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Shinez 4 day work out plan

by Simran K.

Program Description

Transform your physique with the Shinez 4-Day Workout Plan, meticulously crafted for those ready to elevate their training. Over the course of 4 weeks, you’ll engage in 16 intense sessions focusing on bodybuilding and muscle sculpting, utilizing a full gym setup. Each workout, averaging 80 minutes, combines heavy lifting and bodyweight exercises to maximize strength and muscle definition. Designed for intermediate to advanced lifters, this program will push your limits and help you achieve your fitness goals with confidence. Get ready to shine!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 02, 2025 05:29
  • Last Edited
    Dec 02, 2025 08:02
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.2%
Hamstrings
11.6%
Glutes
11.1%
Upper Back
9.5%
Triceps
7.4%
Lats
7.4%
Front Delts
6.3%
Abs
5.8%
Biceps
5.8%
Chest
5.3%
Middle Delts
5.3%
Lower Back
3.7%
Calves
2.6%
Rear Delts
2.6%
Adductors
1.1%
Abductors
0.5%
Forearms
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
3
Walking Lunge
3
10-12 reps
RPE 7.5
4
Leg Extension
3
10-15 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
3
Walking Lunge
3
10-12 reps
RPE 7.5
4
Leg Extension
3
10-15 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
3
Walking Lunge
3
10-12 reps
RPE 7.5
4
Leg Extension
3
10-15 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
3
Walking Lunge
3
10-12 reps
RPE 7.5
4
Leg Extension
3
10-15 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
4
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
4
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
4
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
4
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
2
Trap Bar Deadlift
3
5-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7.5
4
Seated Hamstring Curl
3
12-15 reps
RPE 8
5
Cable Crunch
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
2
Trap Bar Deadlift
3
5-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7.5
4
Seated Hamstring Curl
3
12-15 reps
RPE 8
5
Cable Crunch
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
2
Trap Bar Deadlift
3
5-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7.5
4
Seated Hamstring Curl
3
12-15 reps
RPE 8
5
Cable Crunch
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
2
Trap Bar Deadlift
3
5-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7.5
4
Seated Hamstring Curl
3
12-15 reps
RPE 8
5
Cable Crunch
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Face Pull
3
15-20 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Face Pull
3
15-20 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Face Pull
3
15-20 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Face Pull
3
15-20 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Leg Press (45 Degrees)
3 Sets
5-8 Reps
@7.5
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@7.5
3
Walking Lunge
3 Sets
10-12 Reps
@7.5
4
Leg Extension
3 Sets
10-15 Reps
@7.5
5
Standing Calf Raise
3 Sets
15-20 Reps
@8
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8
2
Seated Row (Cable)
3 Sets
8-10 Reps
@8
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@8
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@8
Day 4
1
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@7.5
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Face Pull
3 Sets
15-20 Reps
@7.5
4
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
Day 3
1
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
2
Trap Bar Deadlift
3 Sets
5-8 Reps
@7.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@7.5
4
Seated Hamstring Curl
3 Sets
12-15 Reps
@8
5
Cable Crunch
3 Sets
15-20 Reps
@8