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4 week

by Низом Ахроров

Program Description

**4 Week Workout Program** Embark on a transformative 4-week journey designed to boost your strength and sculpt your physique. This program features 24 training sessions, focusing on progressive overload and muscle engagement through a variety of exercises targeting all major muscle groups. Each week, you’ll tackle a mix of bodyweight, machine, and free weight movements, ensuring a balanced approach to fitness. Get ready to challenge yourself and achieve your goals with a structured plan that keeps you motivated and accountable!

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jan 16, 2026 05:53
  • Last Edited
    Jan 17, 2026 05:50
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.2%
Front Delts
12.4%
Upper Back
9.7%
Biceps
9.3%
Chest
8.5%
Middle Delts
7.8%
Lats
7%
Quadriceps
7%
Hamstrings
7%
Rear Delts
4.7%
Glutes
4.7%
Forearms
3.3%
Calves
1.9%
Lower Back
1.2%
Abs
1.2%
Abductors
1.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Chest Press (Machine)
2
-
4
Chest Fly (Machine)
3
-
5
Overhead Extension (EZ Bar)
3
-
6
Tricep Rope Push Down (Cable)
3
-
7
Shoulder Press (Plate Loaded)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Chest Press (Machine)
2
-
4
Chest Fly (Machine)
3
-
5
Overhead Extension (EZ Bar)
3
-
6
Tricep Rope Push Down (Cable)
3
-
7
Shoulder Press (Plate Loaded)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Chest Press (Machine)
2
-
4
Chest Fly (Machine)
3
-
5
Overhead Extension (EZ Bar)
3
-
6
Tricep Rope Push Down (Cable)
3
-
7
Shoulder Press (Plate Loaded)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Chest Press (Machine)
2
-
4
Chest Fly (Machine)
3
-
5
Overhead Extension (EZ Bar)
3
-
6
Tricep Rope Push Down (Cable)
3
-
7
Shoulder Press (Plate Loaded)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Seated Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Preacher Curl (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Seated Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Preacher Curl (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Seated Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Preacher Curl (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Seated Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Preacher Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Press (45 Degrees)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
3
-
6
Lateral Raise (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Press (45 Degrees)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
3
-
6
Lateral Raise (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Press (45 Degrees)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
3
-
6
Lateral Raise (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Press (45 Degrees)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
3
-
6
Lateral Raise (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
T-Bar Row
3
-
5
Lat Pulldown
3
-
6
Seated Row (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
T-Bar Row
3
-
5
Lat Pulldown
3
-
6
Seated Row (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
T-Bar Row
3
-
5
Lat Pulldown
3
-
6
Seated Row (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
T-Bar Row
3
-
5
Lat Pulldown
3
-
6
Seated Row (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Rear Delt Fly (Machine)
3
-
7
Bicep Curl (Dumbbell)
2
-
8
Reverse Curl (Barbell)
2
-
9
Preacher Curl (Machine)
3
-
10
Tricep Rope Push Down (Cable)
3
-
11
Overhead Tricep Extension (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Rear Delt Fly (Machine)
3
-
7
Bicep Curl (Dumbbell)
2
-
8
Reverse Curl (Barbell)
2
-
9
Preacher Curl (Machine)
3
-
10
Tricep Rope Push Down (Cable)
3
-
11
Overhead Tricep Extension (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Rear Delt Fly (Machine)
3
-
7
Bicep Curl (Dumbbell)
2
-
8
Reverse Curl (Barbell)
2
-
9
Preacher Curl (Machine)
3
-
10
Tricep Rope Push Down (Cable)
3
-
11
Overhead Tricep Extension (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Rear Delt Fly (Machine)
3
-
7
Bicep Curl (Dumbbell)
2
-
8
Reverse Curl (Barbell)
2
-
9
Preacher Curl (Machine)
3
-
10
Tricep Rope Push Down (Cable)
3
-
11
Overhead Tricep Extension (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Press (45 Degrees)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Calf Raise (Machine)
2
-
6
Lateral Raise (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Press (45 Degrees)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Calf Raise (Machine)
2
-
6
Lateral Raise (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Press (45 Degrees)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Calf Raise (Machine)
2
-
6
Lateral Raise (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Press (45 Degrees)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Calf Raise (Machine)
2
-
6
Lateral Raise (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
Week 1
1 / 4 Weeks
Day 1
1
Dip (Bodyweight)
3 Sets
-
2
Incline Bench Press (Smith Machine)
3 Sets
-
3
Chest Press (Machine)
2 Sets
-
4
Chest Fly (Machine)
3 Sets
-
5
Overhead Extension (EZ Bar)
3 Sets
-
6
Tricep Rope Push Down (Cable)
3 Sets
-
7
Shoulder Press (Plate Loaded)
3 Sets
-
Day 2
1
Lat Pulldown
3 Sets
-
2
T-Bar Row
3 Sets
-
3
Seated Row (Cable)
3 Sets
-
4
Shrug (Barbell)
3 Sets
-
5
Rear Delt Fly (Machine)
3 Sets
-
6
Bicep Curl (Dumbbell)
2 Sets
-
7
Reverse Bicep Curl (EZ Bar)
3 Sets
-
8
Preacher Curl (Machine)
3 Sets
-
Day 3
1
Hack Squat
3 Sets
-
2
Leg Press (45 Degrees)
3 Sets
-
3
Leg Extension
3 Sets
-
4
Seated Hamstring Curl
3 Sets
-
5
Standing Calf Raise
3 Sets
-
6
Lateral Raise (Cable)
2 Sets
-
7
Lateral Raise (Dumbbell)
2 Sets
-
Day 4
1
Bench Press (Barbell)
3 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Chest Fly (Machine)
3 Sets
-
4
T-Bar Row
3 Sets
-
5
Lat Pulldown
3 Sets
-
6
Seated Row (Cable)
3 Sets
-
Day 5
1
Dip (Bodyweight)
2 Sets
-
2
Seated Shoulder Press (Dumbbell)
2 Sets
-
3
Shoulder Press (Machine)
2 Sets
-
4
Lateral Raise (Cable)
2 Sets
-
5
Lateral Raise (Dumbbell)
2 Sets
-
6
Rear Delt Fly (Machine)
3 Sets
-
7
Bicep Curl (Dumbbell)
2 Sets
-
8
Reverse Curl (Barbell)
2 Sets
-
9
Preacher Curl (Machine)
3 Sets
-
10
Tricep Rope Push Down (Cable)
3 Sets
-
11
Overhead Tricep Extension (Cable)
2 Sets
-
Day 6
1
Hack Squat
3 Sets
-
2
Leg Press (45 Degrees)
3 Sets
-
3
Leg Extension
3 Sets
-
4
Seated Hamstring Curl
3 Sets
-
5
Calf Raise (Machine)
2 Sets
-
6
Lateral Raise (Cable)
2 Sets
-
7
Lateral Raise (Dumbbell)
2 Sets
-