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Essentials 4x per week

by jordan M.

Program Description

Unlock your potential with the Essentials 4x per week program, designed for those ready to elevate their fitness journey over the next 4 weeks. This structured plan incorporates five training sessions each week, focusing on building strength, enhancing endurance, and refining your technique. Whether you're a beginner or looking to solidify your foundation, this program will guide you through effective workouts that fit seamlessly into your schedule. Commit to your goals and experience the transformation you’ve been waiting for!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 25, 2025 02:24
  • Last Edited
    Aug 25, 2025 03:06
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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
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
1B
Seated Row (Cable)
2
10-12 reps
RPE 9
2A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
2B
Lat Pulldown (Neutral Grip)
2
10-12 reps
RPE 9
3A
Dip (Weighted)
2
8-12 reps
RPE 9
3B
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
4A
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 9
4B
Incline Curl (Dumbbell)
4
21 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
1B
Seated Row (Cable)
2
10-12 reps
RPE 9
2A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
2B
Lat Pulldown (Neutral Grip)
2
10-12 reps
RPE 9
3A
Dip (Weighted)
2
8-12 reps
RPE 9
3B
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
4A
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 9
4B
Incline Curl (Dumbbell)
4
21 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
1B
Seated Row (Cable)
2
10-12 reps
RPE 9
2A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
2B
Lat Pulldown (Neutral Grip)
2
10-12 reps
RPE 9
3A
Dip (Weighted)
2
8-12 reps
RPE 9
3B
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
4A
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 9
4B
Incline Curl (Dumbbell)
4
21 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
1B
Seated Row (Cable)
2
10-12 reps
RPE 9
2A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
2B
Lat Pulldown (Neutral Grip)
2
10-12 reps
RPE 9
3A
Dip (Weighted)
2
8-12 reps
RPE 9
3B
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
4A
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 9
4B
Incline Curl (Dumbbell)
4
21 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
2
Lying Leg Curl
7
8-12 reps
RPE 10
3
Standing Calf Raise
7
8-12 reps
RPE 9
4A
Face Pull
2
12-15 reps
RPE 9
4B
Hanging Leg Raise
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
2
Lying Leg Curl
7
8-12 reps
RPE 10
3
Standing Calf Raise
7
8-12 reps
RPE 9
4A
Face Pull
2
12-15 reps
RPE 9
4B
Hanging Leg Raise
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
2
Lying Leg Curl
7
8-12 reps
RPE 10
3
Standing Calf Raise
7
8-12 reps
RPE 9
4A
Face Pull
2
12-15 reps
RPE 9
4B
Hanging Leg Raise
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
2
Lying Leg Curl
7
8-12 reps
RPE 10
3
Standing Calf Raise
7
8-12 reps
RPE 9
4A
Face Pull
2
12-15 reps
RPE 9
4B
Hanging Leg Raise
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
1B
T-Bar Row
2
8-10 reps
RPE 9
2A
Shoulder Press (Machine)
2
10-12 reps
RPE 9
2B
Pull-Up (Weighted)
2
6-8 reps
RPE 9
3A
Bayesian Curl
2
12-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9
4A
Bicep Curl (Machine)
4
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
1B
T-Bar Row
2
8-10 reps
RPE 9
2A
Shoulder Press (Machine)
2
10-12 reps
RPE 9
2B
Pull-Up (Weighted)
2
6-8 reps
RPE 9
3A
Bayesian Curl
2
12-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9
4A
Bicep Curl (Machine)
4
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
1B
T-Bar Row
2
8-10 reps
RPE 9
2A
Shoulder Press (Machine)
2
10-12 reps
RPE 9
2B
Pull-Up (Weighted)
2
6-8 reps
RPE 9
3A
Bayesian Curl
2
12-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9
4A
Bicep Curl (Machine)
4
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
1B
T-Bar Row
2
8-10 reps
RPE 9
2A
Shoulder Press (Machine)
2
10-12 reps
RPE 9
2B
Pull-Up (Weighted)
2
6-8 reps
RPE 9
3A
Bayesian Curl
2
12-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9
4A
Bicep Curl (Machine)
4
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
10-12 reps
RPE 9
1B
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 9
2
Leg Extension
7
10-12 reps
RPE 10
3
Standing Calf Raise
7
8-12 reps
RPE 9
4A
Concentration Curl
2
10 reps
RPE 10
4B
Cable Crunch
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
10-12 reps
RPE 9
1B
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 9
2
Leg Extension
7
10-12 reps
RPE 10
3
Standing Calf Raise
7
8-12 reps
RPE 9
4A
Concentration Curl
2
10 reps
RPE 10
4B
Cable Crunch
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
10-12 reps
RPE 9
1B
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 9
2
Leg Extension
7
10-12 reps
RPE 10
3
Standing Calf Raise
7
8-12 reps
RPE 9
4A
Concentration Curl
2
10 reps
RPE 10
4B
Cable Crunch
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
10-12 reps
RPE 9
1B
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 9
2
Leg Extension
7
10-12 reps
RPE 10
3
Standing Calf Raise
7
8-12 reps
RPE 9
4A
Concentration Curl
2
10 reps
RPE 10
4B
Cable Crunch
2
12-15 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
8-10 Reps
@9
@9
1B
Seated Row (Cable)
2 Sets
10-12 Reps
@9
2A
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
@9
2B
Lat Pulldown (Neutral Grip)
2 Sets
10-12 Reps
@9
3A
Dip (Weighted)
2 Sets
8-12 Reps
@9
3B
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@9
4A
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
@9
4B
Incline Curl (Dumbbell)
4 Sets
21 Reps
@9
Day 2
1
Hack Squat
1 Set
1 Set
4-6 Reps
8-10 Reps
@9
@9
2
Lying Leg Curl
7 Sets
8-12 Reps
@10
3
Standing Calf Raise
7 Sets
8-12 Reps
@9
4A
Face Pull
2 Sets
12-15 Reps
@9
4B
Hanging Leg Raise
2 Sets
10-12 Reps
@9
Day 3
1A
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
@9
1B
T-Bar Row
2 Sets
8-10 Reps
@9
2A
Shoulder Press (Machine)
2 Sets
10-12 Reps
@9
2B
Pull-Up (Weighted)
2 Sets
6-8 Reps
@9
3A
Bayesian Curl
2 Sets
12-15 Reps
@10
3B
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
@9
4A
Bicep Curl (Machine)
4 Sets
12-15 Reps
@9
4B
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
@9
Day 4
1A
Leg Press
3 Sets
10-12 Reps
@9
1B
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
@9
2
Leg Extension
7 Sets
10-12 Reps
@10
3
Standing Calf Raise
7 Sets
8-12 Reps
@9
4A
Concentration Curl
2 Sets
10 Reps
@10
4B
Cable Crunch
2 Sets
12-15 Reps
@9