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Alpon gym

by Alpo

Program Description

Transform your fitness journey with the Alpon Gym program, a comprehensive 4-week training plan designed for those ready to elevate their strength and conditioning. Committing just 4 days a week, you'll engage in a balanced mix of resistance training and functional movements that challenge your body and boost your performance. Each session is crafted to maximize gains while fitting seamlessly into your busy schedule. Get ready to build muscle, increase endurance, and redefine your limits!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 18, 2026 07:51
  • Last Edited
    Jan 18, 2026 07:52
Muscle Engagement
Front
Back
MuscleSet
Chest
15.5%
Triceps
15.5%
Front Delts
12.4%
Biceps
12.4%
Quadriceps
7.3%
Hamstrings
7.3%
Lats
6.2%
Upper Back
6.2%
Glutes
5.2%
Forearms
4.7%
Abs
2.6%
Calves
2.1%
Adductors
1.6%
Lower Back
1%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
Preacher Curl (Barbell)
3
6-8 reps
-
4
Tricep Extension (Cable)
2
6-8 reps
-
5
Chest Fly (Cable)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
Preacher Curl (Barbell)
3
6-8 reps
-
4
Tricep Extension (Cable)
2
6-8 reps
-
5
Chest Fly (Cable)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
Preacher Curl (Barbell)
3
6-8 reps
-
4
Tricep Extension (Cable)
2
6-8 reps
-
5
Chest Fly (Cable)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
Preacher Curl (Barbell)
3
6-8 reps
-
4
Tricep Extension (Cable)
2
6-8 reps
-
5
Chest Fly (Cable)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Standing Calf Raise
2
6-10 reps
-
3
Seated Hamstring Curl
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5
Romanian Deadlift (Barbell)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Standing Calf Raise
2
6-10 reps
-
3
Seated Hamstring Curl
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5
Romanian Deadlift (Barbell)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Standing Calf Raise
2
6-10 reps
-
3
Seated Hamstring Curl
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5
Romanian Deadlift (Barbell)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Standing Calf Raise
2
6-10 reps
-
3
Seated Hamstring Curl
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5
Romanian Deadlift (Barbell)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
Preacher Curl (Barbell)
3
6-8 reps
-
4
Tricep Extension (Cable)
2
6-8 reps
-
5
Chest Fly (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
Preacher Curl (Barbell)
3
6-8 reps
-
4
Tricep Extension (Cable)
2
6-8 reps
-
5
Chest Fly (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
Preacher Curl (Barbell)
3
6-8 reps
-
4
Tricep Extension (Cable)
2
6-8 reps
-
5
Chest Fly (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
Preacher Curl (Barbell)
3
6-8 reps
-
4
Tricep Extension (Cable)
2
6-8 reps
-
5
Chest Fly (Cable)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
Preacher Curl (Barbell)
3
6-8 reps
-
4
Tricep Extension (Cable)
2
6-8 reps
-
5
Chest Fly (Cable)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
Preacher Curl (Barbell)
3
6-8 reps
-
4
Tricep Extension (Cable)
2
6-8 reps
-
5
Chest Fly (Cable)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
Preacher Curl (Barbell)
3
6-8 reps
-
4
Tricep Extension (Cable)
2
6-8 reps
-
5
Chest Fly (Cable)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
Preacher Curl (Barbell)
3
6-8 reps
-
4
Tricep Extension (Cable)
2
6-8 reps
-
5
Chest Fly (Cable)
2
6-8 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
-
-
-
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
3
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
4
Tricep Extension (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
5
Chest Fly (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
-
-
-
2
Standing Calf Raise
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
3
Seated Hamstring Curl
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
4
Leg Extension
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
5
Romanian Deadlift (Barbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
-
-
-
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
3
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
4
Tricep Extension (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
5
Chest Fly (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
-
-
-
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
3
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
4
Tricep Extension (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
5
Chest Fly (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-