4 horseman

by YASH G.
2 athletes joined

Program Description

Personal use

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 29, 2024 07:30
  • Last Edited
    Jun 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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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
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
Run
1 Set
60 mins
-
2
Seated Calf Raise
4 Sets
-
3
Standing Calf Raise
4 Sets
-
Day 4
1
Run
1 Set
60 mins
-
2
Lateral Raise (Cable)
4 Sets
-
Day 5
1
Overhead Press (Barbell)
4 Sets
-
2
Pull-Up (Weighted)
4 Sets
-
3
Woodcutter
4 Sets
-
4
Decline Skull Crusher
4 Sets
-
Day 6
1
Run
1 Set
60 mins
-
2
Rear Delt Fly (Machine)
4 Sets
-
Day 7
1
Deadlift (Barbell)
4 Sets
-
2
Leg Extension
4 Sets
-
3
Leg Curl
4 Sets
-
4
Dumbbell Row
4 Sets
-
Day 3
1
Squat (Barbell)
4 Sets
-
2
Decline Crunch
4 Sets
-
3
Shrug (Dumbbell)
4 Sets
-
4
Leg Press (45 Degrees)
4 Sets
-