UPDATED 4 DAY ROTATION
Transform your routine with a powerful 4-day rotation that builds strength and endurance over 18 weeks—get ready to unlock your potential!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Rear Delt Row | 3 | 8–12 reps |
| 2 | Lateral Raise (Cable) | 3 | 8–12 reps |
| 3 | Face Pull | 2 | 8–12 reps |
| 4 | Shrug (Barbell) | 2 | 8–12 reps |
| 5 | Pull-Up (Bodyweight) | 3 | AMRAP |
| 6 | Front Raise | 3 | 8–12 reps |
| 7 | Lat Pulldown | 3 | 8–12 reps |
| 8 | Kelso Shrug | 2 | 8–12 reps |
| 9 | Straight Arm Pulldown | 2 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Neck Curl | 3 | 10–20 reps |
| 2 | High Bar Squat (Barbell) | 2 | 8–12 reps |
| 3 | Good Morning | 2 | 8–12 reps |
| 4 | Leg Press (45 Degrees) | 2 | 8–12 reps |
| 5 | Calf Raise (Leg Press) | 3 | 8–12 reps |
| 6 | Hamstring Curl | 3 | 8–12 reps |
| 7 | Reverse Lunge (Dumbbell) | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Rear Delt Fly (Cable) | 2 | 8–12 reps |
| 2 | Chest Fly (Cable) | 2 | 8–12 reps |
| 3 | Pendlay Row | 2 | 5–8 reps |
| 4 | Bench Press (Paused) | 2 | 5–8 reps |
| 5 | Incline Bench Press (Barbell) | 3 | 5–8 reps |
| 6 | Chest Supported Row (Dumbbell) | 3 | 8–12 reps |
| 7 | Lateral Raise (Dumbbell) | 2 | 8–12 reps |
| 8 | Front Raise | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Alternating Dumbbell Curl | 2 | 8–12 reps |
| 2 | Single Arm Pushdown | 2 | 8–12 reps |
| 3 | Hammer Curl (Dumbbell) | 2 | 8–12 reps |
| 4 | JM Press (Smith Machine) | 2 | 8–12 reps |
| 5 | Incline Curl (Dumbbell) | 2 | 8–12 reps |
| 6 | Lying Tricep Extension (Barbell) | 2 | 8–12 reps |
| 7 | Wrist Curls | 3 | 12–15 reps |
| 8 | Reverse Wrist Curl (Dumbbell) | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Rear Delt Row | 3 | 8–12 reps |
| 2 | Lateral Raise (Cable) | 3 | 8–12 reps |
| 3 | Face Pull | 2 | 8–12 reps |
| 4 | Shrug (Barbell) | 2 | 8–12 reps |
| 5 | Pull-Up (Bodyweight) | 3 | AMRAP |
| 6 | Front Raise | 3 | 8–12 reps |
| 7 | Lat Pulldown | 3 | 8–12 reps |
| 8 | Kelso Shrug | 2 | 8–12 reps |
| 9 | Straight Arm Pulldown | 2 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Neck Curl | 3 | 10–20 reps |
| 2 | High Bar Squat (Barbell) | 2 | 8–12 reps |
| 3 | Good Morning | 2 | 8–12 reps |
| 4 | Leg Press (45 Degrees) | 2 | 8–12 reps |
| 5 | Calf Raise (Leg Press) | 3 | 8–12 reps |
| 6 | Hamstring Curl | 3 | 8–12 reps |
| 7 | Reverse Lunge (Dumbbell) | 2 | 8–12 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, UPDATED 4 DAY ROTATION is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a garage 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.
UPDATED 4 DAY ROTATION is structured around 6 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
UPDATED 4 DAY ROTATION 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.
Get started
