Advance Programming Phase 4
Unleash your potential in 18 weeks—sculpt your physique and elevate your athletic game with advanced training that challenges every limit.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 2 | Incline Bench Press (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 3 | Chest Press (Machine) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 4 | Chest Fly (Cable) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 5 | Pull-Up (Weighted) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 6 | Lat Pulldown | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 7 | Seated Row (Cable) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 8 | Chest Supported Row (Machine) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 9 | Ab Wheel | 4 | 20 reps |
| 10 | Hyperextension | 4 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 2 | Bulgarian Split Squat (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | Romanian Deadlift (Barbell) | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 4 | Leg Extension | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 5 | Leg Curl | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 6 | Hip Adductor (Machine) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 7 | Hip Abductor (Machine) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 8 | Seated Calf Raise | 1 | 20 reps |
| 1 | 15 reps | ||
| 1 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chin-Up (Weighted) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 2 | Military Press (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 3 | Dip (Weighted) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 4 | Bicep Curl (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 5 | Single Arm Tricep Extension (Cable) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 6 | Lateral Raise (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 7 | Rear Delt Fly (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 8 | Bicep Curl (Cable) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 9 | Abs Crunch (Weighted) | 4 | 20 reps |
| 10 | Hanging Leg Raise | 4 | 20 reps |
| 11 | Reverse Hyperextension | 4 | 20 reps |
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, Advance Programming Phase 4 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 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 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.
Advance Programming Phase 4 is structured around 3 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.
Advance Programming Phase 4 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
