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4 Day Strength & Hypertrophy

by Timothy O.

Program Description

Unleash your potential with the 4 Day Strength & Hypertrophy program, designed to sculpt your physique over an intensive 8-week journey. This program combines heavy lifting with targeted hypertrophy work, ensuring you build both strength and muscle mass effectively. Train four days a week with a balanced approach that maximizes recovery while pushing your limits. Get ready to transform your body and elevate your performance!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 08, 2025 08:53
  • Last Edited
    Jul 08, 2025 08:55
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Chest Fly (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Chest Fly (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Chest Fly (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Chest Fly (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Y Raise
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Chest Fly (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Y Raise
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Chest Fly (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Y Raise
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Chest Fly (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Y Raise
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Chest Fly (Cable)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Hack Squat
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Hack Squat
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Hack Squat
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Hack Squat
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Seal Row
4
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Seal Row
4
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Seal Row
4
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Seal Row
4
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Back Extension (Weighted)
3
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Back Extension (Weighted)
3
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Back Extension (Weighted)
3
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Back Extension (Weighted)
3
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Single Leg Romanian Deadlift
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Back Extension (Weighted)
3
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Single Leg Romanian Deadlift
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Back Extension (Weighted)
3
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Single Leg Romanian Deadlift
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Back Extension (Weighted)
3
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Single Leg Romanian Deadlift
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Back Extension (Weighted)
3
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
4-6 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
6
Chest Fly (Cable)
2 Sets
15 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
4-6 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
3
Leg Press
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
15 Reps
-
5
Standing Calf Raise
4 Sets
15 Reps
-
Day 3
1
Pull-Up (Weighted)
4 Sets
8 Reps
-
2
Seal Row
4 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Face Pull
3 Sets
15 Reps
-
5
Bicep Curl (Barbell)
3 Sets
10 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
12 Reps
-
Day 4
1
Deadlift (Barbell)
4 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Lying Leg Curl
3 Sets
12 Reps
-
4
Back Extension (Weighted)
3 Sets
15 Reps
-
5
Seated Calf Raise
4 Sets
15 Reps
-
6
Hanging Leg Raise
3 Sets
12-15 Reps
-