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4Horsemen Bodybuilding Version

by Natsu U.
2 athletes joined

Program Description

Save time by using giant sets and focusing on hypertrophy for bodybuilding. It's originally made by Natural Hypertrophy's channel, I added the fifth day of the program to be totally complete.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 04, 2024 03:56
  • Last Edited
    Jun 18, 2025 10:27

Summary

Unleash your potential with the 4Horsemen Bodybuilding program, a comprehensive 5-week journey designed for serious lifters. This 5-day-a-week regimen focuses on building strength and muscle through a mix of compound and isolation exercises, including Hack Squats, Romanian Deadlifts, and Trap Bar Deadlifts. Each session targets key muscle groups, ensuring balanced development and optimal results. Equip yourself with a full gym and get ready to transform your physique, one rep at a time!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-12 reps
-
2
Bench Press (Barbell)
4
4-8 reps
-
3
Ab Wheel
4
AMRAP
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Neck Extension
3
15-30 reps
-
6
Neck Curl
3
15-30 reps
-
7
One Arm Lateral Raise (Dumbbell)
3
15-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-12 reps
-
2
Bench Press (Barbell)
4
4-8 reps
-
3
Ab Wheel
4
AMRAP
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-12 reps
-
2
Bench Press (Barbell)
4
4-8 reps
-
3
Ab Wheel
4
AMRAP
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-12 reps
-
2
Bench Press (Barbell)
4
4-8 reps
-
3
Ab Wheel
4
AMRAP
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-12 reps
-
2
Bench Press (Barbell)
4
4-8 reps
-
3
Ab Wheel
4
AMRAP
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
4
6-12 reps
-
3
Hanging Leg Raise
4
AMRAP
-
4
Farmer's Walk (Weighted)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
4
6-12 reps
-
3
Hanging Leg Raise
4
AMRAP
-
4
Farmer's Walk (Weighted)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
4
6-12 reps
-
3
Hanging Leg Raise
4
AMRAP
-
4
Farmer's Walk (Weighted)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
4
6-12 reps
-
3
Hanging Leg Raise
4
AMRAP
-
4
Farmer's Walk (Weighted)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
4
6-12 reps
-
3
Hanging Leg Raise
4
AMRAP
-
4
Farmer's Walk (Weighted)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4-6 reps
-
2
Overhead Press (Barbell)
4
6-10 reps
-
3
Knee Raise (Captain's Chair)
4
AMRAP
-
4
French Press
4
6-12 reps
-
5
Neck Extension
3
15-30 reps
-
6
Neck Curl
3
15-30 reps
-
7
Lateral Raise (Dumbbell)
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4-6 reps
-
2
Overhead Press (Barbell)
4
6-10 reps
-
3
Knee Raise (Captain's Chair)
4
AMRAP
-
4
French Press
4
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4-6 reps
-
2
Overhead Press (Barbell)
4
6-10 reps
-
3
Knee Raise (Captain's Chair)
4
AMRAP
-
4
French Press
4
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4-6 reps
-
2
Overhead Press (Barbell)
4
6-10 reps
-
3
Knee Raise (Captain's Chair)
4
AMRAP
-
4
French Press
4
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4-6 reps
-
2
Overhead Press (Barbell)
4
6-10 reps
-
3
Knee Raise (Captain's Chair)
4
AMRAP
-
4
French Press
4
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
-
2
Hack Squat
4
10-15 reps
-
3
Russian Twist
4
AMRAP
-
4
Seal Row
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
-
2
Hack Squat
4
10-15 reps
-
3
Russian Twist
4
AMRAP
-
4
Seal Row
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
-
2
Hack Squat
4
10-15 reps
-
3
Russian Twist
4
AMRAP
-
4
Seal Row
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
-
2
Hack Squat
4
10-15 reps
-
3
Russian Twist
4
AMRAP
-
4
Seal Row
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
-
2
Hack Squat
4
10-15 reps
-
3
Russian Twist
4
AMRAP
-
4
Seal Row
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
4
15 reps
-
2
Neck Extension
3
15-30 reps
-
3
Lateral Raise (Dumbbell)
3
15-30 reps
-
4
Shrug (Dumbbell)
4
10-12 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
4
15 reps
-
2
Shrug (Dumbbell)
4
10-12 reps
-
3
Standing Calf Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
4
15 reps
-
2
Shrug (Dumbbell)
4
10-12 reps
-
3
Standing Calf Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
4
15 reps
-
2
Shrug (Dumbbell)
4
10-12 reps
-
3
Standing Calf Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
4
15 reps
-
2
Shrug (Dumbbell)
4
10-12 reps
-
3
Standing Calf Raise
4
15 reps
-
Week 1
1 / 5 Weeks
Day 2
1
Hack Squat
4 Sets
4-8 Reps
-
2
Romanian Deadlift (Dumbbell)
4 Sets
6-12 Reps
-
3
Hanging Leg Raise
4 Sets
AMRAP
-
4
Farmer's Walk (Weighted)
4 Sets
-
Day 4
1
Trap Bar Deadlift
3 Sets
5-8 Reps
-
2
Hack Squat
4 Sets
10-15 Reps
-
3
Russian Twist
4 Sets
AMRAP
-
4
Seal Row
4 Sets
6-10 Reps
-
Day 1
1
Bent Over Row (Barbell)
4 Sets
6-12 Reps
-
2
Bench Press (Barbell)
4 Sets
4-8 Reps
-
3
Ab Wheel
4 Sets
AMRAP
-
4
Bicep Curl (EZ Bar)
4 Sets
6-10 Reps
-
5
Neck Extension
3 Sets
15-30 Reps
-
6
Neck Curl
3 Sets
15-30 Reps
-
7
One Arm Lateral Raise (Dumbbell)
3 Sets
15-30 Reps
-
Day 3
1
Pull-Up (Weighted)
4 Sets
4-6 Reps
-
2
Overhead Press (Barbell)
4 Sets
6-10 Reps
-
3
Knee Raise (Captain's Chair)
4 Sets
AMRAP
-
4
French Press
4 Sets
6-12 Reps
-
5
Neck Extension
3 Sets
15-30 Reps
-
6
Neck Curl
3 Sets
15-30 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
15-30 Reps
-
Day 5
1
Neck Curl
4 Sets
15 Reps
-
2
Neck Extension
3 Sets
15-30 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
15-30 Reps
-
4
Shrug (Dumbbell)
4 Sets
10-12 Reps
-
5
Standing Calf Raise
4 Sets
15 Reps
-