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Weekly 4 x 4 x 10

by Giovanni Dappa Hosang

Program Description

Weekly 4 x 4 x 10

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Apr 19, 2025 09:13
  • Last Edited
    Apr 19, 2025 09:15
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Chest Fly (Dumbbell)
4
-
4
Arnold Press
4
-
5
Skull Crusher (Dumbbell)
4
-
6
Dips Between Chairs
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Chest Fly (Dumbbell)
4
-
4
Arnold Press
4
-
5
Skull Crusher (Dumbbell)
4
-
6
Dips Between Chairs
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Chest Fly (Dumbbell)
4
-
4
Arnold Press
4
-
5
Skull Crusher (Dumbbell)
4
-
6
Dips Between Chairs
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Chest Fly (Dumbbell)
4
-
4
Arnold Press
4
-
5
Skull Crusher (Dumbbell)
4
-
6
Dips Between Chairs
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Chest Fly (Dumbbell)
4
-
4
Arnold Press
4
-
5
Skull Crusher (Dumbbell)
4
-
6
Dips Between Chairs
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Chest Fly (Dumbbell)
4
-
4
Arnold Press
4
-
5
Skull Crusher (Dumbbell)
4
-
6
Dips Between Chairs
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Chest Fly (Dumbbell)
4
-
4
Arnold Press
4
-
5
Skull Crusher (Dumbbell)
4
-
6
Dips Between Chairs
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Chest Fly (Dumbbell)
4
-
4
Arnold Press
4
-
5
Skull Crusher (Dumbbell)
4
-
6
Dips Between Chairs
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Deadlift (Barbell)
4
-
3
Lunge (Dumbbell)
4
-
4
Goblet Squat
4
-
5
Hip Thrust (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Deadlift (Barbell)
4
-
3
Lunge (Dumbbell)
4
-
4
Goblet Squat
4
-
5
Hip Thrust (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Deadlift (Barbell)
4
-
3
Lunge (Dumbbell)
4
-
4
Goblet Squat
4
-
5
Hip Thrust (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Deadlift (Barbell)
4
-
3
Lunge (Dumbbell)
4
-
4
Goblet Squat
4
-
5
Hip Thrust (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Deadlift (Barbell)
4
-
3
Lunge (Dumbbell)
4
-
4
Goblet Squat
4
-
5
Hip Thrust (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Deadlift (Barbell)
4
-
3
Lunge (Dumbbell)
4
-
4
Goblet Squat
4
-
5
Hip Thrust (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Deadlift (Barbell)
4
-
3
Lunge (Dumbbell)
4
-
4
Goblet Squat
4
-
5
Hip Thrust (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Deadlift (Barbell)
4
-
3
Lunge (Dumbbell)
4
-
4
Goblet Squat
4
-
5
Hip Thrust (Barbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
-
2
Deadlift (Barbell)
4
-
3
Inverted Row
4
-
4
Dumbbell Row
4
-
5
Bicep Curl (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
-
2
Deadlift (Barbell)
4
-
3
Inverted Row
4
-
4
Dumbbell Row
4
-
5
Bicep Curl (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
-
2
Deadlift (Barbell)
4
-
3
Inverted Row
4
-
4
Dumbbell Row
4
-
5
Bicep Curl (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
-
2
Deadlift (Barbell)
4
-
3
Inverted Row
4
-
4
Dumbbell Row
4
-
5
Bicep Curl (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
-
2
Deadlift (Barbell)
4
-
3
Inverted Row
4
-
4
Dumbbell Row
4
-
5
Bicep Curl (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
-
2
Deadlift (Barbell)
4
-
3
Inverted Row
4
-
4
Dumbbell Row
4
-
5
Bicep Curl (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
-
2
Deadlift (Barbell)
4
-
3
Inverted Row
4
-
4
Dumbbell Row
4
-
5
Bicep Curl (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
-
2
Deadlift (Barbell)
4
-
3
Inverted Row
4
-
4
Dumbbell Row
4
-
5
Bicep Curl (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
4
-
2
Clean and Press
4
-
3
Snatch (Dumbbell)
4
-
4
Burpee
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
4
-
2
Clean and Press
4
-
3
Snatch (Dumbbell)
4
-
4
Burpee
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
4
-
2
Clean and Press
4
-
3
Snatch (Dumbbell)
4
-
4
Burpee
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
4
-
2
Clean and Press
4
-
3
Snatch (Dumbbell)
4
-
4
Burpee
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
4
-
2
Clean and Press
4
-
3
Snatch (Dumbbell)
4
-
4
Burpee
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
4
-
2
Clean and Press
4
-
3
Snatch (Dumbbell)
4
-
4
Burpee
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
4
-
2
Clean and Press
4
-
3
Snatch (Dumbbell)
4
-
4
Burpee
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
4
-
2
Clean and Press
4
-
3
Snatch (Dumbbell)
4
-
4
Burpee
4
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
-
2
Overhead Press (Barbell)
4 Sets
-
3
Chest Fly (Dumbbell)
4 Sets
-
4
Arnold Press
4 Sets
-
5
Skull Crusher (Dumbbell)
4 Sets
-
6
Dips Between Chairs
4 Sets
-
Day 2
1
Squat (Barbell)
4 Sets
-
2
Deadlift (Barbell)
4 Sets
-
3
Lunge (Dumbbell)
4 Sets
-
4
Goblet Squat
4 Sets
-
5
Hip Thrust (Barbell)
4 Sets
-
Day 3
1
Barbell Row
4 Sets
-
2
Deadlift (Barbell)
4 Sets
-
3
Inverted Row
4 Sets
-
4
Dumbbell Row
4 Sets
-
5
Bicep Curl (Dumbbell)
4 Sets
-
Day 4
1
Thruster (Barbell)
4 Sets
-
2
Clean and Press
4 Sets
-
3
Snatch (Dumbbell)
4 Sets
-
4
Burpee
4 Sets
-