logo
BoostcampPNG

4 Day Bulldozer Hypertrophy

by Andrew Sher

Program Description

Notes Deadlifts are intentionally lower volume to protect recovery Squat volume is split across two days to reduce fatigue Pulling volume exceeds pressing for shoulder health Accessories are optional and should never impact recovery Replace compound movements with dumbbell versions or variations if you get bored

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    40 minutes
  • Created
    Jan 07, 2026 01:39
  • Last Edited
    Jan 08, 2026 05:03
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.3%
Front Delts
10.6%
Triceps
10.6%
Quadriceps
9.1%
Glutes
9.1%
Abs
8.3%
Upper Back
8.3%
Chest
7.5%
Lats
6%
Middle Delts
5.3%
Biceps
3.8%
Adductors
2.6%
Rear Delts
2.3%
Calves
2.3%
Lower Back
1.9%
Forearms
1.1%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Bench Press (Barbell)
3
8-10 reps
RPE 7-8
3
Leg Curl
3
10-15 reps
RPE 7.5
4
Calf Raise On Leg Press
3
12-20 reps
RPE 8
5
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 7-8
2
Pull-Up (Bodyweight)
4
8-12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
4
Tricep Extension (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-8
2
Squat (Barbell)
3
10-12 reps
RPE 6-7
3
Chest Fly (Dumbbell)
3
12-20 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-6 reps
RPE 7-8
2
Barbell Row
4
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
2
8-10 reps
-
4
Face Pull
3
15-25 reps
-
Week 1
1 / 1 Weeks
Day 2
1
Overhead Press (Barbell)
4 Sets
6-8 Reps
@7-8
2
Pull-Up (Bodyweight)
4 Sets
8-12 Reps
@7.5
3
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
4
Tricep Extension (Cable)
3 Sets
10-15 Reps
-
Day 1
1
Squat (Barbell)
4 Sets
6-8 Reps
@7-8
2
Bench Press (Barbell)
3 Sets
8-10 Reps
@7-8
3
Leg Curl
3 Sets
10-15 Reps
@7.5
4
Calf Raise On Leg Press
3 Sets
12-20 Reps
@8
5
Plank
3 Sets
1 mins
-
Day 3
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@7-8
2
Squat (Barbell)
3 Sets
10-12 Reps
@6-7
3
Chest Fly (Dumbbell)
3 Sets
12-20 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
5-6 Reps
@7-8
2
Barbell Row
4 Sets
8-12 Reps
-
3
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
-
4
Face Pull
3 Sets
15-25 Reps
-