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Bodybuilding

by Austin Wooden

Program Description

Muscle

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 03, 2024 06:25
  • Last Edited
    Jun 18, 2025 12:25

Summary

Transform your physique with this comprehensive 4-week bodybuilding program designed for dedicated lifters. With workouts scheduled every day of the week, you’ll engage in a mix of push and pull exercises that target all major muscle groups, ensuring balanced development and strength gains. Each session includes detailed guidance on sets and reps, utilizing a full gym setup to maximize your potential. Get ready to push your limits and sculpt your body like never before!
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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
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Chest Fly (Cable)
3
10-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Chest Fly (Cable)
3
10-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Chest Fly (Cable)
3
10-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Chest Fly (Cable)
3
10-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 10
3
Single Arm Iso Row
4
8-12 reps
RPE 10
4
Standing Pullover (Cable)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 10
3
Single Arm Iso Row
4
8-12 reps
RPE 10
4
Standing Pullover (Cable)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 10
3
Single Arm Iso Row
4
8-12 reps
RPE 10
4
Standing Pullover (Cable)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 10
3
Single Arm Iso Row
4
8-12 reps
RPE 10
4
Standing Pullover (Cable)
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 10
3
Leg Extension
4
8-12 reps
RPE 10
4
Leg Curl
4
8-12 reps
RPE 10
5
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 10
3
Leg Extension
4
8-12 reps
RPE 10
4
Leg Curl
4
8-12 reps
RPE 10
5
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 10
3
Leg Extension
4
8-12 reps
RPE 10
4
Leg Curl
4
8-12 reps
RPE 10
5
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 10
3
Leg Extension
4
8-12 reps
RPE 10
4
Leg Curl
4
8-12 reps
RPE 10
5
Seated Calf Raise
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Chest Fly (Cable)
3
10-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Chest Fly (Cable)
3
10-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Chest Fly (Cable)
3
10-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Chest Fly (Cable)
3
10-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 10
3
Single Arm Iso Row
4
8-12 reps
RPE 10
4
Standing Pullover (Cable)
4
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 10
3
Single Arm Iso Row
4
8-12 reps
RPE 10
4
Standing Pullover (Cable)
4
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 10
3
Single Arm Iso Row
4
8-12 reps
RPE 10
4
Standing Pullover (Cable)
4
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 10
3
Single Arm Iso Row
4
8-12 reps
RPE 10
4
Standing Pullover (Cable)
4
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 10
3
Leg Extension
4
8-12 reps
RPE 10
4
Leg Curl
4
8-12 reps
RPE 10
5
Seated Calf Raise
4
15-20 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 10
3
Leg Extension
4
8-12 reps
RPE 10
4
Leg Curl
4
8-12 reps
RPE 10
5
Seated Calf Raise
4
15-20 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 10
3
Leg Extension
4
8-12 reps
RPE 10
4
Leg Curl
4
8-12 reps
RPE 10
5
Seated Calf Raise
4
15-20 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Chest Fly (Cable)
3 Sets
10-15 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
Day 2
1
Lat Pulldown
4 Sets
8-12 Reps
@10
2
Seated Row (Cable)
4 Sets
8-12 Reps
@10
3
Single Arm Iso Row
4 Sets
8-12 Reps
@10
4
Standing Pullover (Cable)
4 Sets
8-12 Reps
@10
Day 3
1
Hack Squat
4 Sets
8-12 Reps
@10
2
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
@10
3
Leg Extension
4 Sets
8-12 Reps
@10
4
Leg Curl
4 Sets
8-12 Reps
@10
5
Seated Calf Raise
4 Sets
15-20 Reps
@10
Day 5
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Chest Fly (Cable)
3 Sets
10-15 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
Day 6
1
Lat Pulldown
4 Sets
8-12 Reps
@10
2
Seated Row (Cable)
4 Sets
8-12 Reps
@10
3
Single Arm Iso Row
4 Sets
8-12 Reps
@10
4
Standing Pullover (Cable)
4 Sets
8-12 Reps
@10
Day 7
1
Cardio
1 Set
30 mins
@7.5
Day 4
1
Cardio
1 Set
30 mins
@7.5