4 Day - Free Weight
High Volume Hypertrophy Program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Dumbbell) | 3 | 12 reps |
| 2 | Pull-Up (Bodyweight) | 1 | 12 reps |
| 1 | 10 reps | ||
| 2 | 8 reps | ||
| 3 | Bent Over Row (Barbell) | 2 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 4 | Meadow Row | 2 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 5 | Upright Row (Dumbbell) | 4 | 15 reps |
| 6 | Bicep Curl (EZ Bar) | 1 | 15 reps |
| 1 | 12 reps | ||
| 7 | Incline Curl (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Paused) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 2 | Incline Bench Press (Dumbbell) | 2 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | Standing Behind Neck Shoulder Press (Barbell) | 2 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 4 | Pec Fly (Dumbbell) | 2 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 5 | Front Raise | 2 | 12 reps |
| 1 | 10 reps | ||
| 6 | Skull Crusher (Barbell) | 2 | 12 reps |
| 1 | 10 reps | ||
| 7 | JM Press | 2 | 12 reps |
| 1 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Zercher Squat (Barbell) | 2 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 2 | Good Morning | 2 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | Split Squat (Barbell) | 2 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 4 | Sissy Squat | 2 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 5 | Standing Calf Raise | 2 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 6 | Lateral Raise (Dumbbell) | 2 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Neck Curl | 2 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 2 | Neck Extension | 2 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | Rear Delt Fly (Dumbbell) | 2 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 4 | Wrist Curls | 2 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 5 | Reverse Wrist Curl (Dumbbell) | 2 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 6 | Reverse Wrist Curl (Barbell) | 2 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 7 | Dead Hang | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps |
Weeks 2–9 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 4 Day - Free Weight is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 9 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 70 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 - Free Weight 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 9 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 - Free Weight 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
