Program Description
4 day a week program, can change exercises, just keep them somewhat similar
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedMay 16, 2025 09:40
- Last EditedJun 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!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Row3 Sets
6 Reps
@9
3
Shoulder Press (Plate Loaded)3 Sets
6 Reps
@9
4
Lat Pulldown3 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 Squat3 Sets
6 Reps
@9
2
Seated Hamstring Curl3 Sets
8 Reps
@9
3
Leg Extension3 Sets
8 Reps
@9
4
Hip Adductor (Machine)3 Sets
8 Reps
@9
5
Seated Calf Raise3 Sets
8 Reps
@9
Day 3
1
Chest Supported Row3 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 Extension3 Sets
8 Reps
@9
4
Hamstring Curl3 Sets
8 Reps
@9
5
Hip Adductor (Machine)3 Sets
8 Reps
@9
6
Standing Calf Raise3 Sets
8 Reps
@9