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4/3 no deads + accessories 2

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Program Description

yabadabadooo

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 11, 2025 12:28
  • Last Edited
    Jun 25, 2025 04:44

Summary

Unlock your strength with the "4/3 No Deads + Accessories 2" program, a comprehensive 4-week training plan designed for serious lifters. With five days of focused workouts each week, you'll engage in a variety of compound and accessory movements, including overhead presses, weighted pull-ups, and skull crushers, all tailored to build muscle and enhance performance. This program is perfect for those looking to maximize their gains without traditional deadlifts, utilizing a garage gym setup to create an effective training environment. Get ready to push your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.7%
Front Delts
10.6%
Chest
9.8%
Biceps
7.7%
Upper Back
7.6%
Neck
7.6%
Abs
7.1%
Quadriceps
6.8%
Hamstrings
6.4%
Middle Delts
6.1%
Lats
5.6%
Glutes
5.5%
Adductors
2.7%
Rear Delts
2.3%
Forearms
1.5%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-6 reps
RPE 7.5
2
Bench Press (Paused)
3
1-6 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
8-20 reps
RPE 7.5
4
Face Pull
3
8-20 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
3
8-20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-6 reps
RPE 7.5
2
Bench Press (Paused)
3
1-6 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
8-20 reps
RPE 7.5
4
Face Pull
3
8-20 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
3
8-20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-6 reps
RPE 7.5
2
Bench Press (Paused)
3
1-6 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
8-20 reps
RPE 7.5
4
Face Pull
3
8-20 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
3
8-20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-6 reps
RPE 7.5
2
Bench Press (Paused)
3
1-6 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
8-20 reps
RPE 7.5
4
Face Pull
3
8-20 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
3
8-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
RPE 8
2
Bench Press (Barbell)
3
6-12 reps
RPE 7.5
3
Hammer Curl (Cable)
3
8-20 reps
RPE 7.5
4
Abs Crunch (Weighted)
3
8-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
RPE 8
2
Bench Press (Barbell)
3
6-12 reps
RPE 7.5
3
Hammer Curl (Cable)
3
8-20 reps
RPE 7.5
4
Abs Crunch (Weighted)
3
8-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
RPE 8
2
Bench Press (Barbell)
3
6-12 reps
RPE 7.5
3
Hammer Curl (Cable)
3
8-20 reps
RPE 7.5
4
Abs Crunch (Weighted)
3
8-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
RPE 8
2
Bench Press (Barbell)
3
6-12 reps
RPE 7.5
3
Hammer Curl (Cable)
3
8-20 reps
RPE 7.5
4
Abs Crunch (Weighted)
3
8-20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-8 reps
RPE 8
2
Pull-Up (Weighted)
5
5-10 reps
RPE 8
3
Skull Crusher (Barbell)
3
8-20 reps
RPE 7.5
4
Neck Curl
10
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-8 reps
RPE 8
2
Pull-Up (Weighted)
5
5-10 reps
RPE 8
3
Skull Crusher (Barbell)
3
8-20 reps
RPE 7.5
4
Neck Curl
10
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-8 reps
RPE 8
2
Pull-Up (Weighted)
5
5-10 reps
RPE 8
3
Skull Crusher (Barbell)
3
8-20 reps
RPE 7.5
4
Neck Curl
10
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-8 reps
RPE 8
2
Pull-Up (Weighted)
5
5-10 reps
RPE 8
3
Skull Crusher (Barbell)
3
8-20 reps
RPE 7.5
4
Neck Curl
10
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-6 reps
RPE 8
2
Bench Press (Paused)
3
1-6 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
8-20 reps
RPE 7.5
4
Lying Leg Curl
3
8-20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-6 reps
RPE 8
2
Bench Press (Paused)
3
1-6 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
8-20 reps
RPE 7.5
4
Lying Leg Curl
3
8-20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-6 reps
RPE 8
2
Bench Press (Paused)
3
1-6 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
8-20 reps
RPE 7.5
4
Lying Leg Curl
3
8-20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-6 reps
RPE 8
2
Bench Press (Paused)
3
1-6 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
8-20 reps
RPE 7.5
4
Lying Leg Curl
3
8-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
4
6-12 reps
RPE 8
2
Bicep Curl (EZ Bar)
4
5-8 reps
RPE 8.5
3
Abs Crunch (Weighted)
3
8-20 reps
RPE 7.5
4
Front Raise
3
8-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
4
6-12 reps
RPE 8
2
Bicep Curl (EZ Bar)
4
5-8 reps
RPE 8.5
3
Abs Crunch (Weighted)
3
8-20 reps
RPE 7.5
4
Front Raise
3
8-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
4
6-12 reps
RPE 8
2
Bicep Curl (EZ Bar)
4
5-8 reps
RPE 8.5
3
Abs Crunch (Weighted)
3
8-20 reps
RPE 7.5
4
Front Raise
3
8-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
4
6-12 reps
RPE 8
2
Bicep Curl (EZ Bar)
4
5-8 reps
RPE 8.5
3
Abs Crunch (Weighted)
3
8-20 reps
RPE 7.5
4
Front Raise
3
8-20 reps
RPE 7.5
Week 1
1 / 4 Weeks
Day 3
1
Overhead Press (Barbell)
5 Sets
3-8 Reps
@8
2
Pull-Up (Weighted)
5 Sets
5-10 Reps
@8
3
Skull Crusher (Barbell)
3 Sets
8-20 Reps
@7.5
4
Neck Curl
10 Sets
10 Reps
@8.5
Day 5
1
Legs Up Bench Press (Barbell)
4 Sets
6-12 Reps
@8
2
Bicep Curl (EZ Bar)
4 Sets
5-8 Reps
@8.5
3
Abs Crunch (Weighted)
3 Sets
8-20 Reps
@7.5
4
Front Raise
3 Sets
8-20 Reps
@7.5
Day 2
1
Squat (Barbell)
3 Sets
6-12 Reps
@8
2
Bench Press (Barbell)
3 Sets
6-12 Reps
@7.5
3
Hammer Curl (Cable)
3 Sets
8-20 Reps
@7.5
4
Abs Crunch (Weighted)
3 Sets
8-20 Reps
@7.5
Day 1
1
Squat (Barbell)
3 Sets
1-6 Reps
@7.5
2
Bench Press (Paused)
3 Sets
1-6 Reps
@7.5
3
Lateral Raise (Dumbbell)
3 Sets
8-20 Reps
@7.5
4
Face Pull
3 Sets
8-20 Reps
@7.5
5
V-Handle Tricep Pushdown (Cable)
3 Sets
8-20 Reps
@7.5
Day 4
1
Squat (Barbell)
3 Sets
1-6 Reps
@8
2
Bench Press (Paused)
3 Sets
1-6 Reps
@8
3
Seated Wide-Grip Row (Cable)
3 Sets
8-20 Reps
@7.5
4
Lying Leg Curl
3 Sets
8-20 Reps
@7.5