4 day workout program | Workout Programs | Boostcamp App |

4 day workout program

by Eddie

1 athletes joined

Program Description

Size and strength quick

Program Overview

Level

Intermediate, Advanced

Goal

Powerlifting, Powerbuilding

Equipment

Garage Gym

Program Length

3 weeks

Time Per Workout

120 minutes

Created

Feb 05, 2024 08:16

Last Edited

May 08, 2024 02:27

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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