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4x Mark och bänkfokus med pullups

by Endo S.
1 athletes joined

Program Description

uring balanced development and maximum gains. With a

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 30, 2025 07:01
  • Last Edited
    Nov 07, 2025 07:14
Muscle Engagement
Front
Back
MuscleSet
Chest
12.2%
Front Delts
10.7%
Upper Back
10.5%
Lats
10%
Triceps
10%
Quadriceps
9.4%
Biceps
8.3%
Middle Delts
7.9%
Abs
6.6%
Rear Delts
3.7%
Glutes
3.1%
Calves
2.6%
Hamstrings
2.1%
Lower Back
1.7%
Forearms
1%
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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
Chin-Up (Weighted)
5
-
2
Bench Press (Paused)
1
1
2
1-3 reps
5-8 reps
5-8 reps
RPE 8
RPE 8
RPE 9
3
Barbell Row
3
8-12 reps
-
4
Lateral Raise (Machine)
3
10-15 reps
-
5
Hammer Curl (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Bench Press (Paused)
1
3
1-3 reps
5-8 reps
RPE 8
RPE 9
3
Barbell Row
3
8-12 reps
-
4
Lateral Raise (Machine)
3
10-15 reps
-
5
Hammer Curl (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Bench Press (Paused)
1
1
1
1
1-3 reps
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 7
RPE 8
RPE 9
3
Barbell Row
3
8-12 reps
-
4
Lateral Raise (Machine)
3
10-15 reps
-
5
Hammer Curl (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Bench Press (Paused)
1
1
1
1
1-2 reps
5-8 reps
5-8 reps
5-8 reps
RPE 9.5
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
10-15 reps
-
5
Hammer Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-5 reps
RPE 8
2
Deadlift (Paused)
2
3-6 reps
RPE 8
3
Leg Extension
3
8-12 reps
-
4
Chest Fly (Machine)
3
10-15 reps
-
5
Seated Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-5 reps
RPE 9
2
Deadlift (Paused)
2
3-6 reps
RPE 8
3
Leg Extension
3
8-12 reps
-
4
Chest Fly (Machine)
3
10-15 reps
-
5
Seated Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-5 reps
RPE 9
2
Deadlift (Paused)
2
3-6 reps
RPE 8
3
Leg Extension
3
8-12 reps
-
4
Chest Fly (Machine)
3
10-15 reps
-
5
Seated Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-2 reps
RPE 9.5
2
Deadlift (Paused)
2
3-6 reps
RPE 8
3
Leg Extension
3
8-12 reps
-
4
Chest Fly (Machine)
3
10-15 reps
-
5
Seated Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Bench Press (Paused)
4
5-8 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10-15 reps
-
3B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3C
Lateral Raise (Dumbbell)
3
5-8 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Bench Press (Paused)
4
5-8 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10-15 reps
-
3B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3C
Lateral Raise (Dumbbell)
3
5-8 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Bench Press (Paused)
4
5-8 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10-15 reps
-
3B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3C
Lateral Raise (Dumbbell)
3
5-8 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Bench Press (Paused)
4
5-8 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10-15 reps
-
3B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3C
Lateral Raise (Dumbbell)
3
5-8 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Seated Cable Crunch
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Seated Cable Crunch
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Seated Cable Crunch
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Seated Cable Crunch
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Chin-Up (Weighted)
5 Sets
-
2
Bench Press (Paused)
1 Set
1 Set
2 Sets
1-3 Reps
5-8 Reps
5-8 Reps
@8
@8
@9
3
Barbell Row
3 Sets
8-12 Reps
-
4
Lateral Raise (Machine)
3 Sets
10-15 Reps
-
5
Hammer Curl (Cable)
3 Sets
10-15 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
2-5 Reps
@8
2
Deadlift (Paused)
2 Sets
3-6 Reps
@8
3
Leg Extension
3 Sets
8-12 Reps
-
4
Chest Fly (Machine)
3 Sets
10-15 Reps
-
5
Seated Cable Crunch
3 Sets
8-12 Reps
-
Day 3
1
Pull-Up (Bodyweight)
4 Sets
AMRAP
-
2
Bench Press (Paused)
4 Sets
5-8 Reps
-
3A
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
-
3B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
3C
Lateral Raise (Dumbbell)
3 Sets
5-8 Reps
-
4
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
4-6 Reps
@8
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
-
3
Leg Extension
3 Sets
8-12 Reps
-
4
Calf Raise (Machine)
3 Sets
10-15 Reps
-
5
Seated Cable Crunch
3 Sets
8-12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
-