logo
BoostcampPNG

4 day/ week bodybuilding program

by Akos S.

Program Description

Emphasis: arms, shoulders, chest, upper back Day1, rest, Day2, rest, Day3, Day4, rest

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Jun 29, 2024 02:20
  • Last Edited
    Jun 18, 2025 08:07

Summary

Transform your physique with this focused 4-day bodybuilding program designed to maximize muscle growth in just one week. Each session targets major muscle groups through a combination of compound and isolation exercises, ensuring balanced development and strength gains. With a full gym setup, you'll have access to a variety of equipment to challenge yourself and push your limits. Commit to this program and watch your body evolve as you build muscle and enhance your overall fitness.
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.6%
Upper Back
10.5%
Biceps
10.5%
Chest
8.8%
Front Delts
8.8%
Middle Delts
8.2%
Quadriceps
7.7%
Abs
7.2%
Lats
7.2%
Hamstrings
6.9%
Glutes
5.3%
Rear Delts
3.4%
Lower Back
1.9%
Adductors
1.4%
Forearms
1.4%
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
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
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
-
RPE 9-10
-
-
2
Pull-Up (Weighted)
1
2
6-8 reps
-
RPE 9-10
-
3
JM Press (Smith Machine)
1
2
8-12 reps
-
RPE 8-9
-
4
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
-
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
2
10-15 reps
-
RPE 10
RPE 10
6
Incline Curl (Dumbbell)
1
2
8-12 reps
-
RPE 10
RPE 10
7
Decline Sit Up (Weighted)
1
2
10-15 reps
-
RPE 8-9
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-6 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
1
8-12 reps
8-15 reps
RPE 10
RPE 10
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9-10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
6
Leg Curl
2
8-12 reps
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9-10
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 10
RPE 10
4
Reverse Pec Deck
3
8-12 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 10
6
Power Shrug
2
10-15 reps
RPE 10
Week 1
1 / 1 Weeks
Day 2
1
High Bar Squat (Barbell)
3 Sets
5-6 Reps
@8-9
2
Incline Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
8-15 Reps
@10
@10
3
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@9-10
4
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
5
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@10
6
Leg Curl
2 Sets
8-12 Reps
@10
7
Hammer Curl
3 Sets
8-12 Reps
@10
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
@9-10
2
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
@10
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
5
Pec Deck (Machine)
2 Sets
8-12 Reps
@10
Day 4
1
Squat (Smith Machine)
3 Sets
6-8 Reps
@8-9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Extension
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@10
4
Reverse Pec Deck
3 Sets
8-12 Reps
@10
5
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@10
6
Power Shrug
2 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
-
@9-10
-
-
2
Pull-Up (Weighted)
1 Set
2 Sets
6-8 Reps
-
@9-10
-
3
JM Press (Smith Machine)
1 Set
2 Sets
8-12 Reps
-
@8-9
-
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
8-12 Reps
-
@10
@10
5
Lateral Raise (Cable)
1 Set
2 Sets
10-15 Reps
-
@10
@10
6
Incline Curl (Dumbbell)
1 Set
2 Sets
8-12 Reps
-
@10
@10
7
Decline Sit Up (Weighted)
1 Set
2 Sets
10-15 Reps
-
@8-9
@8-9