logo
BoostcampPNG

4x Full body + 1x weak parts

by Andio
3 athletes joined

Program Description

Hypertrophy

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 19, 2024 07:45
  • Last Edited
    Jun 18, 2025 10:51

Summary

Get ready to transform your physique with the 4x Full Body + 1x Weak Parts program! Over four weeks, you'll train five days a week, focusing on comprehensive full-body workouts while dedicating one day to target your weak points. This program is designed for lifters of all levels, utilizing a variety of equipment to build strength and muscle effectively. Expect to enhance your overall fitness, improve muscle imbalances, and achieve your goals with targeted exercises that keep you motivated and progressing. Dive in and unleash your potential!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8 reps
RPE 8.5
2
Single Arm Row (Dumbbell)
2
10 reps
RPE 8.5
3
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 8.5
4
Shoulder Press (Machine)
2
10 reps
RPE 8
5
Nordic Curl
2
10 reps
RPE 8
6
Pullover (Dumbbell)
2
8 reps
RPE 8
7
Seated Dumbbell Curl
2
10 reps
RPE 8
8
Straight Leg Calf Raise
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
1
8 reps
12 reps
RPE 8.5
RPE 8.5
2
Single Arm Row (Dumbbell)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
3
Bulgarian Split Squat (Bodyweight)
2
1
8 reps
12 reps
RPE 8.5
RPE 8.5
4
Shoulder Press (Machine)
2
10 reps
RPE 8
5
Nordic Curl
2
10 reps
RPE 8
6
Pullover (Dumbbell)
2
8 reps
RPE 8
7
Seated Dumbbell Curl
2
10 reps
RPE 8
8
Straight Leg Calf Raise
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
1
8 reps
12 reps
RPE 8.5
RPE 8.5
2
Single Arm Row (Dumbbell)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
3
Bulgarian Split Squat (Bodyweight)
2
1
8 reps
12 reps
RPE 8.5
RPE 8.5
4
Shoulder Press (Machine)
2
1
10 reps
12 reps
RPE 8
RPE 8
5
Nordic Curl
2
1
10 reps
12 reps
RPE 8
RPE 8
6
Pullover (Dumbbell)
2
1
8 reps
10 reps
RPE 8
RPE 8
7
Seated Dumbbell Curl
2
1
10 reps
12 reps
RPE 8
RPE 8
8
Straight Leg Calf Raise
2
1
15 reps
20 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
10 reps
RPE 6
2
Single Arm Row (Dumbbell)
2
10 reps
RPE 6
3
Leg Extension
2
10 reps
RPE 6
4
Shoulder Press (Machine)
2
10 reps
RPE 6
5
Leg Curl
2
10 reps
RPE 6
6
Pullover (Dumbbell)
2
10 reps
RPE 6
7
Seated Dumbbell Curl
2
12 reps
RPE 6
8
Straight Leg Calf Raise
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8.5
2
Single Arm High Row (Cable)
2
10 reps
RPE 8.5
3
Hack Squat
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
5
Straight Leg Calf Raise
2
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
7
Skull Crusher
2
10 reps
RPE 8
8
Preacher Curl (Barbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
8 reps
12 reps
RPE 8.5
RPE 8.5
2
Single Arm High Row (Cable)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
3
Hack Squat
2
1
8 reps
10 reps
RPE 8.5
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
5
Straight Leg Calf Raise
2
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
7
Skull Crusher
2
10 reps
RPE 8
8
Preacher Curl (Barbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
8 reps
12 reps
RPE 8.5
RPE 8.5
2
Single Arm High Row (Cable)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
3
Hack Squat
2
1
8 reps
10 reps
RPE 8.5
RPE 8.5
4
Lat Pulldown (Close Grip)
2
1
8 reps
10 reps
RPE 8
RPE 8
5
Straight Leg Calf Raise
2
1
15 reps
20 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
RPE 8
RPE 8
7
Skull Crusher
2
1
10 reps
12 reps
RPE 8
RPE 8
8
Preacher Curl (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 6
2
Seated Row (Cable)
2
10 reps
RPE 6
3
Leg Curl
2
10 reps
RPE 6
4
Seated Dip (Machine)
2
10 reps
RPE 6
5
Leg Extension
2
10 reps
RPE 6
6
Pec Deck (Machine)
2
12 reps
RPE 6
7
Bicep Curl (Cable)
2
12 reps
RPE 6
8
Tricep Rope Push Down (Cable)
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
8 reps
RPE 8.5
2
Seated Row (Cable)
2
10 reps
RPE 8.5
3
Leg Curl
2
10 reps
RPE 8.5
4
Seated Dip (Machine)
2
10 reps
RPE 8
5
Reverse Nordic Curl
2
10 reps
RPE 8
6
Pec Deck (Machine)
2
10 reps
RPE 8
7
Hammer Curl
2
10 reps
RPE 8
8
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
1
8 reps
12 reps
RPE 8.5
RPE 8.5
2
Seated Row (Cable)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
3
Leg Curl
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
4
Seated Dip (Machine)
2
10 reps
RPE 8
5
Reverse Nordic Curl
2
10 reps
RPE 8
6
Pec Deck (Machine)
2
10 reps
RPE 8
7
Hammer Curl
2
10 reps
RPE 8
8
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
1
8 reps
12 reps
RPE 8.5
RPE 8.5
2
Seated Row (Cable)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
3
Leg Curl
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
4
Seated Dip (Machine)
2
1
10 reps
12 reps
RPE 8
RPE 8
5
Reverse Nordic Curl
2
1
10 reps
12 reps
RPE 8
RPE 8
6
Pec Deck (Machine)
2
1
10 reps
12 reps
RPE 8
RPE 8
7
Hammer Curl
2
1
10 reps
12 reps
RPE 8
RPE 8
8
Single Arm Tricep Extension (Cable)
2
1
10 reps
12 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8 reps
RPE 8.5
2
Chin-Up (Weighted)
2
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8.5
4
Chest Supported Row (Machine)
2
10 reps
RPE 8
5
Leg Extension
2
10 reps
RPE 8
6
Face Pull
2
10 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
10 reps
RPE 8
8
Hanging Toes To Bar
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8 reps
12 reps
RPE 8.5
RPE 8.5
2
Chin-Up (Weighted)
2
1
8 reps
12 reps
RPE 8.5
RPE 8.5
3
Romanian Deadlift (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 8.5
4
Chest Supported Row (Machine)
2
10 reps
RPE 8
5
Leg Extension
2
10 reps
RPE 8
6
Face Pull
2
10 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
10 reps
RPE 8
8
Hanging Toes To Bar
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8 reps
12 reps
RPE 8.5
RPE 8.5
2
Chin-Up (Weighted)
2
1
8 reps
12 reps
RPE 8.5
RPE 8.5
3
Romanian Deadlift (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 8.5
4
Chest Supported Row (Machine)
2
1
10 reps
12 reps
RPE 8
RPE 8
5
Leg Extension
2
1
10 reps
12 reps
RPE 8
RPE 8
6
Face Pull
2
1
10 reps
12 reps
RPE 8
RPE 8
7
Tricep Rope Push Down (Cable)
2
1
10 reps
12 reps
RPE 8
RPE 8
8
Hanging Toes To Bar
2
1
15 reps
20 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
10 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 8.5
3
Seated Calf Raise
2
12 reps
RPE 8
4
Straight Leg Calf Raise
2
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
7
Lateral Raise (Cable)
2
10 reps
RPE 8
8
Cable Crunch
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
3
Seated Calf Raise
2
1
12 reps
15 reps
RPE 8
RPE 8
4
Straight Leg Calf Raise
2
1
12 reps
15 reps
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
6
Overhead Tricep Extension (Cable)
2
1
10 reps
12 reps
RPE 8
RPE 8
7
Lateral Raise (Cable)
2
1
10 reps
12 reps
RPE 8
RPE 8
8
Cable Crunch
2
1
10 reps
12 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Seated Calf Raise
2
1
1
12 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
4
Straight Leg Calf Raise
2
1
1
12 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
2
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
6
Overhead Tricep Extension (Cable)
2
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
7
Lateral Raise (Cable)
2
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
8
Cable Crunch
2
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
Week 1
1 / 4 Weeks
Day 5
1
Pec Deck (Machine)
2 Sets
10 Reps
@8.5
2
Incline Bench Press (Smith Machine)
2 Sets
10 Reps
@8.5
3
Seated Calf Raise
2 Sets
12 Reps
@8
4
Straight Leg Calf Raise
2 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@8
6
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@8
7
Lateral Raise (Cable)
2 Sets
10 Reps
@8
8
Cable Crunch
2 Sets
10 Reps
@8
Day 4
1
Chest Press (Machine)
2 Sets
8 Reps
@8.5
2
Chin-Up (Weighted)
2 Sets
8 Reps
@8.5
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@8.5
4
Chest Supported Row (Machine)
2 Sets
10 Reps
@8
5
Leg Extension
2 Sets
10 Reps
@8
6
Face Pull
2 Sets
10 Reps
@8
7
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
@8
8
Hanging Toes To Bar
2 Sets
15 Reps
@8
Day 3
1
Seated Overhead Press (Barbell)
2 Sets
8 Reps
@8.5
2
Seated Row (Cable)
2 Sets
10 Reps
@8.5
3
Leg Curl
2 Sets
10 Reps
@8.5
4
Seated Dip (Machine)
2 Sets
10 Reps
@8
5
Reverse Nordic Curl
2 Sets
10 Reps
@8
6
Pec Deck (Machine)
2 Sets
10 Reps
@8
7
Hammer Curl
2 Sets
10 Reps
@8
8
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@8
Day 2
1
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@8.5
2
Single Arm High Row (Cable)
2 Sets
10 Reps
@8.5
3
Hack Squat
2 Sets
8 Reps
@8.5
4
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@8
5
Straight Leg Calf Raise
2 Sets
15 Reps
@8
6
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
7
Skull Crusher
2 Sets
10 Reps
@8
8
Preacher Curl (Barbell)
2 Sets
10 Reps
@8
Day 1
1
Dip (Weighted)
2 Sets
8 Reps
@8.5
2
Single Arm Row (Dumbbell)
2 Sets
10 Reps
@8.5
3
Bulgarian Split Squat (Bodyweight)
2 Sets
8 Reps
@8.5
4
Shoulder Press (Machine)
2 Sets
10 Reps
@8
5
Nordic Curl
2 Sets
10 Reps
@8
6
Pullover (Dumbbell)
2 Sets
8 Reps
@8
7
Seated Dumbbell Curl
2 Sets
10 Reps
@8
8
Straight Leg Calf Raise
2 Sets
15 Reps
@8