4day strength | Workout Programs | Boostcamp App |

4day strength

by baddol

Program Description

Increase SBDO

Program Overview

Level

Novice, Beginner

Goal

Powerlifting, Powerbuilding

Equipment

Garage Gym

Program Length

4 weeks

Time Per Workout

90 minutes

Created

Apr 21, 2024 04:11

Last Edited

May 07, 2024 10:50

down_app

Day 1

1

Squat (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

3 Sets

5 Reps

4 Reps

3 Reps

2 Reps

1 Reps

3 Reps

45%

55%

62%

72%

78%

80%

2

Chin-Up (Weighted)

4 Sets

12 Reps

@6

Day 2

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

3 Sets

5 Reps

4 Reps

3 Reps

2 Reps

1 Reps

3 Reps

45%

55%

62%

72%

78%

80%

2

Overhead Press (Barbell)

1 Set

1 Set

1 Set

5 Sets

5 Reps

5 Reps

5 Reps

5 Reps

50%

60%

65%

70%

Day 3

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

4 Reps

3 Reps

2 Reps

1 Reps

1 Reps

45%

55%

62%

72%

80%

82%

2

Squat (Barbell)

1 Set

1 Set

1 Set

5 Sets

5 Reps

5 Reps

5 Reps

5 Reps

50%

55%

60%

65%

3

Chin-Up (Weighted)

4 Sets

12 Reps

@6

Day 4

1

Overhead Press (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

3 Sets

5 Reps

4 Reps

3 Reps

2 Reps

1 Reps

3 Reps

45%

55%

62%

72%

78%

80%

2

Bench Press (Barbell)

1 Set

1 Set

1 Set

5 Sets

5 Reps

5 Reps

5 Reps

5 Reps

50%

60%

65%

70%