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BoostcampPNG

4x Full Body + Arms

by Nathaniel G.
2 athletes joined

Program Description

High frequency full body

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 01, 2024 09:28
  • Last Edited
    Apr 05, 2025 09:29

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
Upper Back
12.8%
Triceps
10%
Lats
9.3%
Chest
7.8%
Quadriceps
7.2%
Glutes
7.1%
Biceps
6.9%
Hamstrings
6.3%
Front Delts
5.4%
Calves
5%
Forearms
4.9%
Lower Back
4.2%
Middle Delts
4.2%
Abs
3.2%
Rear Delts
3.1%
Adductors
2.6%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
15 reps
RPE 9
3
Bent Over Row (Barbell)
2
12 reps
RPE 9
4
Chest Press (Machine)
2
15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5B
Shrug (Barbell)
2
15 reps
RPE 9
6
Standing Calf Raise
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 9
2
Seated Hamstring Curl
2
15 reps
RPE 9
3
Bent Over Row (Barbell)
3
12 reps
RPE 9
4
Chest Press (Machine)
3
15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5B
Shrug (Barbell)
2
15 reps
RPE 9
6
Standing Calf Raise
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 10
2
Seated Hamstring Curl
3
15 reps
RPE 9
3
Bent Over Row (Barbell)
3
12 reps
RPE 10
4
Chest Press (Machine)
3
15 reps
RPE 10
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5B
Shrug (Barbell)
3
15 reps
RPE 10
6
Standing Calf Raise
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 10
2
Seated Hamstring Curl
3
15 reps
RPE 9
3
Bent Over Row (Barbell)
4
12 reps
RPE 10
4
Chest Press (Machine)
4
15 reps
RPE 10
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5B
Shrug (Barbell)
3
15 reps
RPE 10
6
Standing Calf Raise
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10 reps
RPE 10
2
Seated Hamstring Curl
2
15 reps
RPE 10
3
Bent Over Row (Barbell)
2
12 reps
RPE 10
4
Chest Press (Machine)
2
15 reps
RPE 10
5A
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
5B
Shrug (Barbell)
2
15 reps
RPE 10
6
Standing Calf Raise
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 10
2
Seated Hamstring Curl
3
15 reps
RPE 10
3
Bent Over Row (Barbell)
3
12 reps
RPE 10
4
Chest Press (Machine)
3
15 reps
RPE 10
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5B
Shrug (Barbell)
3
15 reps
RPE 10
6
Standing Calf Raise
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
10 reps
RPE 10
2
Seated Hamstring Curl
3
15 reps
RPE 10
3
Bent Over Row (Barbell)
5
12 reps
RPE 10
4
Chest Press (Machine)
5
15 reps
RPE 10
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5B
Shrug (Barbell)
3
15 reps
RPE 10
6
Standing Calf Raise
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10 reps
RPE 8
2
Seated Hamstring Curl
2
15 reps
RPE 8
3
Bent Over Row (Barbell)
2
12 reps
RPE 8
4
Chest Press (Machine)
2
15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
5B
Shrug (Barbell)
2
15 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
3
Pull-Up (Weighted)
2
10 reps
RPE 10
4
Dip (Weighted)
2
12 reps
RPE 9
5A
Hip Adductor (Machine)
2
12 reps
RPE 9
5B
Sissy Squat
2
12 reps
RPE 10
6
Seated Calf Raise
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Pull-Up (Weighted)
3
10 reps
RPE 10
4
Dip (Weighted)
3
12 reps
RPE 9
5A
Hip Adductor (Machine)
2
12 reps
RPE 9
5B
Sissy Squat
2
12 reps
RPE 10
6
Seated Calf Raise
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Pull-Up (Weighted)
3
10 reps
RPE 10
4
Dip (Weighted)
3
12 reps
RPE 10
5A
Hip Adductor (Machine)
3
12 reps
RPE 9
5B
Sissy Squat
3
12 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 10
3
Pull-Up (Weighted)
4
10 reps
RPE 10
4
Dip (Weighted)
4
12 reps
RPE 10
5A
Hip Adductor (Machine)
3
12 reps
RPE 9
5B
Sissy Squat
3
12 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Pull-Up (Weighted)
2
10 reps
RPE 10
4
Dip (Weighted)
2
12 reps
RPE 10
5A
Hip Adductor (Machine)
2
12 reps
RPE 10
5B
Sissy Squat
2
12 reps
RPE 10
6
Seated Calf Raise
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Pull-Up (Weighted)
3
10 reps
RPE 10
4
Dip (Weighted)
3
12 reps
RPE 10
5A
Hip Adductor (Machine)
3
12 reps
RPE 10
5B
Sissy Squat
3
12 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
5
10 reps
RPE 10
3
Pull-Up (Weighted)
3
10 reps
RPE 10
4
Dip (Weighted)
3
12 reps
RPE 10
5A
Hip Adductor (Machine)
3
12 reps
RPE 10
5B
Sissy Squat
3
12 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Pull-Up (Weighted)
2
10 reps
RPE 8
4
Dip (Weighted)
2
12 reps
RPE 8
5A
Hip Adductor (Machine)
2
12 reps
RPE 8
5B
Sissy Squat
2
12 reps
RPE 8
6
Seated Calf Raise
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
12 reps
RPE 9
2
JM Press
2
10 reps
RPE 9
3
Incline Curl (Dumbbell)
2
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
5
Wrist Curls
2
15 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12 reps
RPE 9
2
JM Press
3
10 reps
RPE 9
3
Incline Curl (Dumbbell)
3
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
5
Wrist Curls
3
15 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
12 reps
RPE 10
2
JM Press
4
10 reps
RPE 10
3
Incline Curl (Dumbbell)
3
15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
5
Wrist Curls
4
15 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
12 reps
RPE 10
2
JM Press
4
10 reps
RPE 10
3
Incline Curl (Dumbbell)
4
15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
5
Wrist Curls
5
15 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
5
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
12 reps
RPE 10
2
JM Press
2
10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
5
Wrist Curls
2
15 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
12 reps
RPE 10
2
JM Press
4
10 reps
RPE 10
3
Incline Curl (Dumbbell)
4
15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
5
Wrist Curls
4
15 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
5
12 reps
RPE 10
2
JM Press
5
10 reps
RPE 10
3
Incline Curl (Dumbbell)
4
15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
5
Wrist Curls
5
15 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
5
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
12 reps
RPE 8
2
JM Press
2
10 reps
RPE 8
3
Incline Curl (Dumbbell)
2
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
5
Wrist Curls
2
15 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 9
2
Seated Row (Cable)
2
12 reps
RPE 9
3
Platz Squat
2
12 reps
RPE 9
4
Back Extension (Weighted)
2
12 reps
RPE 9
5A
Lat Prayer
2
12 reps
RPE 9
5B
Pull-Up (Band)
2
RPE 9
6
Straight Leg Calf Raise
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 9
3
Platz Squat
3
12 reps
RPE 9
4
Back Extension (Weighted)
2
12 reps
RPE 9
5A
Lat Prayer
2
12 reps
RPE 9
5B
Pull-Up (Band)
2
RPE 9
6
Straight Leg Calf Raise
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 10
2
Seated Row (Cable)
3
12 reps
RPE 10
3
Platz Squat
3
12 reps
RPE 10
4
Back Extension (Weighted)
3
12 reps
RPE 10
5A
Lat Prayer
3
12 reps
RPE 10
5B
Pull-Up (Band)
3
RPE 10
6
Straight Leg Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 10
2
Seated Row (Cable)
4
12 reps
RPE 10
3
Platz Squat
4
12 reps
RPE 10
4
Back Extension (Weighted)
4
12 reps
RPE 10
5A
Lat Prayer
3
12 reps
RPE 10
5B
Pull-Up (Band)
3
RPE 10
6
Straight Leg Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 10
2
Seated Row (Cable)
2
12 reps
RPE 10
3
Platz Squat
2
12 reps
RPE 10
4
Back Extension (Weighted)
2
12 reps
RPE 10
5A
Lat Prayer
2
12 reps
RPE 10
5B
Pull-Up (Band)
2
RPE 10
6
Straight Leg Calf Raise
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 10
2
Seated Row (Cable)
3
12 reps
RPE 10
3
Platz Squat
3
12 reps
RPE 10
4
Back Extension (Weighted)
3
12 reps
RPE 10
5A
Lat Prayer
3
12 reps
RPE 10
5B
Pull-Up (Band)
3
RPE 10
6
Straight Leg Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 10
2
Seated Row (Cable)
5
12 reps
RPE 10
3
Platz Squat
3
12 reps
RPE 10
4
Back Extension (Weighted)
3
12 reps
RPE 10
5A
Lat Prayer
3
12 reps
RPE 10
5B
Pull-Up (Band)
3
RPE 10
6
Straight Leg Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 8
2
Seated Row (Cable)
2
12 reps
RPE 8
3
Platz Squat
2
12 reps
RPE 8
4
Back Extension (Weighted)
2
12 reps
RPE 8
5A
Lat Prayer
2
12 reps
RPE 8
5B
Pull-Up (Band)
2
RPE 8
6
Straight Leg Calf Raise
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Incline Chest Press (Machine)
2
12 reps
RPE 9
3
Hip Thrust (Barbell)
2
12 reps
RPE 9
4
Leg Extension
2
20 reps
RPE 9
5A
Y Raise
2
12 reps
RPE 9
5B
Face Pull
2
20 reps
RPE 10
6A
Bicep Curl (Dumbbell)
2
10 reps
RPE 9
6B
Skull Crusher
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 9
2
Incline Chest Press (Machine)
3
12 reps
RPE 9
3
Hip Thrust (Barbell)
3
12 reps
RPE 9
4
Leg Extension
3
20 reps
RPE 9
5A
Y Raise
2
12 reps
RPE 9
5B
Face Pull
2
20 reps
RPE 10
6A
Bicep Curl (Dumbbell)
2
10 reps
RPE 9
6B
Skull Crusher
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 10
2
Incline Chest Press (Machine)
3
12 reps
RPE 10
3
Hip Thrust (Barbell)
3
12 reps
RPE 10
4
Leg Extension
3
20 reps
RPE 10
5A
Y Raise
3
12 reps
RPE 9
5B
Face Pull
3
20 reps
RPE 10
6A
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
6B
Skull Crusher
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 10
2
Incline Chest Press (Machine)
4
12 reps
RPE 10
3
Hip Thrust (Barbell)
4
12 reps
RPE 10
4
Leg Extension
4
20 reps
RPE 10
5A
Y Raise
3
12 reps
RPE 9
5B
Face Pull
3
20 reps
RPE 10
6A
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
6B
Skull Crusher
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 10
3
Hip Thrust (Barbell)
2
12 reps
RPE 10
4
Leg Extension
2
20 reps
RPE 10
5A
Y Raise
2
12 reps
RPE 10
5B
Face Pull
2
20 reps
RPE 10
6A
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
6B
Skull Crusher
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 10
2
Incline Chest Press (Machine)
3
12 reps
RPE 10
3
Hip Thrust (Barbell)
3
12 reps
RPE 10
4
Leg Extension
3
20 reps
RPE 10
5A
Y Raise
3
12 reps
RPE 10
5B
Face Pull
3
20 reps
RPE 10
6A
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6B
Skull Crusher
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
15 reps
RPE 10
2
Incline Chest Press (Machine)
5
12 reps
RPE 10
3
Hip Thrust (Barbell)
5
12 reps
RPE 10
4
Leg Extension
3
20 reps
RPE 10
5A
Y Raise
3
12 reps
RPE 10
5B
Face Pull
3
20 reps
RPE 10
6A
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6B
Skull Crusher
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 8
2
Incline Chest Press (Machine)
2
12 reps
RPE 8
3
Hip Thrust (Barbell)
2
12 reps
RPE 8
4
Leg Extension
2
20 reps
RPE 8
5A
Y Raise
2
12 reps
RPE 8
5B
Face Pull
2
20 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
6B
Skull Crusher
2
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Hack Squat
2 Sets
10 Reps
@9
2
Seated Hamstring Curl
2 Sets
15 Reps
@9
3
Bent Over Row (Barbell)
2 Sets
12 Reps
@9
4
Chest Press (Machine)
2 Sets
15 Reps
@9
5A
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@9
5B
Shrug (Barbell)
2 Sets
15 Reps
@9
6
Standing Calf Raise
3 Sets
20 Reps
@9
Day 2
1
Overhead Press (Barbell)
2 Sets
8 Reps
@9
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@9
3
Pull-Up (Weighted)
2 Sets
10 Reps
@10
4
Dip (Weighted)
2 Sets
12 Reps
@9
5A
Hip Adductor (Machine)
2 Sets
12 Reps
@9
5B
Sissy Squat
2 Sets
12 Reps
@10
6
Seated Calf Raise
2 Sets
12 Reps
@9
Day 3
1
Hammer Curl
2 Sets
12 Reps
@9
2
JM Press
2 Sets
10 Reps
@9
3
Incline Curl (Dumbbell)
2 Sets
15 Reps
@9
4
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@9
5
Wrist Curls
2 Sets
15 Reps
@10
6
Reverse Wrist Curl (Barbell)
2 Sets
15 Reps
@10
Day 4
1
Bench Press (Barbell)
2 Sets
10 Reps
@9
2
Seated Row (Cable)
2 Sets
12 Reps
@9
3
Platz Squat
2 Sets
12 Reps
@9
4
Back Extension (Weighted)
2 Sets
12 Reps
@9
5A
Lat Prayer
2 Sets
12 Reps
@9
5B
Pull-Up (Band)
2 Sets
@9
6
Straight Leg Calf Raise
2 Sets
15 Reps
@9
Day 5
1
Lat Pulldown
2 Sets
15 Reps
@9
2
Incline Chest Press (Machine)
2 Sets
12 Reps
@9
3
Hip Thrust (Barbell)
2 Sets
12 Reps
@9
4
Leg Extension
2 Sets
20 Reps
@9
5A
Y Raise
2 Sets
12 Reps
@9
5B
Face Pull
2 Sets
20 Reps
@10
6A
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@9
6B
Skull Crusher
2 Sets
10 Reps
@9