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BoostcampPNG

4 day workout program

by Eddie
1 athletes joined

Program Description

Size and strength quick

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Strength, Muscle
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 05, 2024 08:16
  • Last Edited
    Mar 14, 2026 03:17

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.2%
Quadriceps
9.6%
Biceps
9%
Upper Back
8.8%
Front Delts
8.6%
Hamstrings
8.2%
Chest
8.1%
Middle Delts
7.6%
Lats
6.5%
Glutes
6.4%
Forearms
4.4%
Rear Delts
3.5%
Lower Back
3.1%
Abs
2.3%
Calves
2.1%
Adductors
1.2%
Abductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
5
5 reps
75%
3
Leg Press
3
10-15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
5
Lat Pulldown
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Bench Press (Barbell)
3
5 reps
80%
3
Leg Press
3
10-15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
5
Lat Pulldown
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
5
3 reps
85%
3
Leg Press
3
10-15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
5
Lat Pulldown
4
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
10-15 reps
RPE 8
2
Lateral Raise (Dumbbell)
5
10-15 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
5
Face Pull
5
10-15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Wrist Curls
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
10-15 reps
RPE 8
2
Lateral Raise (Dumbbell)
5
10-15 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
5
Face Pull
5
10-15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Wrist Curls
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
10-15 reps
RPE 8
2
Lateral Raise (Dumbbell)
5
10-15 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
5
Face Pull
5
10-15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Wrist Curls
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 9
4
Hamstring Curl
3
10-15 reps
RPE 9
5
Seated Calf Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 9
4
Hamstring Curl
3
10-15 reps
RPE 9
5
Seated Calf Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 9
4
Hamstring Curl
3
10-15 reps
RPE 9
5
Seated Calf Raise
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
3
8 reps
RPE 9
4
Dumbbell Row
3
6-8 reps
RPE 9
5
Chest Fly (Cable)
3
10-15 reps
RPE 9
6
Hammer Curl
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
3
8 reps
RPE 9
4
Dumbbell Row
3
6-8 reps
RPE 9
5
Chest Fly (Cable)
3
10-15 reps
RPE 9
6
Hammer Curl
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
3
8 reps
RPE 9
4
Dumbbell Row
3
6-8 reps
RPE 9
5
Chest Fly (Cable)
3
10-15 reps
RPE 9
6
Hammer Curl
3
10-15 reps
RPE 9
Week 1
1 / 3 Weeks
Day 2
1
Skull Crusher
3 Sets
10-15 Reps
@8
2
Lateral Raise (Dumbbell)
5 Sets
10-15 Reps
@8
3
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@8
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
5
Face Pull
5 Sets
10-15 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
7
Wrist Curls
4 Sets
AMRAP
@10
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@8
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Hamstring Curl
3 Sets
10-15 Reps
@9
5
Seated Calf Raise
3 Sets
AMRAP
@9
Day 1
1
Deadlift (Barbell)
3 Sets
5 Reps
75%
2
Bench Press (Barbell)
5 Sets
5 Reps
75%
3
Leg Press
3 Sets
10-15 Reps
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
@9
5
Lat Pulldown
4 Sets
10-15 Reps
@9
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
3
Overhead Press (Barbell)
3 Sets
8 Reps
@9
4
Dumbbell Row
3 Sets
6-8 Reps
@9
5
Chest Fly (Cable)
3 Sets
10-15 Reps
@9
6
Hammer Curl
3 Sets
10-15 Reps
@9