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
Aug 31, 2024 01:07

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

14.2%

Triceps

11.9%

Front Delts

11.6%

Glutes

11.2%

Chest

10.8%

Middle Delts

9%

Hamstrings

8.2%

Lats

6.2%

Upper Back

4.9%

Abs

4.8%

Adductors

4.3%

Lower Back

1.7%

Biceps

1.2%

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BlogBannerPC

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

1

Squat (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

45%

55%

62%

72%

78%

80%

2

Chin-Up (Weighted)

4

12 reps

RPE 6

Day 1

1

Squat (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

48%

58%

68%

75%

80%

84%

2

Chin-Up (Weighted)

4

12 reps

RPE 6

Day 1

1

Squat (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

50%

60%

70%

80%

85%

88%

2

Chin-Up (Weighted)

4

12 reps

RPE 6

Day 1

1

Squat (Barbell)

1

1 reps

RPE 10

Day 2

1

Bench Press (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

45%

55%

62%

72%

78%

80%

2

Overhead Press (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

5 reps

50%

60%

65%

70%

Day 2

1

Bench Press (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

48%

58%

68%

75%

80%

84%

2

Chin-Up (Weighted)

4

12 reps

RPE 6

Day 2

1

Bench Press (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

50%

60%

70%

80%

85%

88%

2

Overhead Press (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

5 reps

50%

60%

65%

70%

Day 2

1

Bench Press (Barbell)

1

1 reps

RPE 10

Day 3

1

Deadlift (Barbell)

1

1

1

1

1

1

5 reps

4 reps

3 reps

2 reps

1 reps

1 reps

45%

55%

62%

72%

80%

82%

2

Squat (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

5 reps

50%

55%

60%

65%

3

Chin-Up (Weighted)

4

12 reps

RPE 6

Day 3

1

Deadlift (Barbell)

1

1

1

1

1

1

5 reps

4 reps

3 reps

2 reps

1 reps

1 reps

48%

58%

68%

78%

82%

86%

2

Squat (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

5 reps

50%

55%

60%

65%

3

Chin-Up (Weighted)

4

12 reps

RPE 6

Day 3

1

Deadlift (Barbell)

1

1

1

1

1

1

5 reps

4 reps

3 reps

2 reps

1 reps

1 reps

50%

60%

70%

80%

88%

90%

2

Squat (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

5 reps

50%

55%

60%

65%

3

Chin-Up (Weighted)

4

12 reps

RPE 6

Day 3

1

Deadlift (Barbell)

1

1 reps

RPE 10

Day 4

1

Overhead Press (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

45%

55%

62%

72%

78%

80%

2

Bench Press (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

5 reps

50%

60%

65%

70%

Day 4

1

Overhead Press (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

48%

58%

68%

75%

80%

84%

2

Bench Press (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

5 reps

50%

60%

65%

70%

Day 4

1

Overhead Press (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

50%

60%

70%

80%

85%

88%

2

Bench Press (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

5 reps

50%

60%

65%

70%

Day 4

1

Overhead Press (Barbell)

1

1 reps

RPE 10

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%