Mishi 4 day fitness
Build curves, not bulk. Strong and sculpted
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Glute Bridge (Bodyweight) | 1 | 20 reps | — |
| 2 | Side Leg Swings | 1 | 20 reps | — |
| 3 | Hip Thrust (Barbell) | 4 | 10 reps | @8 |
| 4 | Romanian Deadlift (Barbell) | 3 | 10 reps | @8 |
| 5 | Curtsy Lunge | 3 | 12 reps | @7 |
| 6 | Glute Kickback (Cable) | 3 | 15 reps | @8 |
| 7 | Seated Hamstring Curl | 3 | 12 reps | @8 |
| 8 | Frog Pump | 2 | 30 reps | — |
| 9 | Dynamic Side Plank | 2 | 24 reps | — |
| 10 | Ab Roller | 3 | 10 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Row (Cable) | 3 | 12 reps | @8 |
| 2 | Lat Pulldown | 3 | 10 reps | @8.5 |
| 3 | Lateral Raise (Dumbbell) | 3 | 15 reps | @7 |
| 4 | Arnold Press | 3 | 10 reps | @9 |
| 5 | Face Pull | 3 | 15 reps | @8 |
| 6 | Band Pull Apart | 2 | 20 reps | @7 |
| 7 | Plank with Shoulder Taps | 2 | 20 reps | — |
| 8 | Bicycle Crunch | 1 | 50 reps | — |
| 9 | V-Up | 1 | 20 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Bodyweight) | 1 | 20 reps | — |
| 2 | Banded Side Steps | 1 | 10 reps | — |
| 3 | Bulgarian Split Squat (Barbell) | 3 | 10 reps | @9 |
| 4 | Squat (Barbell) | 4 | 8 reps | @8.5 |
| 5 | Leg Press | 3 | 12 reps | @8 |
| 6 | Pull Through (Cable) | 3 | 15 reps | @8 |
| 7 | Walking Lunge | 3 | 12 reps | @8.5 |
| 8 | Dead Bug | 1 | 15 reps | — |
| 9 | Russian Twist (Dumbbell) | 1 | 50 reps | — |
| 10 | Abs Crunch (Bodyweight) | 1 | 50 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | 500m Row | 1 | 1 rep | — |
| 2 | Kettlebell Swing | 4 | 15 reps | @8 |
| 3 | Tricep Kickback | 3 | 10 reps | @7 |
| 4 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps | @8 |
| 5 | Glute Kickback (Cable) | 3 | 15 reps | @8 |
| 6 | Glute Bridge (Bodyweight) | 3 | 15 reps | — |
| 7 | Clamshells (Band) | 3 | 15 reps | — |
| 8 | Plank | 1 | 1 min | — |
| 9 | Side Plank | 1 | 1 min | — |
| 10 | Bicycle Crunch | 1 | 50 reps | — |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, Mishi 4 day fitness is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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.
Mishi 4 day fitness 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Mishi 4 day fitness 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
