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Alex’s Program

by Adrian R.
1 athletes joined

Program Description

Idk

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 10, 2025 05:05
  • Last Edited
    Jun 18, 2025 12:01

Summary

Dive into Alex’s Program, a comprehensive 4-week training plan designed to sculpt your physique and build strength. With five days of focused workouts each week, you'll target both upper and lower body muscle groups through a balanced mix of compound and isolation exercises. From glute-boosting hip thrusts to powerful upper body movements like the incline bench press, this program utilizes a full gym setup to maximize your results. Get ready to challenge yourself and achieve your fitness goals with a structured approach that keeps you motivated and on track!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.5%
Hamstrings
12.2%
Glutes
8.7%
Chest
8.7%
Triceps
8.3%
Upper Back
7.9%
Lats
7.4%
Biceps
7.4%
Front Delts
7.4%
Calves
6.6%
Middle Delts
4.4%
Lower Back
2.2%
Abs
1.7%
Forearms
1.3%
Adductors
0.9%
Abductors
0.9%
Rear Delts
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
10-12 reps
RPE 10
2
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
4
Leg Press
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
10-12 reps
RPE 10
2
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
4
Leg Press
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
10-12 reps
RPE 10
2
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
4
Leg Press
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
10-12 reps
RPE 10
2
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
4
Leg Press
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Chest Fly (Machine)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Chest Fly (Machine)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Chest Fly (Machine)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Chest Fly (Machine)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
2
Leg Curl
2
6-10 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Straight Leg Calf Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
2
Leg Curl
2
6-10 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Straight Leg Calf Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
2
Leg Curl
2
6-10 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Straight Leg Calf Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
2
Leg Curl
2
6-10 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Straight Leg Calf Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Seated Row (Cable)
2
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
6
Skull Crusher
2
8-12 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Seated Row (Cable)
2
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
6
Skull Crusher
2
8-12 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Seated Row (Cable)
2
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
6
Skull Crusher
2
8-12 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Seated Row (Cable)
2
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
6
Skull Crusher
2
8-12 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Leg Curl
2
8-12 reps
RPE 10
4
Straight Leg Calf Raise
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Leg Curl
2
8-12 reps
RPE 10
4
Straight Leg Calf Raise
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Leg Curl
2
8-12 reps
RPE 10
4
Straight Leg Calf Raise
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Leg Curl
2
8-12 reps
RPE 10
4
Straight Leg Calf Raise
2
10-15 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Straight Leg Calf Raise
2 Sets
10-12 Reps
@10
2
Hip Thrust (Barbell)
2 Sets
6-10 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
@10
4
Leg Press
2 Sets
6-10 Reps
@10
Day 2
1
Lat Pulldown
2 Sets
6-10 Reps
@10
2
Seated Row (Cable)
2 Sets
6-10 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
7
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
Day 3
1
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@10
2
Leg Curl
2 Sets
6-10 Reps
@10
3
Leg Press
2 Sets
6-10 Reps
@10
4
Leg Extension
2 Sets
6-10 Reps
@10
5
Straight Leg Calf Raise
2 Sets
8-12 Reps
@10
Day 4
1
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@10
2
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
3
Seated Row (Cable)
2 Sets
6-10 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
6
Skull Crusher
2 Sets
8-12 Reps
@10
7
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
Day 5
1
Squat (Smith Machine)
2 Sets
6-10 Reps
@10
2
Leg Extension
2 Sets
8-12 Reps
@10
3
Leg Curl
2 Sets
8-12 Reps
@10
4
Straight Leg Calf Raise
2 Sets
10-15 Reps
@10