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!
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding, Athletics
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout50 minutes
- CreatedJul 08, 2025 12:00
- Last EditedJul 08, 2025 03:26
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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)
3
5-10 reps
RPE 8-9
2
Leg Press
3
5-10 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
1
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
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)
1
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
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)
1
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
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)
1
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
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)
1
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
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)
1
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
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)
1
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
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)
1
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
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)
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)
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)
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)
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)
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)
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)
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 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
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
6
Cable Crunch
3
8-15 reps
RPE 9-10
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
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
6
Cable Crunch
3
8-15 reps
RPE 9-10
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
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
6
Cable Crunch
3
8-15 reps
RPE 9-10
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
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
6
Cable Crunch
3
8-15 reps
RPE 9-10
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
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
6
Cable Crunch
3
8-15 reps
RPE 9-10
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
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
6
Cable Crunch
3
8-15 reps
RPE 9-10
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
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
6
Cable Crunch
3
8-15 reps
RPE 9-10
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
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
6
Cable Crunch
3
8-15 reps
RPE 9-10
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
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
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
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
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
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
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
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
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
5-10 Reps
@8-9
2
Leg Press3 Sets
5-10 Reps
@8-9
3
Seated Overhead Press (Dumbbell)1 Set
6-12 Reps
@8-9
4
Chest Fly (Machine)3 Sets
8-15 Reps
@9-10
5
Overhead Tricep Extension (Cable)3 Sets
8-15 Reps
@9-10
6
Reverse Abs Crunch (Bodyweight)3 Sets
10-20 Reps
@9-10
Day 2
1
Pull-Up (Bodyweight)3 Sets
5-10 Reps
@8-9
2
Back Extension (Weighted)3 Sets
6-12 Reps
@8-9
3
Seated Row (Cable)3 Sets
6-12 Reps
@8-9
4
Rear Delt Fly (Cable)3 Sets
8-15 Reps
@9-10
5
Bayesian Curl3 Sets
8-15 Reps
@9-10
6
Calf Raise (Machine)3 Sets
8-15 Reps
@9-10
Day 3
1
Hack Squat3 Sets
5-10 Reps
@7-8
2
Incline Bench Press (Dumbbell)3 Sets
6-12 Reps
@8-9
3
Leg Extension3 Sets
6-12 Reps
@8-9
4
Lateral Raise (Cable)3 Sets
8-15 Reps
@9-10
5
Tricep Pushdown (Cable)3 Sets
8-15 Reps
@9-10
6
Cable Crunch3 Sets
8-15 Reps
@9-10
Day 4
1
Romanian Deadlift (Barbell)3 Sets
5-10 Reps
@7-8
2
Lat Pulldown3 Sets
6-12 Reps
@8-9
3
Seated Hamstring Curl3 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