4-Day Per Week Full Body
Transform your strength and endurance in just 10 weeks with a balanced full-body routine designed for real-life results, 4 days a week.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 4-Day Per Week Full Body is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a full 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 40 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.
4-Day Per Week Full Body is structured around 4 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
4-Day Per Week Full Body 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
