4DWK Busy Program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 2 | 6–8 reps | @9 |
| 2 | Chest Supported Row (Machine) | 2 | 6–8 reps | @9 |
| 3 | Single Arm Rear Delt Cable Fly | 2 | 12 reps | @8 |
| 4 | Bicep Curl (Cable) | 2 | 6–8 reps | @9 |
| 5 | Reverse Bicep Curl (Dumbbell) | 1 | 8 reps | @9 |
| 6 | Reverse Wrist Curl (Dumbbell) | 1 | 12 reps | @8 |
| 7 | Shrug (Dumbbell) | 2 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 4–5 reps | @8.5 |
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 6–8 reps | @8 |
| 3 | Chest Press (Machine) | 2 | 8 reps | @8 |
| 4 | Tricep Extension (Machine) | 2 | 6–8 reps | @9 |
| 5 | Single Arm Pushdown | 2 | 12 reps | @8 |
| 6 | Chest Fly (Machine) | 2 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 6–8 reps | @8 |
| 2 | Stiff Leg Deadlift | 2 | 6–8 reps | @8 |
| 3 | Leg Press | 2 | 8 reps | @8 |
| 4 | Calf Raise (Leg Press) | 2 | 12 reps | @8 |
| 5 | Hanging Leg Raise | 1 | AMRAP | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 1 | 12 reps | @7.5 |
| 2 | Lat Pulldown | 1 | 12 reps | @7.5 |
| 3 | Chest Press (Machine) | 1 | 12 reps | @7.5 |
| 4 | Chest Supported Row (Machine) | 1 | 12 reps | @7.5 |
| 5 | Incline Chest Press (Machine) | 1 | 12 reps | @7.5 |
| 6 | Alternating Dumbbell Curl | 1 | 12 reps | @7.5 |
| 7 | Tricep Extension (Barbell) | 1 | 12 reps | @7.5 |
| 8 | Reverse Bicep Curl (Dumbbell) | 1 | 12 reps | @7.5 |
| 9 | Single Arm Pushdown | 1 | 12 reps | @7.5 |
| 10 | Lateral Raise (Cable) | 2 | 12 reps | @7.5 |
| 11 | Chest Fly (Machine) | 1 | 12 reps | @7.5 |
| 12 | Shrug (Dumbbell) | 1 | 12 reps | @7.5 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 4DWK Busy Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a garage 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 60 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.
4DWK Busy Program 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
4DWK Busy Program 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
