Shinez 4 day work out plan
Sculpt your physique and unleash your strength in just 4 weeks—16 sessions to redefine your limits and elevate your fitness game.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 3 | 5–8 reps | @7.5 |
| 2 | Romanian Deadlift (Barbell) | 3 | 8–10 reps | @7.5 |
| 3 | Walking Lunge | 3 | 10–12 reps | @7.5 |
| 4 | Leg Extension | 3 | 10–15 reps | @7.5 |
| 5 | Standing Calf Raise | 3 | 15–20 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 6–10 reps | @8 |
| 2 | Seated Row (Cable) | 3 | 8–10 reps | @8 |
| 3 | Overhead Press (Dumbbell) | 3 | 8–12 reps | @8 |
| 4 | Wide Grip Lat Pulldown | 3 | 8–12 reps | @8 |
| 5 | Tricep Rope Push Down (Cable) | 3 | 12–15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 3 | 8–12 reps | @7.5 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | @8 |
| 3 | Face Pull | 3 | 15–20 reps | @7.5 |
| 4 | Bicep Curl (Dumbbell) | 3 | 10–12 reps | @8 |
| 5 | Lateral Raise (Dumbbell) | 3 | 12–15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Thrust (Barbell) | 3 | 8–12 reps | @8 |
| 2 | Trap Bar Deadlift | 3 | 5–8 reps | @7.5 |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 8–10 reps | @7.5 |
| 4 | Seated Hamstring Curl | 3 | 12–15 reps | @8 |
| 5 | Cable Crunch | 3 | 15–20 reps | @8 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Shinez 4 day work out plan is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 80 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.
Shinez 4 day work out plan 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Shinez 4 day work out plan 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
