Bodyweight)
1 Set
15 Reps
10
Pistol Squat
1 Set
15 Reps
11
Box Jump
1 Set
15 Reps
12
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
13
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
14
Standing Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps