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Mishi 4 day fitness

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Program Description

Build and shape glutes, tone and define full body, lose fat, feel strong and confident

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 04, 2025 10:40
  • Last Edited
    Jun 18, 2025 10:53

Summary

Unlock your strength with the Mishi 4 Day Fitness program, a comprehensive 4-week journey designed to sculpt your glutes, hams, back, and shoulders. This program features four dynamic training days each week, combining bodyweight, barbell, and cable exercises to maximize your muscle engagement and enhance your overall fitness. With a focus on progressive intensity, you'll challenge yourself with targeted reps that promote growth and endurance. Get ready to elevate your workouts and achieve the results you've been striving for!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
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
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Curtsy Lunge
3
12 reps
RPE 7
6
Glute Kickback (Cable)
3
15 reps
RPE 8
7
Seated Hamstring Curl
3
12 reps
RPE 8
8
Frog Pump
2
30 reps
-
9
Dynamic Side Plank
2
24 reps
-
10
Ab Roller
3
10 reps
-
Day 1
#
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
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Curtsy Lunge
3
12 reps
RPE 7
6
Glute Kickback (Cable)
3
15 reps
RPE 8
7
Seated Hamstring Curl
3
12 reps
RPE 8
8
Frog Pump
2
30 reps
-
9
Dynamic Side Plank
2
24 reps
-
10
Ab Roller
3
10 reps
-
Day 1
#
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
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Curtsy Lunge
3
12 reps
RPE 7
6
Glute Kickback (Cable)
3
15 reps
RPE 8
7
Seated Hamstring Curl
3
12 reps
RPE 8
8
Frog Pump
2
30 reps
-
9
Dynamic Side Plank
2
24 reps
-
10
Ab Roller
3
10 reps
-
Day 1
#
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
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Curtsy Lunge
3
12 reps
RPE 7
6
Glute Kickback (Cable)
3
15 reps
RPE 8
7
Seated Hamstring Curl
3
12 reps
RPE 8
8
Frog Pump
2
30 reps
-
9
Dynamic Side Plank
2
24 reps
-
10
Ab Roller
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Arnold Press
3
10 reps
RPE 9
5
Face Pull
3
15 reps
RPE 8
6
Band Pull Apart
2
20 reps
RPE 7
7
Plank with Shoulder Taps
2
20 reps
-
8
Bicycle Crunch
1
50 reps
-
9
V-Up
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Arnold Press
3
10 reps
RPE 9
5
Face Pull
3
15 reps
RPE 8
6
Band Pull Apart
2
20 reps
RPE 7
7
Plank with Shoulder Taps
2
20 reps
-
8
Bicycle Crunch
1
50 reps
-
9
V-Up
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Arnold Press
3
10 reps
RPE 9
5
Face Pull
3
15 reps
RPE 8
6
Band Pull Apart
2
20 reps
RPE 7
7
Plank with Shoulder Taps
2
20 reps
-
8
Bicycle Crunch
1
50 reps
-
9
V-Up
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Arnold Press
3
10 reps
RPE 9
5
Face Pull
3
15 reps
RPE 8
6
Band Pull Apart
2
20 reps
RPE 7
7
Plank with Shoulder Taps
2
20 reps
-
8
Bicycle Crunch
1
50 reps
-
9
V-Up
1
20 reps
-
Day 3
#
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
RPE 9
4
Squat (Barbell)
4
8 reps
RPE 8.5
5
Leg Press
3
12 reps
RPE 8
6
Pull Through (Cable)
3
15 reps
RPE 8
7
Walking Lunge
3
12 reps
RPE 8.5
8
Dead Bug
1
15 reps
-
9
Russian Twist (Dumbbell)
1
50 reps
-
10
Abs Crunch (Bodyweight)
1
50 reps
-
Day 3
#
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
RPE 9
4
Squat (Barbell)
4
8 reps
RPE 8.5
5
Leg Press
3
12 reps
RPE 8
6
Pull Through (Cable)
3
15 reps
RPE 8
7
Walking Lunge
3
12 reps
RPE 8.5
8
Dead Bug
1
15 reps
-
9
Russian Twist (Dumbbell)
1
50 reps
-
10
Abs Crunch (Bodyweight)
1
50 reps
-
Day 3
#
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
RPE 9
4
Squat (Barbell)
4
8 reps
RPE 8.5
5
Leg Press
3
12 reps
RPE 8
6
Pull Through (Cable)
3
15 reps
RPE 8
7
Walking Lunge
3
12 reps
RPE 8.5
8
Dead Bug
1
15 reps
-
9
Russian Twist (Dumbbell)
1
50 reps
-
10
Abs Crunch (Bodyweight)
1
50 reps
-
Day 3
#
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
RPE 9
4
Squat (Barbell)
4
8 reps
RPE 8.5
5
Leg Press
3
12 reps
RPE 8
6
Pull Through (Cable)
3
15 reps
RPE 8
7
Walking Lunge
3
12 reps
RPE 8.5
8
Dead Bug
1
15 reps
-
9
Russian Twist (Dumbbell)
1
50 reps
-
10
Abs Crunch (Bodyweight)
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
1 reps
-
2
Kettlebell Swing
4
15 reps
RPE 8
3
Tricep Kickback
3
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Glute Kickback (Cable)
3
15 reps
RPE 8
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Clamshells (Band)
3
15 reps
-
8
Plank
1
1 mins
-
9
Side Plank
1
1 mins
-
10
Bicycle Crunch
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
1 reps
-
2
Kettlebell Swing
4
15 reps
RPE 8
3
Tricep Kickback
3
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Glute Kickback (Cable)
3
15 reps
RPE 8
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Clamshells (Band)
3
15 reps
-
8
Plank
1
1 mins
-
9
Side Plank
1
1 mins
-
10
Bicycle Crunch
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
1 reps
-
2
Kettlebell Swing
4
15 reps
RPE 8
3
Tricep Kickback
3
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Glute Kickback (Cable)
3
15 reps
RPE 8
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Clamshells (Band)
3
15 reps
-
8
Plank
1
1 mins
-
9
Side Plank
1
1 mins
-
10
Bicycle Crunch
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
1 reps
-
2
Kettlebell Swing
4
15 reps
RPE 8
3
Tricep Kickback
3
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Glute Kickback (Cable)
3
15 reps
RPE 8
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Clamshells (Band)
3
15 reps
-
8
Plank
1
1 mins
-
9
Side Plank
1
1 mins
-
10
Bicycle Crunch
1
50 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Glute Bridge (Bodyweight)
1 Set
20 Reps
-
2
Side Leg Swings
1 Set
20 Reps
-
3
Hip Thrust (Barbell)
4 Sets
10 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
5
Curtsy Lunge
3 Sets
12 Reps
@7
6
Glute Kickback (Cable)
3 Sets
15 Reps
@8
7
Seated Hamstring Curl
3 Sets
12 Reps
@8
8
Frog Pump
2 Sets
30 Reps
-
9
Dynamic Side Plank
2 Sets
24 Reps
-
10
Ab Roller
3 Sets
10 Reps
-
Day 2
1
Seated Row (Cable)
3 Sets
12 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@8.5
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4
Arnold Press
3 Sets
10 Reps
@9
5
Face Pull
3 Sets
15 Reps
@8
6
Band Pull Apart
2 Sets
20 Reps
@7
7
Plank with Shoulder Taps
2 Sets
20 Reps
-
8
Bicycle Crunch
1 Set
50 Reps
-
9
V-Up
1 Set
20 Reps
-
Day 3
1
Squat (Bodyweight)
1 Set
20 Reps
-
2
Banded Side Steps
1 Set
10 Reps
-
3
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
@9
4
Squat (Barbell)
4 Sets
8 Reps
@8.5
5
Leg Press
3 Sets
12 Reps
@8
6
Pull Through (Cable)
3 Sets
15 Reps
@8
7
Walking Lunge
3 Sets
12 Reps
@8.5
8
Dead Bug
1 Set
15 Reps
-
9
Russian Twist (Dumbbell)
1 Set
50 Reps
-
10
Abs Crunch (Bodyweight)
1 Set
50 Reps
-
Day 4
1
500m Row
1 Set
1 Reps
-
2
Kettlebell Swing
4 Sets
15 Reps
@8
3
Tricep Kickback
3 Sets
10 Reps
@7
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
5
Glute Kickback (Cable)
3 Sets
15 Reps
@8
6
Glute Bridge (Bodyweight)
3 Sets
15 Reps
-
7
Clamshells (Band)
3 Sets
15 Reps
-
8
Plank
1 Set
1 mins
-
9
Side Plank
1 Set
1 mins
-
10
Bicycle Crunch
1 Set
50 Reps
-