4 week
Transform your routine in just 4 weeks—commit to 24 days of focused workouts and unlock your strength and confidence like never before.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dip (Bodyweight) | 3 | 0 reps |
| 2 | Incline Bench Press (Smith Machine) | 3 | 0 reps |
| 3 | Chest Press (Machine) | 2 | 0 reps |
| 4 | Chest Fly (Machine) | 3 | 0 reps |
| 5 | Overhead Extension (EZ Bar) | 3 | 0 reps |
| 6 | Tricep Rope Push Down (Cable) | 3 | 0 reps |
| 7 | Shoulder Press (Plate Loaded) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 3 | 0 reps |
| 2 | T-Bar Row | 3 | 0 reps |
| 3 | Seated Row (Cable) | 3 | 0 reps |
| 4 | Shrug (Barbell) | 3 | 0 reps |
| 5 | Rear Delt Fly (Machine) | 3 | 0 reps |
| 6 | Bicep Curl (Dumbbell) | 2 | 0 reps |
| 7 | Reverse Bicep Curl (EZ Bar) | 3 | 0 reps |
| 8 | Preacher Curl (Machine) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 3 | 0 reps |
| 2 | Leg Press (45 Degrees) | 3 | 0 reps |
| 3 | Leg Extension | 3 | 0 reps |
| 4 | Seated Hamstring Curl | 3 | 0 reps |
| 5 | Standing Calf Raise | 3 | 0 reps |
| 6 | Lateral Raise (Cable) | 2 | 0 reps |
| 7 | Lateral Raise (Dumbbell) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 0 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 0 reps |
| 3 | Chest Fly (Machine) | 3 | 0 reps |
| 4 | T-Bar Row | 3 | 0 reps |
| 5 | Lat Pulldown | 3 | 0 reps |
| 6 | Seated Row (Cable) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dip (Bodyweight) | 2 | 0 reps |
| 2 | Seated Shoulder Press (Dumbbell) | 2 | 0 reps |
| 3 | Shoulder Press (Machine) | 2 | 0 reps |
| 4 | Lateral Raise (Cable) | 2 | 0 reps |
| 5 | Lateral Raise (Dumbbell) | 2 | 0 reps |
| 6 | Rear Delt Fly (Machine) | 3 | 0 reps |
| 7 | Bicep Curl (Dumbbell) | 2 | 0 reps |
| 8 | Reverse Curl (Barbell) | 2 | 0 reps |
| 9 | Preacher Curl (Machine) | 3 | 0 reps |
| 10 | Tricep Rope Push Down (Cable) | 3 | 0 reps |
| 11 | Overhead Tricep Extension (Cable) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 3 | 0 reps |
| 2 | Leg Press (45 Degrees) | 3 | 0 reps |
| 3 | Leg Extension | 3 | 0 reps |
| 4 | Seated Hamstring Curl | 3 | 0 reps |
| 5 | Calf Raise (Machine) | 2 | 0 reps |
| 6 | Lateral Raise (Cable) | 2 | 0 reps |
| 7 | Lateral Raise (Dumbbell) | 2 | 0 reps |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 4 week is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 10 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.
4 week is structured around 6 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
4 week 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
