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4 Day

by Shawn Jennings
4.0
(1 rating)

Program Description

Unlock your potential with this dynamic 4-day workout program designed for athletes looking to enhance their strength and performance in just one week. Each session, lasting about 40 minutes, combines targeted exercises like Belt Squats, Barbell Bench Press, and Romanian Deadlifts, ensuring a comprehensive approach to building muscle and power. Ideal for those with a garage gym setup, this intermediate-level plan will challenge you while keeping your training fresh and engaging. Get ready to elevate your game and achieve your fitness goals!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    40 minutes
  • Created
    Jan 28, 2026 01:30
  • Last Edited
    Feb 11, 2026 01:48
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.3%
Quadriceps
11.1%
Hamstrings
11.1%
Triceps
10.2%
Front Delts
8.9%
Upper Back
8.9%
Chest
5.1%
Middle Delts
5.1%
Lats
5.1%
Biceps
5.1%
Calves
4.3%
Rear Delts
3.8%
Lower Back
2.6%
Abs
2.6%
Abductors
1.3%
Adductors
1.3%
Forearms
1.3%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
3
Standing Calf Raise
1
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
1
1
16 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Lunge (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Shrug (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
20 reps
16 reps
12 reps
RPE 7
RPE 8
RPE 8
Week 1
1 / 1 Weeks
Day 1
1
Belt Squat
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
6 Reps
@8
@8.5
@9
@9.5
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
@8
3
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
10 Reps
@7
@8
@8.5
@9
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@7
@8
@9
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
16 Reps
12 Reps
12 Reps
@7
@8
@9
Day 3
1
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
2
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
@7
@8
@8
Day 4
1
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@9
2
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
3
Shrug (Dumbbell)
1 Set
1 Set
1 Set
14 Reps
12 Reps
10 Reps
@7
@8
@9
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
5
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
20 Reps
16 Reps
12 Reps
@7
@8
@8