4 Week PR

by Sam M.

4 athletes joined

Program Description

Intermediate to advanced program to hit a pr in three weeks. Program will keep you fresh and feel heavy loads.

Program Overview

Level
Intermediate
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Mar 13, 2024 12:59
Last Edited
Aug 07, 2025 05:29

Summary

Unlock your potential with the **4 Week PR** program, designed to elevate your strength and performance in just four weeks. This four-day-a-week regimen focuses on compound lifts like the bench press, squat, and deadlift, ensuring you build a solid foundation while pushing your limits. Each session is tailored to maximize intensity and volume, featuring a mix of barbell, cable, and machine exercises. Get ready to crush your personal records and transform your training routine!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

14.2%

Chest

12.2%

Hamstrings

12.2%

Triceps

12.1%

Glutes

10%

Front Delts

9.5%

Middle Delts

5.7%

Upper Back

5.2%

Lower Back

4.9%

Abs

4.7%

Rear Delts

3.2%

Lats

2.6%

Adductors

2.3%

Biceps

1.3%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Day 1

Bench Press (Barbell)

1 reps

4 reps

78%

83%

88%

75%

Spoto Press

8 reps

RPE 7-8

V-Handle Tricep Pushdown (Cable)

8 reps

RPE 7-8

Day 1

Bench Press (Barbell)

1 reps

4 reps

83%

88%

93%

80%

Spoto Press

6 reps

RPE 7-8

V-Handle Tricep Pushdown (Cable)

6 reps

RPE 7-8

Day 1

Bench Press (Barbell)

1 reps

4 reps

88%

93%

98%

85%

Spoto Press

4 reps

RPE 7-8

V-Handle Tricep Pushdown (Cable)

4 reps

RPE 7-8

Day 1

Bench Press (Barbell)

1 reps

91%

97%

100%

Day 2

Squat (Barbell)

1 reps

6 reps

73%

80%

87%

73%

Leg Extension

8 reps

RPE 7-8

Leg Curl

8 reps

RPE 7-8

Day 2

Squat (Barbell)

1 reps

6 reps

78%

85%

92%

78%

Leg Extension

6 reps

RPE 7-8

Leg Curl

6 reps

RPE 7-8

Day 2

Squat (Barbell)

1 reps

6 reps

83%

90%

98%

83%

Leg Extension

4 reps

RPE 7-8

Leg Curl

4 reps

RPE 7-8

Day 2

Squat (Barbell)

1 reps

88%

95%

100%

Day 3

Overhead Press (Barbell)

1 reps

4 reps

78%

83%

88%

75%

Rear Delt Fly (Dumbbell)

8 reps

RPE 7-8

Pec Deck (Machine)

8 reps

RPE 7-8

Day 3

Overhead Press (Barbell)

1 reps

4 reps

83%

88%

93%

80%

Rear Delt Fly (Dumbbell)

6 reps

RPE 7-8

Pec Deck (Machine)

6 reps

RPE 7-8

Day 3

Overhead Press (Barbell)

1 reps

4 reps

88%

93%

98%

85%

Rear Delt Fly (Dumbbell)

4 reps

RPE 7-8

Pec Deck (Machine)

4 reps

7 reps

RPE 7-8

Day 3

Overhead Press (Barbell)

1 reps

91%

97%

100%

Day 4

Deadlift (Barbell)

1 reps

6 reps

74%

82%

90%

80%

Romanian Deadlift (Barbell)

8 reps

RPE 7-8

Bent Over Row (Barbell)

8 reps

RPE 7-8

Day 4

Deadlift (Barbell)

1 reps

6 reps

78%

86%

94%

84%

Romanian Deadlift (Barbell)

6 reps

RPE 7-8

Bent Over Row (Barbell)

6 reps

RPE 7-8

Day 4

Deadlift (Barbell)

1 reps

6 reps

78%

86%

94%

84%

Romanian Deadlift (Barbell)

6 reps

RPE 7-8

Bent Over Row (Barbell)

6 reps

RPE 7-8

Day 4

Deadlift (Barbell)

1 reps

85%

94%

100%

Day 1

Bench Press (Barbell)

1 Set

1 Reps

4 Reps

78%

83%

88%

75%

Spoto Press

3 Sets

8 Reps

@7-8

V-Handle Tricep Pushdown (Cable)

3 Sets

8 Reps

@7-8

Day 2

Squat (Barbell)

1 Set

1 Reps

6 Reps

73%

80%

87%

73%

Leg Extension

3 Sets

8 Reps

@7-8

Leg Curl

3 Sets

8 Reps

@7-8

Day 3

Overhead Press (Barbell)

1 Set

1 Reps

4 Reps

78%

83%

88%

75%

Rear Delt Fly (Dumbbell)

3 Sets

8 Reps

@7-8

Pec Deck (Machine)

3 Sets

8 Reps

@7-8

Day 4

Deadlift (Barbell)

1 Set

1 Reps

6 Reps

74%

82%

90%

80%

Romanian Deadlift (Barbell)

3 Sets

8 Reps

@7-8

Bent Over Row (Barbell)

3 Sets

8 Reps

@7-8