logo
BoostcampPNG

4 Day Full Body

by Toni Bosnjak

Program Description

This intermediate level program can be used to maximise gains if you enjoy doing full body workouts.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 15, 2025 07:24
  • Last Edited
    Jun 18, 2025 08:51

Summary

Transform your physique with the 4 Day Full Body program, designed for those ready to challenge themselves over the next four weeks. This comprehensive routine focuses on hypertrophy and fatigue management, incorporating a variety of compound and isolation exercises to target all major muscle groups. You'll hit the gym four times a week, utilizing essential equipment for maximum strength gains. Get ready to build muscle, increase endurance, and elevate your fitness game!
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
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
Squat (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 10
4
Calf Raise (Leg Press)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 10
4
Calf Raise (Leg Press)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 10
4
Calf Raise (Leg Press)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 10
4
Calf Raise (Leg Press)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
4-6 reps
4-6 reps
RPE 7.5
RPE 8
2
Overhead Press (Machine)
2
1
4-6 reps
4-6 reps
RPE 7.5
RPE 8
3
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8
4
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 7.5
RPE 8
5
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
4-6 reps
4-6 reps
RPE 7.5
RPE 8
2
Overhead Press (Machine)
2
1
4-6 reps
4-6 reps
RPE 7.5
RPE 8
3
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8
4
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 7.5
RPE 8
5
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
4-6 reps
4-6 reps
RPE 7.5
RPE 8
2
Overhead Press (Machine)
2
1
4-6 reps
4-6 reps
RPE 7.5
RPE 8
3
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8
4
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 7.5
RPE 8
5
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
4-6 reps
4-6 reps
RPE 7.5
RPE 8
2
Overhead Press (Machine)
2
1
4-6 reps
4-6 reps
RPE 7.5
RPE 8
3
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8
4
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 7.5
RPE 8
5
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8.5
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8.5
RPE 9
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8.5
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
5
Seated Calf Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8.5
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8.5
RPE 9
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8.5
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
5
Seated Calf Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8.5
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8.5
RPE 9
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8.5
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
5
Seated Calf Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8.5
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8.5
RPE 9
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8.5
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
5
Seated Calf Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
2
Incline Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
3
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
4A
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4B
Leg Curl
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
5A
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
5B
Face Pull
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
6A
Preacher Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
6B
Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
2
Incline Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
3
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
4A
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4B
Leg Curl
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
5A
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
5B
Face Pull
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
6A
Preacher Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
6B
Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
2
Incline Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
3
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
4A
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4B
Leg Curl
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
5A
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
5B
Face Pull
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
6A
Preacher Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
6B
Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
2
Incline Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
3
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
4A
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4B
Leg Curl
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
5A
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
5B
Face Pull
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
6A
Preacher Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
6B
Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@7.5
@8
@9
@10
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@7.5
@8
@9
@10
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@10
4
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@9
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@10
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
4-6 Reps
4-6 Reps
@7.5
@8
2
Overhead Press (Machine)
2 Sets
1 Set
4-6 Reps
4-6 Reps
@7.5
@8
3
Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7.5
@8
4
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@7.5
@8
5
Bicep Curl (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7.5
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@8.5
@9
@10
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@8.5
@9
@10
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@8.5
@9
@10
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@10
5
Seated Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8.5
@9
@10
Day 4
1
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7.5
@8
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7.5
@8
3
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7.5
@8
4A
Leg Extension
1 Set
1 Set
12-15 Reps
12-15 Reps
@6.5
@7
4B
Leg Curl
1 Set
1 Set
12-15 Reps
12-15 Reps
@6.5
@7
5A
Pec Deck (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@6.5
@7
5B
Face Pull
1 Set
1 Set
12-15 Reps
12-15 Reps
@6.5
@7
6A
Preacher Curl (EZ Bar)
1 Set
1 Set
12-15 Reps
12-15 Reps
@6.5
@7
6B
Tricep Extension (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@6.5
@7