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Garrett’s Training Program

by Garrett G.

Program Description

4 day a week program, can change exercises, just keep them somewhat similar

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 16, 2025 09:40
  • Last Edited
    Jun 18, 2025 10:01

Summary

Transform your upper body in just 4 weeks with Garrett’s Training Program, designed for dedicated lifters ready to push their limits. This 4-day-a-week regimen focuses on essential compound and isolation movements, utilizing a full gym setup to target your chest, back, shoulders, and arms. Expect a balanced mix of machine and cable exercises, ensuring optimal muscle engagement and growth. Get ready to build strength and definition while refining your technique!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.7%
Hamstrings
10.7%
Lats
9.6%
Upper Back
9.1%
Triceps
9.1%
Biceps
7.1%
Front Delts
6.6%
Chest
6.6%
Rear Delts
5.6%
Glutes
5.1%
Middle Delts
5.1%
Adductors
5.1%
Calves
5.1%
Lower Back
2.5%
Abs
1%
Forearms
0.5%
Abductors
0.5%
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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
Chest Press (Machine)
3
6 reps
RPE 9
2
Chest Supported Row
3
6 reps
RPE 9
3
Shoulder Press (Plate Loaded)
3
6 reps
RPE 9
4
Lat Pulldown
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Preacher Curl (Machine)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
RPE 9
2
Chest Supported Row
3
6 reps
RPE 9
3
Shoulder Press (Plate Loaded)
3
6 reps
RPE 9
4
Lat Pulldown
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Preacher Curl (Machine)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
RPE 9
2
Chest Supported Row
3
6 reps
RPE 9
3
Shoulder Press (Plate Loaded)
3
6 reps
RPE 9
4
Lat Pulldown
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Preacher Curl (Machine)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
RPE 9
2
Chest Supported Row
3
6 reps
RPE 9
3
Shoulder Press (Plate Loaded)
3
6 reps
RPE 9
4
Lat Pulldown
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Preacher Curl (Machine)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6 reps
RPE 9
2
Seated Hamstring Curl
3
8 reps
RPE 9
3
Leg Extension
3
8 reps
RPE 9
4
Hip Adductor (Machine)
3
8 reps
RPE 9
5
Seated Calf Raise
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6 reps
RPE 9
2
Seated Hamstring Curl
3
8 reps
RPE 9
3
Leg Extension
3
8 reps
RPE 9
4
Hip Adductor (Machine)
3
8 reps
RPE 9
5
Seated Calf Raise
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6 reps
RPE 9
2
Seated Hamstring Curl
3
8 reps
RPE 9
3
Leg Extension
3
8 reps
RPE 9
4
Hip Adductor (Machine)
3
8 reps
RPE 9
5
Seated Calf Raise
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6 reps
RPE 9
2
Seated Hamstring Curl
3
8 reps
RPE 9
3
Leg Extension
3
8 reps
RPE 9
4
Hip Adductor (Machine)
3
8 reps
RPE 9
5
Seated Calf Raise
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row
3
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
5
Dip (Assisted)
3
8 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row
3
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
5
Dip (Assisted)
3
8 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row
3
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
5
Dip (Assisted)
3
8 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row
3
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
5
Dip (Assisted)
3
8 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
2
Leg Press (45 Degrees)
3
8 reps
RPE 9
3
Leg Extension
3
8 reps
RPE 9
4
Hamstring Curl
3
8 reps
RPE 9
5
Hip Adductor (Machine)
3
8 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
2
Leg Press (45 Degrees)
3
8 reps
RPE 9
3
Leg Extension
3
8 reps
RPE 9
4
Hamstring Curl
3
8 reps
RPE 9
5
Hip Adductor (Machine)
3
8 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
2
Leg Press (45 Degrees)
3
8 reps
RPE 9
3
Leg Extension
3
8 reps
RPE 9
4
Hamstring Curl
3
8 reps
RPE 9
5
Hip Adductor (Machine)
3
8 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
2
Leg Press (45 Degrees)
3
8 reps
RPE 9
3
Leg Extension
3
8 reps
RPE 9
4
Hamstring Curl
3
8 reps
RPE 9
5
Hip Adductor (Machine)
3
8 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
6 Reps
@9
2
Chest Supported Row
3 Sets
6 Reps
@9
3
Shoulder Press (Plate Loaded)
3 Sets
6 Reps
@9
4
Lat Pulldown
3 Sets
8 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
8 Reps
@9
6
Preacher Curl (Machine)
3 Sets
8 Reps
@9
Day 2
1
Pendulum Squat
3 Sets
6 Reps
@9
2
Seated Hamstring Curl
3 Sets
8 Reps
@9
3
Leg Extension
3 Sets
8 Reps
@9
4
Hip Adductor (Machine)
3 Sets
8 Reps
@9
5
Seated Calf Raise
3 Sets
8 Reps
@9
Day 3
1
Chest Supported Row
3 Sets
6 Reps
@9
2
Seated Row (Cable)
3 Sets
8 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@9
5
Dip (Assisted)
3 Sets
8 Reps
@9
6
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@9
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@9
2
Leg Press (45 Degrees)
3 Sets
8 Reps
@9
3
Leg Extension
3 Sets
8 Reps
@9
4
Hamstring Curl
3 Sets
8 Reps
@9
5
Hip Adductor (Machine)
3 Sets
8 Reps
@9
6
Standing Calf Raise
3 Sets
8 Reps
@9