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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.
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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
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