Program Description
Personal use
Program Overview
- LevelBeginner
- GoalAthletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 29, 2024 07:30
- Last EditedJun 18, 2025 09:42
Summary
Unleash your potential with the **4 Horseman** program, a comprehensive 12-week training plan designed to challenge you every day of the week. This full-gym regimen combines strength training with cardio, featuring a mix of supersets and targeted exercises to sculpt your physique and boost your endurance. Expect to engage multiple muscle groups, from upper body to core, while building functional strength and improving overall fitness. Get ready to push your limits and achieve remarkable results!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Dip (Assisted)
4
-
1B
Chest Supported Row (Machine)
4
-
2
Bicep Curl (Barbell)
4
-
3
Leg Raise (Captain's Chair)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
4
-
1B
Chest Supported Row (Machine)
4
-
2
Bicep Curl (Barbell)
4
-
3
Leg Raise (Captain's Chair)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
4
-
1B
Chest Supported Row (Machine)
4
-
2
Bicep Curl (Barbell)
4
-
3
Leg Raise (Captain's Chair)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
4
-
1B
Chest Supported Row (Machine)
4
-
2
Bicep Curl (Barbell)
4
-
3
Leg Raise (Captain's Chair)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
4
-
1B
Chest Supported Row (Machine)
4
-
2
Bicep Curl (Barbell)
4
-
3
Leg Raise (Captain's Chair)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
4
-
1B
Chest Supported Row (Machine)
4
-
2
Bicep Curl (Barbell)
4
-
3
Leg Raise (Captain's Chair)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
4
-
1B
Chest Supported Row (Machine)
4
-
2
Bicep Curl (Barbell)
4
-
3
Leg Raise (Captain's Chair)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
4
-
1B
Chest Supported Row (Machine)
4
-
2
Bicep Curl (Barbell)
4
-
3
Leg Raise (Captain's Chair)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
4
-
1B
Chest Supported Row (Machine)
4
-
2
Bicep Curl (Barbell)
4
-
3
Leg Raise (Captain's Chair)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
4
-
1B
Chest Supported Row (Machine)
4
-
2
Bicep Curl (Barbell)
4
-
3
Leg Raise (Captain's Chair)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
4
-
1B
Chest Supported Row (Machine)
4
-
2
Bicep Curl (Barbell)
4
-
3
Leg Raise (Captain's Chair)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
4
-
1B
Chest Supported Row (Machine)
4
-
2
Bicep Curl (Barbell)
4
-
3
Leg Raise (Captain's Chair)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Seated Calf Raise
4
-
3
Standing Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Seated Calf Raise
4
-
3
Standing Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Seated Calf Raise
4
-
3
Standing Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Seated Calf Raise
4
-
3
Standing Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Seated Calf Raise
4
-
3
Standing Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Seated Calf Raise
4
-
3
Standing Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Seated Calf Raise
4
-
3
Standing Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Seated Calf Raise
4
-
3
Standing Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Seated Calf Raise
4
-
3
Standing Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Seated Calf Raise
4
-
3
Standing Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Seated Calf Raise
4
-
3
Standing Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Seated Calf Raise
4
-
3
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Decline Crunch
4
-
3
Shrug (Dumbbell)
4
-
4
Leg Press (45 Degrees)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Decline Crunch
4
-
3
Shrug (Dumbbell)
4
-
4
Leg Press (45 Degrees)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Decline Crunch
4
-
3
Shrug (Dumbbell)
4
-
4
Leg Press (45 Degrees)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Decline Crunch
4
-
3
Shrug (Dumbbell)
4
-
4
Leg Press (45 Degrees)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Decline Crunch
4
-
3
Shrug (Dumbbell)
4
-
4
Leg Press (45 Degrees)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Decline Crunch
4
-
3
Shrug (Dumbbell)
4
-
4
Leg Press (45 Degrees)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Decline Crunch
4
-
3
Shrug (Dumbbell)
4
-
4
Leg Press (45 Degrees)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Decline Crunch
4
-
3
Shrug (Dumbbell)
4
-
4
Leg Press (45 Degrees)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Decline Crunch
4
-
3
Shrug (Dumbbell)
4
-
4
Leg Press (45 Degrees)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Decline Crunch
4
-
3
Shrug (Dumbbell)
4
-
4
Leg Press (45 Degrees)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Decline Crunch
4
-
3
Shrug (Dumbbell)
4
-
4
Leg Press (45 Degrees)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Decline Crunch
4
-
3
Shrug (Dumbbell)
4
-
4
Leg Press (45 Degrees)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Lateral Raise (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Lateral Raise (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Lateral Raise (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Lateral Raise (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Lateral Raise (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Lateral Raise (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Lateral Raise (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Lateral Raise (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Lateral Raise (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Lateral Raise (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Lateral Raise (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Lateral Raise (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Woodcutter
4
-
4
Decline Skull Crusher
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Woodcutter
4
-
4
Decline Skull Crusher
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Woodcutter
4
-
4
Decline Skull Crusher
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Woodcutter
4
-
4
Decline Skull Crusher
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Woodcutter
4
-
4
Decline Skull Crusher
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Woodcutter
4
-
4
Decline Skull Crusher
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Woodcutter
4
-
4
Decline Skull Crusher
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Woodcutter
4
-
4
Decline Skull Crusher
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Woodcutter
4
-
4
Decline Skull Crusher
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Woodcutter
4
-
4
Decline Skull Crusher
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Woodcutter
4
-
4
Decline Skull Crusher
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Woodcutter
4
-
4
Decline Skull Crusher
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Rear Delt Fly (Machine)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Rear Delt Fly (Machine)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Rear Delt Fly (Machine)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Rear Delt Fly (Machine)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Rear Delt Fly (Machine)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Rear Delt Fly (Machine)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Rear Delt Fly (Machine)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Rear Delt Fly (Machine)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Rear Delt Fly (Machine)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Rear Delt Fly (Machine)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Rear Delt Fly (Machine)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Rear Delt Fly (Machine)
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Leg Extension
4
-
3
Leg Curl
4
-
4
Dumbbell Row
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Leg Extension
4
-
3
Leg Curl
4
-
4
Dumbbell Row
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Leg Extension
4
-
3
Leg Curl
4
-
4
Dumbbell Row
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Leg Extension
4
-
3
Leg Curl
4
-
4
Dumbbell Row
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Leg Extension
4
-
3
Leg Curl
4
-
4
Dumbbell Row
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Leg Extension
4
-
3
Leg Curl
4
-
4
Dumbbell Row
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Leg Extension
4
-
3
Leg Curl
4
-
4
Dumbbell Row
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Leg Extension
4
-
3
Leg Curl
4
-
4
Dumbbell Row
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Leg Extension
4
-
3
Leg Curl
4
-
4
Dumbbell Row
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Leg Extension
4
-
3
Leg Curl
4
-
4
Dumbbell Row
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Leg Extension
4
-
3
Leg Curl
4
-
4
Dumbbell Row
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Leg Extension
4
-
3
Leg Curl
4
-
4
Dumbbell Row
4
-
Week 1
1 / 12 Weeks
Day 1
1A
Dip (Assisted)4 Sets
-
1B
Chest Supported Row (Machine)4 Sets
-
2
Bicep Curl (Barbell)4 Sets
-
3
Leg Raise (Captain's Chair)4 Sets
-
Day 2
1
Run1 Set
60 mins
-
2
Seated Calf Raise4 Sets
-
3
Standing Calf Raise4 Sets
-
Day 4
1
Run1 Set
60 mins
-
2
Lateral Raise (Cable)4 Sets
-
Day 5
1
Overhead Press (Barbell)4 Sets
-
2
Pull-Up (Weighted)4 Sets
-
3
Woodcutter4 Sets
-
4
Decline Skull Crusher4 Sets
-
Day 6
1
Run1 Set
60 mins
-
2
Rear Delt Fly (Machine)4 Sets
-
Day 7
1
Deadlift (Barbell)4 Sets
-
2
Leg Extension4 Sets
-
3
Leg Curl4 Sets
-
4
Dumbbell Row4 Sets
-
Day 3
1
Squat (Barbell)4 Sets
-
2
Decline Crunch4 Sets
-
3
Shrug (Dumbbell)4 Sets
-
4
Leg Press (45 Degrees)4 Sets
-