Program Description
Unlock your strength and build a balanced physique with this 10-week, 4-day full body workout program. Designed for those looking to maximize their training efficiency, each session targets all major muscle groups, ensuring you develop strength and endurance without spending hours in the gym. With a focus on compound movements and progressive overload, you’ll see noticeable gains in both muscle definition and overall fitness. Commit to this program and transform your body while fitting workouts seamlessly into your weekly routine!
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting, Athletics
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout40 minutes
- CreatedNov 24, 2025 04:20
- Last EditedNov 24, 2025 05:20
Muscle Engagement
Front
Back
MuscleSet
Glutes
16.5%
Hamstrings
15.2%
Quadriceps
12.7%
Lats
10.1%
Upper Back
10.1%
Front Delts
6.3%
Triceps
5.1%
Lower Back
5.1%
Chest
5.1%
Biceps
5.1%
Abs
3.8%
Middle Delts
2.5%
Abductors
1.3%
Adductors
1.3%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Leg Press
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Leg Press
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Leg Press
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Leg Press
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Leg Press
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Leg Press
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Leg Press
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Leg Press
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Leg Press
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Leg Press
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
5
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
5
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
5
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
5
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
5
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
5
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
5
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
5
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
5
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
5
Leg Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pulldown Row
3
10-12 reps
-
2
Glute Kickback (Cable)
3
12-15 reps
-
3
Pull-Up (Assisted)
3
6-10 reps
-
4
Leg Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pulldown Row
3
10-12 reps
-
2
Glute Kickback (Cable)
3
12-15 reps
-
3
Pull-Up (Assisted)
3
6-10 reps
-
4
Leg Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pulldown Row
3
10-12 reps
-
2
Glute Kickback (Cable)
3
12-15 reps
-
3
Pull-Up (Assisted)
3
6-10 reps
-
4
Leg Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pulldown Row
3
10-12 reps
-
2
Glute Kickback (Cable)
3
12-15 reps
-
3
Pull-Up (Assisted)
3
6-10 reps
-
4
Leg Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pulldown Row
3
10-12 reps
-
2
Glute Kickback (Cable)
3
12-15 reps
-
3
Pull-Up (Assisted)
3
6-10 reps
-
4
Leg Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pulldown Row
3
10-12 reps
-
2
Glute Kickback (Cable)
3
12-15 reps
-
3
Pull-Up (Assisted)
3
6-10 reps
-
4
Leg Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pulldown Row
3
10-12 reps
-
2
Glute Kickback (Cable)
3
12-15 reps
-
3
Pull-Up (Assisted)
3
6-10 reps
-
4
Leg Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pulldown Row
3
10-12 reps
-
2
Glute Kickback (Cable)
3
12-15 reps
-
3
Pull-Up (Assisted)
3
6-10 reps
-
4
Leg Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pulldown Row
3
10-12 reps
-
2
Glute Kickback (Cable)
3
12-15 reps
-
3
Pull-Up (Assisted)
3
6-10 reps
-
4
Leg Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pulldown Row
3
10-12 reps
-
2
Glute Kickback (Cable)
3
12-15 reps
-
3
Pull-Up (Assisted)
3
6-10 reps
-
4
Leg Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Back Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Back Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Back Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Back Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Back Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Back Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Back Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Back Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Back Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Back Extension
3
8-12 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Hip Thrust (Barbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Chest Press (Machine)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Leg Press1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
Day 2
1
Lat Pulldown1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Seated Row (Machine)1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Romanian Deadlift (Dumbbell)1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Leg Curl1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 3
1
Pulldown Row1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
2
Glute Kickback (Cable)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Pull-Up (Assisted)1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
4
Leg Extension1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 4
1
Bent Over Row (Barbell)1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
2
Squat (Barbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Chest Fly (Machine)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Back Extension1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-