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4day exp version 3

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Program Description

Unlock your potential with the **4day exp** program, designed for intermediate lifters looking to elevate their strength and physique in just one week. This four-day split combines bodybuilding and powerbuilding techniques, utilizing a full gym to maximize muscle engagement across all major groups. Each session is packed with a variety of exercises, including deadlifts, squats, and overhead presses, ensuring a comprehensive approach to building strength and size. Get ready to challenge yourself and see real results!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    120 minutes
  • Created
    Nov 07, 2025 02:08
  • Last Edited
    Nov 07, 2025 02:17
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.9%
Middle Delts
10%
Front Delts
9.5%
Biceps
8.9%
Calves
8.2%
Upper Back
7.8%
Quadriceps
7.7%
Abs
7.3%
Hamstrings
6.6%
Glutes
5.5%
Lats
5.1%
Chest
4.9%
Forearms
4.6%
Lower Back
1.5%
Adductors
1.1%
Rear Delts
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
4-8 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Bulgarian Split Squat (Barbell)
2
6-10 reps
-
5
Cable Crunch
3
15 reps
-
6
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
15 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3A
Dip (Weighted)
2
4-8 reps
-
3B
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
-
4
French Press
3
10-15 reps
-
5
Chest Fly (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
-
2
Seated Hamstring Curl
2
6-10 reps
-
3
Calf Raise (Machine)
3
15 reps
-
4
Seated Overhead Press (Dumbbell)
2
6-10 reps
-
5
Bicep Curl (Barbell)
2
6-10 reps
-
6
Chest Supported Row (Machine)
2
6-10 reps
-
7
Pullover (Dumbbell)
2
10-15 reps
-
8
Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
-
2
Shrug (Barbell)
2
10-15 reps
-
3
JM Press (Smith Machine)
2
6-10 reps
-
4A
Skull Crusher (Dumbbell)
2
6-10 reps
-
4B
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Upright Row (Barbell)
3
6-10 reps
-
6
Calf Raise (Machine)
3
15 reps
-
Week 1
1 / 1 Weeks
Day 3
1
Leg Extension
2 Sets
6-10 Reps
-
2
Seated Hamstring Curl
2 Sets
6-10 Reps
-
3
Calf Raise (Machine)
3 Sets
15 Reps
-
4
Seated Overhead Press (Dumbbell)
2 Sets
6-10 Reps
-
5
Bicep Curl (Barbell)
2 Sets
6-10 Reps
-
6
Chest Supported Row (Machine)
2 Sets
6-10 Reps
-
7
Pullover (Dumbbell)
2 Sets
10-15 Reps
-
8
Cable Crunch
3 Sets
15 Reps
-
Day 2
1
Calf Raise (Machine)
3 Sets
15 Reps
-
2
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
-
3A
Dip (Weighted)
2 Sets
4-8 Reps
-
3B
Pull-Up (Neutral Grip, Weighted)
2 Sets
4-8 Reps
-
4
French Press
3 Sets
10-15 Reps
-
5
Chest Fly (Cable)
3 Sets
10-15 Reps
-
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
Day 1
1
Squat (Smith Machine)
2 Sets
4-8 Reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
4
Bulgarian Split Squat (Barbell)
2 Sets
6-10 Reps
-
5
Cable Crunch
3 Sets
15 Reps
-
6
Wrist Curls
3 Sets
10-15 Reps
-
Day 4
1
High Bar Squat (Barbell)
2 Sets
4-8 Reps
-
2
Shrug (Barbell)
2 Sets
10-15 Reps
-
3
JM Press (Smith Machine)
2 Sets
6-10 Reps
-
4A
Skull Crusher (Dumbbell)
2 Sets
6-10 Reps
-
4B
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
-
5
Upright Row (Barbell)
3 Sets
6-10 Reps
-
6
Calf Raise (Machine)
3 Sets
15 Reps
-