Sitansu's 4 Week Mesocycle
Unlock your strength in just 4 weeks with Sitansu's Mesocycle—20 days of targeted training to transform your routine and elevate your performance.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 3 | 0 reps |
| 2 | Incline Bench Press (Smith Machine) | 3 | 0 reps |
| 3 | Single Arm Iso Row | 3 | 0 reps |
| 4 | Bench Press (Dumbbell) | 3 | 0 reps |
| Superset | |||
| 5A | Bicep Curl (Barbell) | 3 | 0 reps |
| 5B | Skull Crusher (Barbell) | 3 | 0 reps |
| Superset | |||
| 6A | Hammer Curl (Cable) | 3 | 0 reps |
| 6B | Tricep Pushdown (Cable) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 3 | 0 reps |
| 2 | Lying Leg Curl | 3 | 0 reps |
| 3 | Squat (Smith Machine) | 4 | 0 reps |
| 4 | Deadlift (Dumbbell) | 4 | 0 reps |
| 5 | Sumo Squat (Dumbbell) | 3 | 0 reps |
| 6 | Calf Raise (Smith Machine) | 4 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 0 reps |
| 2 | Bench Press (Dumbbell) | 3 | 0 reps |
| 3 | Incline Chest Press (Machine) | 3 | 0 reps |
| 4 | Pec Deck (Machine) | 3 | 0 reps |
| Superset | |||
| 5A | Shoulder Press (Plate Loaded) | 3 | 0 reps |
| 5B | Skull Crusher (Barbell) | 3 | 0 reps |
| Superset | |||
| 6A | Lateral Raise (Dumbbell) | 3 | 0 reps |
| 6B | Tricep Pushdown (Cable) | 3 | 0 reps |
| 7 | One Arm Lateral Raise (Cable) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | High Row | 3 | 0 reps |
| 1B | Chest Supported Row (Machine) | 3 | 0 reps |
| Superset | |||
| 2A | Single Arm Iso Row | 3 | 0 reps |
| 2B | Pullover (Machine) | 3 | 0 reps |
| 3 | Face Pull | 3 | 0 reps |
| 4 | Alternating Dumbbell Curl | 3 | 0 reps |
| 5 | Hammer Curl (Cable) | 3 | 0 reps |
| 6 | Face Away Cable Curl | 3 | 0 reps |
| 7 | Preacher Curl (Dumbbell) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 3 | 0 reps |
| 2 | Lying Leg Curl | 3 | 0 reps |
| 3 | Bulgarian Split Squat (Barbell) | 3 | 0 reps |
| 4 | Stiff Leg Deadlift (Dumbbell) | 3 | 0 reps |
| 5 | Leg Press (45 Degrees) | 3 | 0 reps |
| 6 | Calf Raise (Machine) | 3 | 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, Sitansu's 4 Week Mesocycle 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 90 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.
Sitansu's 4 Week Mesocycle is structured around 5 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.
Sitansu's 4 Week Mesocycle 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
