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2 Ryan C's 4x/Week Total Body-Chest/Shoulders Emp

by Ryan C.
4 athletes joined

Program Description

Hypertrophy

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 21, 2026 07:43
  • Last Edited
    Jan 27, 2026 03:38
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.1%
Front Delts
10.1%
Chest
9%
Upper Back
8.8%
Glutes
8%
Biceps
7.6%
Hamstrings
7%
Lats
6.5%
Middle Delts
5.6%
Rear Delts
4.8%
Quadriceps
4.4%
Abs
4%
Abductors
3.3%
Lower Back
2.8%
Calves
2.7%
Adductors
2.3%
Forearms
2.2%
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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
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
7-10 reps
-
2
Pec Deck (Machine)
2
10-15 reps
-
3
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
4
Pull-Up (Assisted)
2
8-10 reps
-
5
Chest Supported Row (Machine)
2
10-15 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
7
Lateral Raise (Cable)
2
12-16 reps
-
8
Hip Adductor (Machine)
2
15-20 reps
-
9
Hip Abductor (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
4
Pull-Up (Assisted)
2
8-10 reps
-
5
Chest Supported Row (Machine)
2
10-15 reps
-
6
Incline Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Cable)
2
12-16 reps
-
8
Hip Adductor (Machine)
3
15-20 reps
-
9
Hip Abductor (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
4
Pull-Up (Assisted)
3
8-10 reps
-
5
Chest Supported Row (Machine)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Cable)
3
12-16 reps
-
8
Hip Adductor (Machine)
3
15-20 reps
-
9
Hip Abductor (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
4
Pull-Up (Assisted)
3
8-10 reps
-
5
Chest Supported Row (Machine)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Cable)
4
12-16 reps
-
8
Hip Adductor (Machine)
3
15-20 reps
-
9
Hip Abductor (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
4
Pull-Up (Assisted)
3
8-10 reps
-
5
Chest Supported Row (Machine)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Cable)
4
12-16 reps
-
8
Hip Adductor (Machine)
3
15-20 reps
-
9
Hip Abductor (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
7 reps
-
2
Pec Deck (Machine)
2
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
4
Pull-Up (Assisted)
2
7 reps
-
5
Chest Supported Row (Machine)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Lateral Raise (Cable)
2
10 reps
-
8
Hip Adductor (Machine)
2
15 reps
-
9
Hip Abductor (Machine)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8-15 reps
-
2
Leg Extension
2
10-15 reps
-
3
Leg Press
2
6-8 reps
-
4
Reverse Lunge-Foot Evelated
2
10-15 reps
-
5
Stiff Leg Deadlift
2
8-12 reps
-
6
Hip Thrust (Machine)
2
10-15 reps
-
7
Hamstring Curl
1
12-18 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press
2
6-8 reps
-
4
Reverse Lunge-Foot Evelated
2
10-15 reps
-
5
Stiff Leg Deadlift
3
8-12 reps
-
6
Hip Thrust (Machine)
2
10-15 reps
-
7
Hamstring Curl
2
12-18 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press
3
6-8 reps
-
4
Reverse Lunge-Foot Evelated
2
10-15 reps
-
5
Stiff Leg Deadlift
3
8-12 reps
-
6
Hip Thrust (Machine)
2
10-15 reps
-
7
Hamstring Curl
3
12-18 reps
-
8
Abs Crunch (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
4
8-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press
3
6-8 reps
-
4
Reverse Lunge-Foot Evelated
2
10-15 reps
-
5
Stiff Leg Deadlift
3
8-12 reps
-
6
Hip Thrust (Machine)
2
10-15 reps
-
7
Hamstring Curl
3
12-18 reps
-
8
Abs Crunch (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
4
8-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press
3
6-8 reps
-
4
Reverse Lunge-Foot Evelated
2
10-15 reps
-
5
Stiff Leg Deadlift
3
8-12 reps
-
6
Hip Thrust (Machine)
2
10-15 reps
-
7
Hamstring Curl
3
12-18 reps
-
8
Abs Crunch (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
7 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
5 reps
-
4
Reverse Lunge-Foot Evelated
2
8 reps
-
5
Stiff Leg Deadlift
2
7 reps
-
6
Hip Thrust (Machine)
1
10 reps
-
7
Hamstring Curl
1
6 reps
-
8
Abs Crunch (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
-
2
Dip (Assisted)
2
10-15 reps
-
3
Rear Delt Fly (Machine)
2
15-20 reps
-
4
Lat Pulldown
2
15-20 reps
-
5
Preacher Curl (EZ Bar)
2
10-14 reps
-
6
Overhead Tricep Extension (Cable)
2
10-14 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Dip (Assisted)
2
10-15 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4
Lat Pulldown
3
15-20 reps
-
5
Preacher Curl (EZ Bar)
3
10-14 reps
-
6
Overhead Tricep Extension (Cable)
2
10-14 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Dip (Assisted)
3
10-15 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4
Lat Pulldown
3
15-20 reps
-
5
Preacher Curl (EZ Bar)
3
10-14 reps
-
6
Overhead Tricep Extension (Cable)
3
10-14 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Dip (Assisted)
3
10-15 reps
-
3
Rear Delt Fly (Machine)
4
15-20 reps
-
4
Lat Pulldown
3
15-20 reps
-
5
Preacher Curl (EZ Bar)
3
10-14 reps
-
6
Overhead Tricep Extension (Cable)
3
10-14 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Dip (Assisted)
3
10-15 reps
-
3
Rear Delt Fly (Machine)
4
15-20 reps
-
4
Lat Pulldown
3
15-20 reps
-
5
Preacher Curl (EZ Bar)
3
10-14 reps
-
6
Overhead Tricep Extension (Cable)
3
10-14 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
-
2
Dip (Assisted)
2
5 reps
-
3
Rear Delt Fly (Machine)
2
6 reps
-
4
Lat Pulldown
2
10 reps
-
5
Preacher Curl (EZ Bar)
1
5 reps
-
6
Overhead Tricep Extension (Cable)
2
5 reps
-
7
Lateral Raise (Dumbbell)
2
7 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
7-10 Reps
-
2
Pec Deck (Machine)
2 Sets
10-15 Reps
-
3
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
-
4
Pull-Up (Assisted)
2 Sets
8-10 Reps
-
5
Chest Supported Row (Machine)
2 Sets
10-15 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
-
7
Lateral Raise (Cable)
2 Sets
12-16 Reps
-
8
Hip Adductor (Machine)
2 Sets
15-20 Reps
-
9
Hip Abductor (Machine)
2 Sets
15-20 Reps
-
Day 2
1
Calf Raise (Machine)
3 Sets
8-15 Reps
-
2
Leg Extension
2 Sets
10-15 Reps
-
3
Leg Press
2 Sets
6-8 Reps
-
4
Reverse Lunge-Foot Evelated
2 Sets
10-15 Reps
-
5
Stiff Leg Deadlift
2 Sets
8-12 Reps
-
6
Hip Thrust (Machine)
2 Sets
10-15 Reps
-
7
Hamstring Curl
1 Set
12-18 Reps
-
8
Abs Crunch (Machine)
2 Sets
10-15 Reps
-
Day 3
1
Bench Press (Barbell)
2 Sets
6-10 Reps
-
2
Dip (Assisted)
2 Sets
10-15 Reps
-
3
Rear Delt Fly (Machine)
2 Sets
15-20 Reps
-
4
Lat Pulldown
2 Sets
15-20 Reps
-
5
Preacher Curl (EZ Bar)
2 Sets
10-14 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
10-14 Reps
-
7
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-