Next Level Muscle & Strength (4x Per Week)
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6–10 reps | @7 |
| 2 | Pull-Up (Weighted) | 3 | 6–10 reps | @7 |
| Superset | ||||
| 3A | Chest Supported Row (Machine) | 4 | 8–12 reps | @7 |
| 3B | Deficit Push Up | 4 | AMRAP | @8 |
| Superset | ||||
| 4A | Lateral Raise (Cable) | 3 | 10–15 reps | @8 |
| 4B | Overhead Tricep Extension (Cable) | 3 | 8–12 reps | @8 |
| 5 | Preacher Curl (EZ Bar) | 3 | 8–12 reps | @8 |
| 6 | Skull Crusher (Dumbbell) | 3 | 12–15 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 4 | 6–10 reps | @7 |
| 2 | Romanian Deadlift (Barbell) | 4 | 8–12 reps | @7 |
| 3 | Leg Extension | 3 | 8–12 reps | @8 |
| 4 | Hamstring Curl | 3 | 12–15 reps | @8 |
| 5 | Single Leg Calf Raise | 4 | AMRAP | @9 |
| 6 | Hip Adductor (Machine) | 4 | 12–15 reps | @7 |
| 7 | Leg Raise (Captain's Chair) | 4 | AMRAP | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 8–12 reps | @7 |
| Superset | ||||
| 2A | Chest Supported Row (Dumbbell) | 4 | 12–15 reps | @7 |
| 2B | Incline Bench Press (Dumbbell) | 4 | 8–12 reps | @7 |
| Superset | ||||
| 3A | Overhead Tricep Extension (Cable) | 3 | 8–12 reps | @8 |
| 3B | Half-Kneeling Single-Arm Lat Pull Down | 3 | 6–10 reps | @7 |
| Superset | ||||
| 4A | Incline Curl (Dumbbell) | 3 | 8–12 reps | @8 |
| 4B | Lateral Raise (Dumbbell) | 3 | 10–15 reps | @8 |
| 5 | Preacher Curl (EZ Bar) | 3 | 12–15 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Hack Squat | 4 | 8–12 reps | @7 |
| 2 | Seated Hamstring Curl | 3 | 6–10 reps | @8 |
| 3 | Lateral Raise (Cable) | 4 | 10–15 reps | @8 |
| 4 | Incline Curl (Dumbbell) | 3 | 8–12 reps | @8 |
| 5 | Cable Crunch | 4 | 8–12 reps | @8 |
| 6 | Single Leg Calf Raise | 4 | AMRAP | @9 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Next Level Muscle & Strength (4x Per Week) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Next Level Muscle & Strength (4x Per Week) is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Next Level Muscle & Strength (4x Per Week) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
