4-3WK
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 6 reps | 65% |
| 2 | Squat (Barbell) | 1 | 6+ reps | 65% |
| 3 | Leg Press (45 Degrees) | 3 | 10 reps | @7 |
| 4 | Tempo Bench Press | 4 | 6 reps | @7 |
| 5 | Lying Leg Curl | 3 | 12 reps | @7 |
| 6 | Leg Extension | 3 | 12 reps | @7 |
| 7 | Cable Rear Delt Fly | 3 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 6 reps | 65% |
| 2 | Deadlift (Barbell) | 1 | 6+ reps | 65% |
| 3 | Bench Press (Barbell) | 3 | 6 reps | 65% |
| 4 | Bench Press (Barbell) | 1 | 6+ reps | 65% |
| 5 | Single Arm Row (Dumbbell) | 3 | 8 reps | @7 |
| 6 | Lat Pulldown | 3 | 12 reps | @7 |
| 7 | One Arm Lateral Raise (Cable) | 3 | 15 reps | @7 |
| 8 | Bicep Curl (Cable) | 3 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 6 reps | 65% |
| 2 | Incline Bench Press (Barbell) | 1 | 6+ reps | 65% |
| 3 | Bent Over Row (Barbell) | 3 | 10 reps | @7 |
| 4 | Dip (Weighted) | 3 | 10 reps | @7 |
| 5 | Pull-Up (Weighted) | 3 | 10 reps | @7 |
| 6 | Chest Fly (Cable) | 4 | 15 reps | @7 |
| 7 | Dragon Flag | 3 | 20 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Paused) | 2 | 6 reps | @7 |
| 2 | Good Morning | 3 | 10 reps | @7 |
| 3 | Spoto Press | 4 | 8 reps | @7 |
| 4 | Hip Thrust (Barbell) | 3 | 10 reps | @7 |
| 5 | Reverse Nordic Curl | 3 | 10 reps | @7 |
| 6 | Cable Crunch | 3 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Stiff Leg Deadlift | 5 | 6 reps | @7 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 8 reps | @7 |
| 3 | Pendlay Row | 3 | 10 reps | @7 |
| 4 | Lat Pulldown (Single Arm) | 3 | 12 reps | @7 |
| 5 | Tricep Extension (Cable) | 3 | 15 reps | @7 |
| 6 | One Arm Lateral Raise (Cable) | 3 | 15 reps | @7 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 4-3WK is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 90 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.
4-3WK is structured around 5 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
4-3WK 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
