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Sitansu's 4 Week Mesocycle

by SITANSU B.
2 athletes joined

Program Description

**Sitansu's 4 Week Mesocycle** is a comprehensive training program designed to elevate your strength and muscle gains over four intense weeks. With 20 workouts spread across the month, this program incorporates a variety of exercises targeting all major muscle groups, ensuring balanced development and optimal recovery. Each session is structured with progressive overload in mind, utilizing both compound and isolation movements to maximize your results. Whether you're a beginner or an experienced lifter, this program will push your limits and help you achieve your fitness goals. Get ready to transform your physique and build lasting strength!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 17, 2025 11:10
  • Last Edited
    Aug 17, 2025 12:19
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Wide Grip Lat Pulldown
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Single Arm Iso Row
3
-
4
Bench Press (Dumbbell)
3
-
5A
Bicep Curl (Barbell)
3
-
5B
Skull Crusher (Barbell)
3
-
6A
Hammer Curl (Cable)
3
-
6B
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Single Arm Iso Row
3
-
4
Bench Press (Dumbbell)
3
-
5A
Bicep Curl (Barbell)
3
-
5B
Skull Crusher (Barbell)
3
-
6A
Hammer Curl (Cable)
3
-
6B
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Single Arm Iso Row
3
-
4
Bench Press (Dumbbell)
3
-
5A
Bicep Curl (Barbell)
3
-
5B
Skull Crusher (Barbell)
3
-
6A
Hammer Curl (Cable)
3
-
6B
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Single Arm Iso Row
3
-
4
Bench Press (Dumbbell)
3
-
5A
Bicep Curl (Barbell)
3
-
5B
Skull Crusher (Barbell)
3
-
6A
Hammer Curl (Cable)
3
-
6B
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Squat (Smith Machine)
4
-
4
Deadlift (Dumbbell)
4
-
5
Sumo Squat (Dumbbell)
3
-
6
Calf Raise (Smith Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Squat (Smith Machine)
4
-
4
Deadlift (Dumbbell)
4
-
5
Sumo Squat (Dumbbell)
3
-
6
Calf Raise (Smith Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Squat (Smith Machine)
4
-
4
Deadlift (Dumbbell)
4
-
5
Sumo Squat (Dumbbell)
3
-
6
Calf Raise (Smith Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Squat (Smith Machine)
4
-
4
Deadlift (Dumbbell)
4
-
5
Sumo Squat (Dumbbell)
3
-
6
Calf Raise (Smith Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
3
-
4
Pec Deck (Machine)
3
-
5A
Shoulder Press (Plate Loaded)
3
-
5B
Skull Crusher (Barbell)
3
-
6A
Lateral Raise (Dumbbell)
3
-
6B
Tricep Pushdown (Cable)
3
-
7
One Arm Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
3
-
4
Pec Deck (Machine)
3
-
5A
Shoulder Press (Plate Loaded)
3
-
5B
Skull Crusher (Barbell)
3
-
6A
Lateral Raise (Dumbbell)
3
-
6B
Tricep Pushdown (Cable)
3
-
7
One Arm Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
3
-
4
Pec Deck (Machine)
3
-
5A
Shoulder Press (Plate Loaded)
3
-
5B
Skull Crusher (Barbell)
3
-
6A
Lateral Raise (Dumbbell)
3
-
6B
Tricep Pushdown (Cable)
3
-
7
One Arm Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
3
-
4
Pec Deck (Machine)
3
-
5A
Shoulder Press (Plate Loaded)
3
-
5B
Skull Crusher (Barbell)
3
-
6A
Lateral Raise (Dumbbell)
3
-
6B
Tricep Pushdown (Cable)
3
-
7
One Arm Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
High Row
3
-
1B
Chest Supported Row (Machine)
3
-
2A
Single Arm Iso Row
3
-
2B
Pullover (Machine)
3
-
3
Face Pull
3
-
4
Alternating Dumbbell Curl
3
-
5
Hammer Curl (Cable)
3
-
6
Face Away Cable Curl
3
-
7
Preacher Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
High Row
3
-
1B
Chest Supported Row (Machine)
3
-
2A
Single Arm Iso Row
3
-
2B
Pullover (Machine)
3
-
3
Face Pull
3
-
4
Alternating Dumbbell Curl
3
-
5
Hammer Curl (Cable)
3
-
6
Face Away Cable Curl
3
-
7
Preacher Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
High Row
3
-
1B
Chest Supported Row (Machine)
3
-
2A
Single Arm Iso Row
3
-
2B
Pullover (Machine)
3
-
3
Face Pull
3
-
4
Alternating Dumbbell Curl
3
-
5
Hammer Curl (Cable)
3
-
6
Face Away Cable Curl
3
-
7
Preacher Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
High Row
3
-
1B
Chest Supported Row (Machine)
3
-
2A
Single Arm Iso Row
3
-
2B
Pullover (Machine)
3
-
3
Face Pull
3
-
4
Alternating Dumbbell Curl
3
-
5
Hammer Curl (Cable)
3
-
6
Face Away Cable Curl
3
-
7
Preacher Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Bulgarian Split Squat (Barbell)
3
-
4
Stiff Leg Deadlift (Dumbbell)
3
-
5
Leg Press (45 Degrees)
3
-
6
Calf Raise (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Bulgarian Split Squat (Barbell)
3
-
4
Stiff Leg Deadlift (Dumbbell)
3
-
5
Leg Press (45 Degrees)
3
-
6
Calf Raise (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Bulgarian Split Squat (Barbell)
3
-
4
Stiff Leg Deadlift (Dumbbell)
3
-
5
Leg Press (45 Degrees)
3
-
6
Calf Raise (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Bulgarian Split Squat (Barbell)
3
-
4
Stiff Leg Deadlift (Dumbbell)
3
-
5
Leg Press (45 Degrees)
3
-
6
Calf Raise (Machine)
3
-
Week 1
1 / 4 Weeks
Day 1
1
Wide Grip Lat Pulldown
3 Sets
-
2
Incline Bench Press (Smith Machine)
3 Sets
-
3
Single Arm Iso Row
3 Sets
-
4
Bench Press (Dumbbell)
3 Sets
-
5A
Bicep Curl (Barbell)
3 Sets
-
5B
Skull Crusher (Barbell)
3 Sets
-
6A
Hammer Curl (Cable)
3 Sets
-
6B
Tricep Pushdown (Cable)
3 Sets
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Bench Press (Dumbbell)
3 Sets
-
3
Incline Chest Press (Machine)
3 Sets
-
4
Pec Deck (Machine)
3 Sets
-
5A
Shoulder Press (Plate Loaded)
3 Sets
-
5B
Skull Crusher (Barbell)
3 Sets
-
6A
Lateral Raise (Dumbbell)
3 Sets
-
6B
Tricep Pushdown (Cable)
3 Sets
-
7
One Arm Lateral Raise (Cable)
3 Sets
-
Day 2
1
Leg Extension
3 Sets
-
2
Lying Leg Curl
3 Sets
-
3
Squat (Smith Machine)
4 Sets
-
4
Deadlift (Dumbbell)
4 Sets
-
5
Sumo Squat (Dumbbell)
3 Sets
-
6
Calf Raise (Smith Machine)
4 Sets
-
Day 4
1A
High Row
3 Sets
-
1B
Chest Supported Row (Machine)
3 Sets
-
2A
Single Arm Iso Row
3 Sets
-
2B
Pullover (Machine)
3 Sets
-
3
Face Pull
3 Sets
-
4
Alternating Dumbbell Curl
3 Sets
-
5
Hammer Curl (Cable)
3 Sets
-
6
Face Away Cable Curl
3 Sets
-
7
Preacher Curl (Dumbbell)
3 Sets
-
Day 5
1
Leg Extension
3 Sets
-
2
Lying Leg Curl
3 Sets
-
3
Bulgarian Split Squat (Barbell)
3 Sets
-
4
Stiff Leg Deadlift (Dumbbell)
3 Sets
-
5
Leg Press (45 Degrees)
3 Sets
-
6
Calf Raise (Machine)
3 Sets
-