John Jewett x-frame 4 days
5 day xframe shorted to 4 days. Slowly add weight each week or as needed.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 3 | 6–10 reps | @7.5 |
| 2 | Walking Lunge (Dumbbell) | 2 | 12 reps | @7.5 |
| 3 | Leg Extension | 3 | 15–20 reps | @7.5 |
| 4 | Leg Press (45 Degrees) | 3 | 10 reps | @7.5 |
| 5 | Standing Calf Raise | 3 | 15–20 reps | @7.5 |
| 6 | Hip Abductor (Machine) | 3 | 15 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 3 | 6–10 reps | @7.5 |
| 2 | Shoulder Press (Plate Loaded) | 3 | 8–10 reps | @7.5 |
| 3 | Lateral Raise (Cable) | 3 | 12–15 reps | @7.5 |
| 4 | Chest Press (Machine) | 3 | 10–12 reps | @7.5 |
| 5 | Tricep Extension (Cable) | 5 | 12–15 reps | @7.5 |
| 6 | Behind The Back Lateral Raise (Cable) | 3 | AMRAP | @7.5 |
| 7 | Preacher Curl (Barbell) | 3 | AMRAP | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 3 | 8–12 reps | @7.5 |
| 2 | Low Row | 3 | 6–10 reps | @7.5 |
| 3 | Lateral Raise (Cable) | 3 | 12–15 reps | @7.5 |
| 4 | Rear Delt Fly (Dumbbell) | 3 | 15 reps | @7.5 |
| 5 | Bicep Curl (Barbell) | 3 | 10–12 reps | @7.5 |
| 6 | Hammer Curl | 3 | 12–15 reps | @7.5 |
| 7 | Tricep Extension (Cable) | 4 | 12–15 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 8–10 reps | @7.5 |
| 2 | Lying Leg Curl | 3 | 12–15 reps | @7.5 |
| 3 | Glute Bridge (Barbell) | 3 | 10–12 reps | @7.5 |
| 4 | Wood Chop | 3 | 15 reps | @7.5 |
| 5 | Hanging Leg Raise | 3 | 15 reps | @10 |
| 6 | Hip Abductor (Machine) | 3 | 15 reps | @7.5 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, John Jewett x-frame 4 days is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 100 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.
John Jewett x-frame 4 days is structured around 4 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
John Jewett x-frame 4 days 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
