4-5 full body workout for God's warriors
High frequency Upper body focused not for novices
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 1 | 6–8 reps | @7–9 |
| 1 | 8–10 reps | @7–9 | ||
| 1 | 8–10 reps | @7–10 | ||
| 2 | Incline Bench Press (Smith Machine) | 2 | 7–10 reps | @7–9 |
| 1 | 7–10 reps | @7–10 | ||
| 3 | Dumbbell Row | 1 | 7–10 reps | @10 |
| 4 | Hack Squat | 3 | 8–10 reps | @8 |
| 5 | Overhead Tricep Extension (Cable) | 1 | 6–8 reps | @9 |
| 1 | 6–10 reps | @9 | ||
| 1 | 8–10 reps | @9 | ||
| Superset | ||||
| 6A | Preacher Curl (EZ Bar) | 1 | 6–8 reps | @9 |
| 1 | 6–10 reps | @9 | ||
| 1 | 8–10 reps | @9 | ||
| 6B | Lateral Raise (Cable) | 3 | 6–10 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Smith Machine) | 1 | 6–8 reps | @8 |
| 1 | 8–10 reps | @9 | ||
| 1 | 8–10 reps | @10 | ||
| 2 | Chest Supported Row (Machine) | 1 | 6–8 reps | @9 |
| 1 | 8–10 reps | @9 | ||
| 1 | 8–10 reps | @10 | ||
| Superset | ||||
| 3A | Chest Fly (Machine) | 1 | 8–12 reps | @10 |
| 3B | Single Arm Iso Row | 1 | 8–12 reps | @10 |
| Superset | ||||
| 4A | Tricep Rope Push Down (Cable) | 1 | 6–8 reps | @9 |
| 2 | 8–10 reps | @10 | ||
| 4B | Overhead Tricep Extension (Cable) | 3 | 8–10 reps | @10 |
| Superset | ||||
| 5A | Preacher Curl (EZ Bar) | 1 | 6–8 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 5B | Behind-the-Neck Push Press | 2 | 8–12 reps | @9 |
| Superset | ||||
| 6A | Incline Curl (Dumbbell) | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 6B | Power Shrug | 2 | 6–10 reps | @10 |
| 7 | Leg Curl | 2 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 1 | 6–8 reps | @7–9 |
| 1 | 8–10 reps | @7–9 | ||
| 1 | 8–10 reps | @8–10 | ||
| 2 | Incline Bench Press (Smith Machine) | 2 | 7–10 reps | @7–9 |
| 1 | 7–10 reps | @8–9 | ||
| 3 | Dumbbell Row | 1 | 7–10 reps | @10 |
| 4 | Romanian Deadlift (Barbell) | 3 | 6–8 reps | @9 |
| 5 | Overhead Tricep Extension (Cable) | 1 | 6–8 reps | @9 |
| 1 | 6–10 reps | @9 | ||
| 1 | 8–10 reps | @9 | ||
| Superset | ||||
| 6A | Preacher Curl (EZ Bar) | 1 | 6–8 reps | @9 |
| 1 | 6–10 reps | @9 | ||
| 1 | 8–10 reps | @9 | ||
| 6B | Lateral Raise (Cable) | 3 | 6–10 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Smith Machine) | 1 | 6–8 reps | @8 |
| 1 | 8–10 reps | @9 | ||
| 1 | 8–10 reps | @10 | ||
| 2 | Chest Supported Row (Machine) | 1 | 6–8 reps | @9 |
| 1 | 8–10 reps | @9 | ||
| 1 | 8–10 reps | @10 | ||
| Superset | ||||
| 3A | Chest Fly (Machine) | 1 | 8–12 reps | @10 |
| 3B | Single Arm Iso Row | 1 | 8–12 reps | @10 |
| 4 | JM Press (Smith Machine) | 1 | 6–8 reps | @9 |
| 1 | 6–10 reps | @10 | ||
| Superset | ||||
| 5A | Preacher Curl (EZ Bar) | 1 | 6–8 reps | @9 |
| 2 | 8–10 reps | @10 | ||
| 5B | Behind-the-Neck Push Press | 2 | 8–12 reps | @9 |
| 6 | Skull Crusher (Barbell) | 1 | 8–12 reps | @9 |
| 1 | 8–12 reps | @10 | ||
| 7 | Power Shrug | 2 | 6–10 reps | @10 |
| 8 | Leg Extension | 2 | 6–8 reps | @10 |
| 1 | 8–12 reps | @10 | ||
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 4-5 full body workout for God's warriors is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full 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.
4-5 full body workout for God's warriors 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
4-5 full body workout for God's warriors 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.
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