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Ozzy's 4 day program

by Ozgur Yaris

Program Description

**Ozzy's 4-Day Program** is an 8-week transformative journey designed to build strength and muscle through a structured routine that targets all major muscle groups. Comprising 32 workouts, this program combines compound and isolation movements, ensuring balanced development while enhancing your overall athletic performance. Suitable for beginners to intermediates, each session lasts around 50 minutes, making it perfect for those looking to maximize their gym time. Equip yourself with a full gym and get ready to elevate your training with a program that adapts to your fitness level! End of nearly every exercise ( mainly machines not the compound)do 10 to 15 partial reps to finish exercises.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 08, 2025 12:00
  • Last Edited
    Jul 24, 2025 04:56

Summary

Ozzy's 4-Day Program is an intense 8-week training regimen designed to maximize your strength and muscle gains. With four focused workout days each week, you'll engage in a variety of exercises targeting all major muscle groups, including bodyweight movements, free weights, and machines. Expect to challenge yourself with high-rep sets and progressive intensity, ensuring you push your limits while building a solid foundation. Perfect for those ready to elevate their fitness game and achieve impressive results!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 8-9
2
Leg Press
2
5-10 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 8-9
4
Chest Fly (Machine)
2
8-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 9-10
6
Reverse Abs Crunch (Bodyweight)
2
10-20 reps
RPE 9-10
7
Wrist Curls
2
15 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8-9
2
Leg Press
3
5-10 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
8-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 9-10
6
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9-10
7
Wrist Curls
2
15 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8-9
2
Leg Press
3
5-10 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 8-9
4
Chest Fly (Machine)
4
8-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 9-10
6
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9-10
7
Wrist Curls
2
15 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8-9
2
Leg Press
3
5-10 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 8-9
4
Chest Fly (Machine)
4
8-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 9-10
6
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9-10
7
Wrist Curls
2
15 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8-9
2
Leg Press
3
5-10 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 8-9
4
Chest Fly (Machine)
4
8-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 9-10
6
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9-10
7
Wrist Curls
2
15 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8-9
2
Leg Press
3
5-10 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 8-9
4
Chest Fly (Machine)
4
8-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 9-10
6
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9-10
7
Wrist Curls
2
15 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8-9
2
Leg Press
3
5-10 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 8-9
4
Chest Fly (Machine)
4
8-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 9-10
6
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9-10
7
Wrist Curls
2
15 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8-9
2
Leg Press
3
5-10 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 8-9
4
Chest Fly (Machine)
4
8-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 9-10
6
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9-10
7
Wrist Curls
2
15 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5-10 reps
RPE 8-9
2
Back Extension (Weighted)
2
6-12 reps
RPE 8-9
3
Seated Row (Cable)
2
6-12 reps
RPE 8-9
4
Rear Delt Fly (Cable)
2
8-15 reps
RPE 9-10
5
Bayesian Curl
2
8-15 reps
RPE 9-10
6
Calf Raise (Machine)
2
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8-9
2
Back Extension (Weighted)
3
6-12 reps
RPE 8-9
3
Seated Row (Cable)
3
6-12 reps
RPE 8-9
4
Rear Delt Fly (Cable)
3
8-15 reps
RPE 9-10
5
Bayesian Curl
3
8-15 reps
RPE 9-10
6
Calf Raise (Machine)
3
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8-9
2
Back Extension (Weighted)
3
6-12 reps
RPE 8-9
3
Seated Row (Cable)
4
6-12 reps
RPE 8-9
4
Rear Delt Fly (Cable)
3
8-15 reps
RPE 9-10
5
Bayesian Curl
3
8-15 reps
RPE 9-10
6
Calf Raise (Machine)
3
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8-9
2
Back Extension (Weighted)
3
6-12 reps
RPE 8-9
3
Seated Row (Cable)
4
6-12 reps
RPE 8-9
4
Rear Delt Fly (Cable)
3
8-15 reps
RPE 9-10
5
Bayesian Curl
3
8-15 reps
RPE 9-10
6
Calf Raise (Machine)
3
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8-9
2
Back Extension (Weighted)
3
6-12 reps
RPE 8-9
3
Seated Row (Cable)
4
6-12 reps
RPE 8-9
4
Rear Delt Fly (Cable)
3
8-15 reps
RPE 9-10
5
Bayesian Curl
3
8-15 reps
RPE 9-10
6
Calf Raise (Machine)
3
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8-9
2
Back Extension (Weighted)
3
6-12 reps
RPE 8-9
3
Seated Row (Cable)
4
6-12 reps
RPE 8-9
4
Rear Delt Fly (Cable)
3
8-15 reps
RPE 9-10
5
Bayesian Curl
3
8-15 reps
RPE 9-10
6
Calf Raise (Machine)
3
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8-9
2
Back Extension (Weighted)
3
6-12 reps
RPE 8-9
3
Seated Row (Cable)
4
6-12 reps
RPE 8-9
4
Rear Delt Fly (Cable)
3
8-15 reps
RPE 9-10
5
Bayesian Curl
3
8-15 reps
RPE 9-10
6
Calf Raise (Machine)
3
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8-9
2
Back Extension (Weighted)
3
6-12 reps
RPE 8-9
3
Seated Row (Cable)
4
6-12 reps
RPE 8-9
4
Rear Delt Fly (Cable)
3
8-15 reps
RPE 9-10
5
Bayesian Curl
3
8-15 reps
RPE 9-10
6
Calf Raise (Machine)
3
8-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 8-9
3
Leg Extension
2
6-12 reps
RPE 8-9
4
Dip (Weighted)
2
8-12 reps
RPE 8
5
Lateral Raise (Cable)
2
8-15 reps
RPE 9-10
6
Cable Crunch
2
8-15 reps
RPE 9-10
7
Wrist Curls
2
15 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 8-9
3
Leg Extension
3
6-12 reps
RPE 8-9
4
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
5
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
6
Cable Crunch
3
8-15 reps
RPE 9-10
7
Wrist Curls
2
15 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 8-9
3
Leg Extension
4
6-12 reps
RPE 8-9
4
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
5
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
6
Cable Crunch
3
8-15 reps
RPE 9-10
7
Wrist Curls
2
15 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 8-9
3
Leg Extension
4
6-12 reps
RPE 8-9
4
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
5
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
6
Cable Crunch
3
8-15 reps
RPE 9-10
7
Wrist Curls
2
15 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 8-9
3
Leg Extension
4
6-12 reps
RPE 8-9
4
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
5
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
6
Cable Crunch
3
8-15 reps
RPE 9-10
7
Wrist Curls
2
15 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 8-9
3
Leg Extension
4
6-12 reps
RPE 8-9
4
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
5
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
6
Cable Crunch
3
8-15 reps
RPE 9-10
7
Wrist Curls
2
15 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 8-9
3
Leg Extension
4
6-12 reps
RPE 8-9
4
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
5
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
6
Cable Crunch
3
8-15 reps
RPE 9-10
7
Wrist Curls
2
15 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 8-9
3
Leg Extension
4
6-12 reps
RPE 8-9
4
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
5
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
6
Cable Crunch
3
8-15 reps
RPE 9-10
7
Wrist Curls
2
15 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 7-8
2
Lat Pulldown
3
6-12 reps
RPE 8-9
3
Seated Hamstring Curl
3
6-12 reps
RPE 9-10
4
Rear Delt Fly (Machine)
3
8-15 reps
RPE 9-10
5
Preacher Curl (Barbell)
3
8-15 reps
RPE 9-10
6
Single Leg Calf Raise (Weighted)
3
8-15 reps
RPE 9-10
7
Dead Hang
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 7-8
2
Lat Pulldown
3
6-12 reps
RPE 8-9
3
Seated Hamstring Curl
3
6-12 reps
RPE 9-10
4
Rear Delt Fly (Machine)
3
8-15 reps
RPE 9-10
5
Preacher Curl (Barbell)
3
8-15 reps
RPE 9-10
6
Single Leg Calf Raise (Weighted)
3
8-15 reps
RPE 9-10
7
Dead Hang
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 7-8
2
Lat Pulldown
3
6-12 reps
RPE 8-9
3
Seated Hamstring Curl
3
6-12 reps
RPE 9-10
4
Rear Delt Fly (Machine)
4
8-15 reps
RPE 9-10
5
Preacher Curl (Barbell)
3
8-15 reps
RPE 9-10
6
Single Leg Calf Raise (Weighted)
3
8-15 reps
RPE 9-10
7
Dead Hang
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 7-8
2
Lat Pulldown
3
6-12 reps
RPE 8-9
3
Seated Hamstring Curl
3
6-12 reps
RPE 9-10
4
Rear Delt Fly (Machine)
4
8-15 reps
RPE 9-10
5
Preacher Curl (Barbell)
3
8-15 reps
RPE 9-10
6
Single Leg Calf Raise (Weighted)
3
8-15 reps
RPE 9-10
7
Dead Hang
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 7-8
2
Lat Pulldown
3
6-12 reps
RPE 8-9
3
Seated Hamstring Curl
3
6-12 reps
RPE 9-10
4
Rear Delt Fly (Machine)
4
8-15 reps
RPE 9-10
5
Preacher Curl (Barbell)
3
8-15 reps
RPE 9-10
6
Single Leg Calf Raise (Weighted)
3
8-15 reps
RPE 9-10
7
Dead Hang
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 7-8
2
Lat Pulldown
3
6-12 reps
RPE 8-9
3
Seated Hamstring Curl
3
6-12 reps
RPE 9-10
4
Rear Delt Fly (Machine)
4
8-15 reps
RPE 9-10
5
Preacher Curl (Barbell)
3
8-15 reps
RPE 9-10
6
Single Leg Calf Raise (Weighted)
3
8-15 reps
RPE 9-10
7
Dead Hang
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 7-8
2
Lat Pulldown
3
6-12 reps
RPE 8-9
3
Seated Hamstring Curl
3
6-12 reps
RPE 9-10
4
Rear Delt Fly (Machine)
4
8-15 reps
RPE 9-10
5
Preacher Curl (Barbell)
3
8-15 reps
RPE 9-10
6
Single Leg Calf Raise (Weighted)
3
8-15 reps
RPE 9-10
7
Dead Hang
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 7-8
2
Lat Pulldown
3
6-12 reps
RPE 8-9
3
Seated Hamstring Curl
3
6-12 reps
RPE 9-10
4
Rear Delt Fly (Machine)
4
8-15 reps
RPE 9-10
5
Preacher Curl (Barbell)
3
8-15 reps
RPE 9-10
6
Single Leg Calf Raise (Weighted)
3
8-15 reps
RPE 9-10
7
Dead Hang
1
1 mins
RPE 10
Week 1
1 / 8 Weeks
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
@7-8
2
Lat Pulldown
3 Sets
6-12 Reps
@8-9
3
Seated Hamstring Curl
3 Sets
6-12 Reps
@9-10
4
Rear Delt Fly (Machine)
3 Sets
8-15 Reps
@9-10
5
Preacher Curl (Barbell)
3 Sets
8-15 Reps
@9-10
6
Single Leg Calf Raise (Weighted)
3 Sets
8-15 Reps
@9-10
7
Dead Hang
1 Set
1 mins
@10
Day 1
1
Bench Press (Barbell)
2 Sets
5-10 Reps
@8-9
2
Leg Press
2 Sets
5-10 Reps
@8-9
3
Seated Overhead Press (Dumbbell)
2 Sets
6-12 Reps
@8-9
4
Chest Fly (Machine)
2 Sets
8-15 Reps
@9-10
5
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
@9-10
6
Reverse Abs Crunch (Bodyweight)
2 Sets
10-20 Reps
@9-10
7
Wrist Curls
2 Sets
15 Reps
@8
8
Reverse Wrist Curl (Barbell)
2 Sets
12 Reps
@8
Day 2
1
Pull-Up (Bodyweight)
2 Sets
5-10 Reps
@8-9
2
Back Extension (Weighted)
2 Sets
6-12 Reps
@8-9
3
Seated Row (Cable)
2 Sets
6-12 Reps
@8-9
4
Rear Delt Fly (Cable)
2 Sets
8-15 Reps
@9-10
5
Bayesian Curl
2 Sets
8-15 Reps
@9-10
6
Calf Raise (Machine)
2 Sets
8-15 Reps
@9-10
Day 3
1
Hack Squat
2 Sets
5-10 Reps
@7-8
2
Incline Bench Press (Dumbbell)
2 Sets
6-12 Reps
@8-9
3
Leg Extension
2 Sets
6-12 Reps
@8-9
4
Dip (Weighted)
2 Sets
8-12 Reps
@8
5
Lateral Raise (Cable)
2 Sets
8-15 Reps
@9-10
6
Cable Crunch
2 Sets
8-15 Reps
@9-10
7
Wrist Curls
2 Sets
15 Reps
@8
8
Reverse Wrist Curl (Barbell)
2 Sets
12 Reps
@8