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 19, 2025 05:57

Summary

Dive into Sitansu's 4 Week Mesocycle, a meticulously crafted program designed to elevate your upper body strength and sculpt your physique over five days each week. This dynamic routine combines a variety of exercises, including lat pulldowns, bench presses, and targeted supersets, ensuring a comprehensive approach to muscle building and endurance. With a full gym at your disposal, you'll engage multiple muscle groups and push your limits, all while tracking your progress across four transformative weeks. Get ready to unleash your potential and achieve the results you've been working for!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

13.4%

Biceps

11.1%

Triceps

11.1%

Chest

9.3%

Upper Back

8.7%

Hamstrings

Lats

7.8%

Front Delts

7.5%

Glutes

Middle Delts

4.5%

Adductors

2.3%

Forearms

2.1%

Lower Back

Rear Delts

1.8%

Calves

1.5%

Abs

1.4%

Abductors

0.3%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Wide Grip Lat Pulldown

Incline Bench Press (Smith Machine)

Single Arm Iso Row

Bench Press (Dumbbell)

Bicep Curl (Barbell)

Skull Crusher (Barbell)

Hammer Curl (Cable)

Tricep Pushdown (Cable)

Day 1

Wide Grip Lat Pulldown

Incline Bench Press (Smith Machine)

Single Arm Iso Row

Bench Press (Dumbbell)

Bicep Curl (Barbell)

Skull Crusher (Barbell)

Hammer Curl (Cable)

Tricep Pushdown (Cable)

Day 1

Wide Grip Lat Pulldown

Incline Bench Press (Smith Machine)

Single Arm Iso Row

Bench Press (Dumbbell)

Bicep Curl (Barbell)

Skull Crusher (Barbell)

Hammer Curl (Cable)

Tricep Pushdown (Cable)

Day 1

Wide Grip Lat Pulldown

Incline Bench Press (Smith Machine)

Single Arm Iso Row

Bench Press (Dumbbell)

Bicep Curl (Barbell)

Skull Crusher (Barbell)

Hammer Curl (Cable)

Tricep Pushdown (Cable)

Day 2

Leg Extension

Lying Leg Curl

Squat (Smith Machine)

Deadlift (Dumbbell)

Sumo Squat (Dumbbell)

Calf Raise (Smith Machine)

Day 2

Leg Extension

Lying Leg Curl

Squat (Smith Machine)

Deadlift (Dumbbell)

Sumo Squat (Dumbbell)

Calf Raise (Smith Machine)

Day 2

Leg Extension

Lying Leg Curl

Squat (Smith Machine)

Deadlift (Dumbbell)

Sumo Squat (Dumbbell)

Calf Raise (Smith Machine)

Day 2

Leg Extension

Lying Leg Curl

Squat (Smith Machine)

Deadlift (Dumbbell)

Sumo Squat (Dumbbell)

Calf Raise (Smith Machine)

Day 3

Incline Bench Press (Dumbbell)

Bench Press (Dumbbell)

Incline Chest Press (Machine)

Pec Deck (Machine)

Shoulder Press (Plate Loaded)

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

One Arm Lateral Raise (Cable)

Day 3

Incline Bench Press (Dumbbell)

Bench Press (Dumbbell)

Incline Chest Press (Machine)

Pec Deck (Machine)

Shoulder Press (Plate Loaded)

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

One Arm Lateral Raise (Cable)

Day 3

Incline Bench Press (Dumbbell)

Bench Press (Dumbbell)

Incline Chest Press (Machine)

Pec Deck (Machine)

Shoulder Press (Plate Loaded)

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

One Arm Lateral Raise (Cable)

Day 3

Incline Bench Press (Dumbbell)

Bench Press (Dumbbell)

Incline Chest Press (Machine)

Pec Deck (Machine)

Shoulder Press (Plate Loaded)

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

One Arm Lateral Raise (Cable)

Day 4

High Row

Chest Supported Row (Machine)

Single Arm Iso Row

Pullover (Machine)

Face Pull

Alternating Dumbbell Curl

Hammer Curl (Cable)

Face Away Cable Curl

Preacher Curl (Dumbbell)

Day 4

High Row

Chest Supported Row (Machine)

Single Arm Iso Row

Pullover (Machine)

Face Pull

Alternating Dumbbell Curl

Hammer Curl (Cable)

Face Away Cable Curl

Preacher Curl (Dumbbell)

Day 4

High Row

Chest Supported Row (Machine)

Single Arm Iso Row

Pullover (Machine)

Face Pull

Alternating Dumbbell Curl

Hammer Curl (Cable)

Face Away Cable Curl

Preacher Curl (Dumbbell)

Day 4

High Row

Chest Supported Row (Machine)

Single Arm Iso Row

Pullover (Machine)

Face Pull

Alternating Dumbbell Curl

Hammer Curl (Cable)

Face Away Cable Curl

Preacher Curl (Dumbbell)

Day 5

Leg Extension

Lying Leg Curl

Bulgarian Split Squat (Barbell)

Stiff Leg Deadlift (Dumbbell)

Leg Press (45 Degrees)

Calf Raise (Machine)

Day 5

Leg Extension

Lying Leg Curl

Bulgarian Split Squat (Barbell)

Stiff Leg Deadlift (Dumbbell)

Leg Press (45 Degrees)

Calf Raise (Machine)

Day 5

Leg Extension

Lying Leg Curl

Bulgarian Split Squat (Barbell)

Stiff Leg Deadlift (Dumbbell)

Leg Press (45 Degrees)

Calf Raise (Machine)

Day 5

Leg Extension

Lying Leg Curl

Bulgarian Split Squat (Barbell)

Stiff Leg Deadlift (Dumbbell)

Leg Press (45 Degrees)

Calf Raise (Machine)

Day 1

Wide Grip Lat Pulldown

3 Sets

Incline Bench Press (Smith Machine)

3 Sets

Single Arm Iso Row

3 Sets

Bench Press (Dumbbell)

3 Sets

Bicep Curl (Barbell)

3 Sets

Skull Crusher (Barbell)

3 Sets

Hammer Curl (Cable)

3 Sets

Tricep Pushdown (Cable)

3 Sets

Day 3

Incline Bench Press (Dumbbell)

3 Sets

Bench Press (Dumbbell)

3 Sets

Incline Chest Press (Machine)

3 Sets

Pec Deck (Machine)

3 Sets

Shoulder Press (Plate Loaded)

3 Sets

Skull Crusher (Barbell)

3 Sets

Lateral Raise (Dumbbell)

3 Sets

Tricep Pushdown (Cable)

3 Sets

One Arm Lateral Raise (Cable)

3 Sets

Day 2

Leg Extension

3 Sets

Lying Leg Curl

3 Sets

Squat (Smith Machine)

4 Sets

Deadlift (Dumbbell)

4 Sets

Sumo Squat (Dumbbell)

3 Sets

Calf Raise (Smith Machine)

4 Sets

Day 4

High Row

3 Sets

Chest Supported Row (Machine)

3 Sets

Single Arm Iso Row

3 Sets

Pullover (Machine)

3 Sets

Face Pull

3 Sets

Alternating Dumbbell Curl

3 Sets

Hammer Curl (Cable)

3 Sets

Face Away Cable Curl

3 Sets

Preacher Curl (Dumbbell)

3 Sets

Day 5

Leg Extension

3 Sets

Lying Leg Curl

3 Sets

Bulgarian Split Squat (Barbell)

3 Sets

Stiff Leg Deadlift (Dumbbell)

3 Sets

Leg Press (45 Degrees)

3 Sets

Calf Raise (Machine)

3 Sets