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2026 routine

by Ryan S.

Program Description

**2026 Routine** is a comprehensive 4-week strength training program designed to elevate your upper and lower body performance. With 16 training days packed into this schedule, you'll engage in a variety of exercises targeting major muscle groups, ensuring balanced development. Each session focuses on progressive overload, featuring lifts like the Bench Press and Squat at increasing intensities. Get ready to push your limits and achieve new personal records while building strength and endurance!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 31, 2025 08:03
  • Last Edited
    Dec 31, 2025 08:59
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.8%
Quadriceps
10.1%
Glutes
10.1%
Triceps
9.7%
Upper Back
7.9%
Abs
7.9%
Front Delts
7.6%
Lats
7.2%
Biceps
6.5%
Chest
5.4%
Adductors
4.2%
Middle Delts
3.6%
Calves
3.6%
Lower Back
3.1%
Forearms
1.4%
Rear Delts
0.7%
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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
Bench Press (Wide Grip)
3
5 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Lateral Raise (Machine)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
6-8 reps
-
6
Tricep Extension (Cable)
2
6-10 reps
-
7
Preacher Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
3 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Lateral Raise (Machine)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
6-8 reps
-
6
Tricep Extension (Cable)
2
6-10 reps
-
7
Preacher Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
1 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Lateral Raise (Machine)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
6-8 reps
-
6
Tricep Extension (Cable)
2
6-10 reps
-
7
Preacher Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Lateral Raise (Machine)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
6-8 reps
-
6
Tricep Extension (Cable)
2
6-10 reps
-
7
Preacher Curl (Dumbbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Hack Squat
2
6-8 reps
-
4
Single Leg Calf Raise (Weighted)
3
6-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Hack Squat
2
6-8 reps
-
4
Single Leg Calf Raise (Weighted)
3
6-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Hack Squat
2
6-8 reps
-
4
Single Leg Calf Raise (Weighted)
3
6-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Hack Squat
2
6-8 reps
-
4
Single Leg Calf Raise (Weighted)
3
6-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
2
-12 reps
8-10 reps
-
-
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Shoulder Press (Machine)
2
6-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
2
AMRAP
-
5
Overhead Tricep Extension (Cable)
2
8-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
2
-10 reps
6-8 reps
-
-
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Shoulder Press (Machine)
2
6-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
2
AMRAP
-
5
Overhead Tricep Extension (Cable)
2
8-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
2
-8 reps
5-6 reps
-
-
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Shoulder Press (Machine)
2
6-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
2
AMRAP
-
5
Overhead Tricep Extension (Cable)
2
8-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1 reps
-
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Shoulder Press (Machine)
2
6-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
2
AMRAP
-
5
Overhead Tricep Extension (Cable)
2
8-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
-10 reps
6-8 reps
-
-
2
Deadlift (Barbell)
3
5 reps
-
3
Leg Extension
2
6-8 reps
-
4
Lying Leg Curl
2
6-10 reps
-
5
Calf Raise (Leg Press)
2
6-10 reps
-
6
Hip Adductor (Machine)
1
8-10 reps
-
7
Hip Thrust (Machine)
2
6-10 reps
-
8
Decline Crunch
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
-8 reps
5-6 reps
-
-
2
Deadlift (Barbell)
3
3 reps
-
3
Leg Extension
2
6-8 reps
-
4
Lying Leg Curl
2
6-10 reps
-
5
Calf Raise (Leg Press)
2
6-10 reps
-
6
Hip Adductor (Machine)
1
8-10 reps
-
7
Hip Thrust (Machine)
2
6-10 reps
-
8
Decline Crunch
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
-6 reps
3-4 reps
-
-
2
Deadlift (Barbell)
3
1 reps
-
3
Leg Extension
2
6-8 reps
-
4
Lying Leg Curl
2
6-10 reps
-
5
Calf Raise (Leg Press)
2
6-10 reps
-
6
Hip Adductor (Machine)
1
8-10 reps
-
7
Hip Thrust (Machine)
2
6-10 reps
-
8
Decline Crunch
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1 reps
-
2
Deadlift (Barbell)
1
1 reps
-
3
Leg Extension
2
6-8 reps
-
4
Lying Leg Curl
2
6-10 reps
-
5
Calf Raise (Leg Press)
2
6-10 reps
-
6
Hip Adductor (Machine)
1
8-10 reps
-
7
Hip Thrust (Machine)
2
6-10 reps
-
8
Decline Crunch
2
6-10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Wide Grip)
3 Sets
5 Reps
-
2
Pull-Up (Weighted)
3 Sets
5 Reps
-
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
-
4
Lateral Raise (Machine)
2 Sets
6-10 Reps
-
5
Chest Supported Row (Machine)
2 Sets
6-8 Reps
-
6
Tricep Extension (Cable)
2 Sets
6-10 Reps
-
7
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
-
Day 2
1
High Bar Squat (Barbell)
3 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
4-6 Reps
-
3
Hack Squat
2 Sets
6-8 Reps
-
4
Single Leg Calf Raise (Weighted)
3 Sets
6-10 Reps
-
5
Hip Adductor (Machine)
2 Sets
6-10 Reps
-
6
Abs Crunch (Weighted)
2 Sets
8-12 Reps
-
Day 3
1
Bench Press (Wide Grip)
1 Set
2 Sets
-12 Reps
8-10 Reps
-
-
2
Bent Over Row (Barbell)
3 Sets
6-8 Reps
-
3
Shoulder Press (Machine)
2 Sets
6-8 Reps
-
4
Pull-Up (Neutral Grip, Weighted)
2 Sets
AMRAP
-
5
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
-
Day 4
1
High Bar Squat (Barbell)
1 Set
2 Sets
-10 Reps
6-8 Reps
-
-
2
Deadlift (Barbell)
3 Sets
5 Reps
-
3
Leg Extension
2 Sets
6-8 Reps
-
4
Lying Leg Curl
2 Sets
6-10 Reps
-
5
Calf Raise (Leg Press)
2 Sets
6-10 Reps
-
6
Hip Adductor (Machine)
1 Set
8-10 Reps
-
7
Hip Thrust (Machine)
2 Sets
6-10 Reps
-
8
Decline Crunch
2 Sets
6-10 Reps
-