4x Full body + 1x weak parts
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pec Deck (Machine) | 2 | 10 reps | @8.5 |
| 2 | Incline Bench Press (Smith Machine) | 2 | 10 reps | @8.5 |
| 3 | Seated Calf Raise | 2 | 12 reps | @8 |
| 4 | Straight Leg Calf Raise | 2 | 12 reps | @8 |
| 5 | Bicep Curl (Dumbbell) | 2 | 10 reps | @8 |
| 6 | Overhead Tricep Extension (Cable) | 2 | 10 reps | @8 |
| 7 | Lateral Raise (Cable) | 2 | 10 reps | @8 |
| 8 | Cable Crunch | 2 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 2 | 8 reps | @8.5 |
| 2 | Chin-Up (Weighted) | 2 | 8 reps | @8.5 |
| 3 | Romanian Deadlift (Barbell) | 2 | 8 reps | @8.5 |
| 4 | Chest Supported Row (Machine) | 2 | 10 reps | @8 |
| 5 | Leg Extension | 2 | 10 reps | @8 |
| 6 | Face Pull | 2 | 10 reps | @8 |
| 7 | Tricep Rope Push Down (Cable) | 2 | 10 reps | @8 |
| 8 | Hanging Toes To Bar | 2 | 15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Overhead Press (Barbell) | 2 | 8 reps | @8.5 |
| 2 | Seated Row (Cable) | 2 | 10 reps | @8.5 |
| 3 | Leg Curl | 2 | 10 reps | @8.5 |
| 4 | Seated Dip (Machine) | 2 | 10 reps | @8 |
| 5 | Reverse Nordic Curl | 2 | 10 reps | @8 |
| 6 | Pec Deck (Machine) | 2 | 10 reps | @8 |
| 7 | Hammer Curl | 2 | 10 reps | @8 |
| 8 | Single Arm Tricep Extension (Cable) | 2 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 2 | 8 reps | @8.5 |
| 2 | Single Arm High Row (Cable) | 2 | 10 reps | @8.5 |
| 3 | Hack Squat | 2 | 8 reps | @8.5 |
| 4 | Lat Pulldown (Close Grip) | 2 | 8 reps | @8 |
| 5 | Straight Leg Calf Raise | 2 | 15 reps | @8 |
| 6 | Lateral Raise (Dumbbell) | 2 | 15 reps | @8 |
| 7 | Skull Crusher | 2 | 10 reps | @8 |
| 8 | Preacher Curl (Barbell) | 2 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dip (Weighted) | 2 | 8 reps | @8.5 |
| 2 | Single Arm Row (Dumbbell) | 2 | 10 reps | @8.5 |
| 3 | Bulgarian Split Squat (Bodyweight) | 2 | 8 reps | @8.5 |
| 4 | Shoulder Press (Machine) | 2 | 10 reps | @8 |
| 5 | Nordic Curl | 2 | 10 reps | @8 |
| 6 | Pullover (Dumbbell) | 2 | 8 reps | @8 |
| 7 | Seated Dumbbell Curl | 2 | 10 reps | @8 |
| 8 | Straight Leg Calf Raise | 2 | 15 reps | @8 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 4x Full body + 1x weak parts is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 60 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.
4x Full body + 1x weak parts 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
4x Full body + 1x weak parts 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.
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