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BoostcampPNG

4 Day/Week - Heavy volume and circuit

by Nikhil A.
7 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
    Jun 18, 2025 08:36

Summary

Elevate your training with this 4-week program designed for serious lifters ready to embrace heavy volume and circuit training. Comprising four days each week, you'll tackle focused workouts targeting major muscle groups, including chest, triceps, legs, and forearms. Each session features a mix of compound and isolation exercises, ensuring you build strength and endurance while maximizing your time in the gym. 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
Push Up
3
10 reps
-
2
Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Incline Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
4
Chest Fly (Cable)
1
-
5
Dip (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Incline Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
4
Chest Fly (Cable)
1
-
5
Dip (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Incline Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
4
Chest Fly (Cable)
1
-
5
Dip (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Incline Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
4
Chest Fly (Cable)
1
-
5
Dip (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Prowler Push
3
-
4
Walking Lunge (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Reverse Wrist Curl (Barbell)
3
20 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
8
Wrist Curls
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Prowler Push
3
-
4
Walking Lunge (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Reverse Wrist Curl (Barbell)
3
20 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
8
Wrist Curls
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Prowler Push
3
-
4
Walking Lunge (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Reverse Wrist Curl (Barbell)
3
20 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
8
Wrist Curls
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Prowler Push
3
-
4
Walking Lunge (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Reverse Wrist Curl (Barbell)
3
20 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
8
Wrist Curls
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Wide Grip Lat Pulldown
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Seated Row (Cable)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
4
Underhand Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Good Morning
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Chin-Up (Bodyweight)
3
10 reps
-
8
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Wide Grip Lat Pulldown
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Seated Row (Cable)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
4
Underhand Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Good Morning
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Chin-Up (Bodyweight)
3
10 reps
-
8
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Wide Grip Lat Pulldown
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Seated Row (Cable)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
4
Underhand Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Good Morning
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Chin-Up (Bodyweight)
3
10 reps
-
8
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Wide Grip Lat Pulldown
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Seated Row (Cable)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
4
Underhand Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Good Morning
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Chin-Up (Bodyweight)
3
10 reps
-
8
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
15 reps
-
2
Pull-Up (Bodyweight)
1
15 reps
-
3
Burpee
1
15 reps
-
4
Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Med Ball Slam
1
15 reps
-
8
Lateral Med Ball Throw
1
15 reps
-
9
Chin-Up (Bodyweight)
1
15 reps
-
10
Pistol Squat
1
15 reps
-
11
Box Jump
1
15 reps
-
12
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
13
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
14
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
15 reps
-
2
Pull-Up (Bodyweight)
1
15 reps
-
3
Burpee
1
15 reps
-
4
Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Med Ball Slam
1
15 reps
-
8
Lateral Med Ball Throw
1
15 reps
-
9
Chin-Up (Bodyweight)
1
15 reps
-
10
Pistol Squat
1
15 reps
-
11
Box Jump
1
15 reps
-
12
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
13
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
14
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
15 reps
-
2
Pull-Up (Bodyweight)
1
15 reps
-
3
Burpee
1
15 reps
-
4
Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Med Ball Slam
1
15 reps
-
8
Lateral Med Ball Throw
1
15 reps
-
9
Chin-Up (Bodyweight)
1
15 reps
-
10
Pistol Squat
1
15 reps
-
11
Box Jump
1
15 reps
-
12
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
13
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
14
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
15 reps
-
2
Pull-Up (Bodyweight)
1
15 reps
-
3
Burpee
1
15 reps
-
4
Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Med Ball Slam
1
15 reps
-
8
Lateral Med Ball Throw
1
15 reps
-
9
Chin-Up (Bodyweight)
1
15 reps
-
10
Pistol Squat
1
15 reps
-
11
Box Jump
1
15 reps
-
12
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
13
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
14
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
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
-
-
-