![[The Absolute Tank w/hips] 4 Day Variant](/_next/image?url=https%3A%2F%2Fs3.boostcamp.app%2F97a119ac-5e98-4824-8853-221dc7e18032.jpg&w=3840&q=75)
[The Absolute Tank w/hips] 4 Day Variant
99.99% OF CREDIT GOES TO THE ORIGINAL/Ethan MacLean: https://www.boostcamp.app/users/the-absolute-tank-3-day-full-body-workout-program-24
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 5 reps | @8 |
| 2 | Barbell Row | 3 | 5 reps | @8 |
| 3 | Tricep Pushdown (Cable) | 3 | 12 reps | @8 |
| Superset | ||||
| 4A | Bicep Curl (EZ Bar) | 3 | 12 reps | @8 |
| 4B | Reverse Bicep Curl (EZ Bar) | 3 | 12 reps | @8 |
| 5 | Lateral Raise (Dumbbell) | 3 | 12 reps | @8 |
| 6 | Walking Lunge (Dumbbell) | 3 | 10 reps | @8 |
| 7 | Hip Abductor (Machine) | 2 | 20 reps | — |
| 8 | Hip Adductor (Machine) | 2 | 20 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 5 reps | @8 |
| 2 | Overhead Press (Barbell) | 3 | 5 reps | @8 |
| 3 | Standing Calf Raise | 3 | 15 reps | @8 |
| 4 | Lat Pulldown | 3 | 10 reps | @8 |
| Superset | ||||
| 5A | Bicep Curl (Dumbbell) | 3 | 12 reps | @8 |
| 5B | Reverse Bicep Curl (Dumbbell) | 3 | 12 reps | @8 |
| 6 | Chest Fly (Dumbbell) | 3 | 12 reps | @8 |
| 7 | Hip Abductor (Machine) | 2 | 20 reps | — |
| 8 | Hip Adductor (Machine) | 2 | 20 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 5 reps | @8 |
| 2 | Pull-Up (Assisted) | 3 | 5 reps | @8 |
| 3 | Dip (Assisted) | 3 | 8 reps | @8 |
| 4 | Leg Extension | 3 | 15 reps | @8 |
| 5 | Leg Curl | 3 | 15 reps | @8 |
| 6 | Lateral Raise (Cable) | 3 | 15 reps | @8 |
| 7 | Hip Abductor (Machine) | 2 | 20 reps | — |
| 8 | Hip Adductor (Machine) | 2 | 20 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Thrust (Barbell) | 4 | 6 reps | @8 |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps | @8 |
| 3 | Back Extension (Weighted) | 3 | 15 reps | @8 |
| 4 | Glute Kickback (Cable) | 3 | 15 reps | @8 |
| 5 | Hanging Leg Raise | 3 | 12 reps | @8 |
| 6 | Cable Crunch | 3 | 15 reps | @8 |
| 7 | Side Plank | 3 | 30 reps | @8 |
| 8 | Hip Abductor (Machine) | 2 | 20 reps | — |
| 9 | Hip Adductor (Machine) | 2 | 20 reps | — |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, [The Absolute Tank w/hips] 4 Day Variant is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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.
[The Absolute Tank w/hips] 4 Day Variant 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
[The Absolute Tank w/hips] 4 Day Variant 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.
Get started
