4 Week PR

by Sam M.

3 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
Jun 18, 2025 10:09

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!

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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