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4 day hell raiser

by Tony W.

Program Description

Unleash your inner beast with the 7 Day Hell Raiser program! Over the course of three weeks, this intense four-day-a-week regimen is designed to push your limits and elevate your strength and endurance. Each session combines challenging workouts that will sculpt your physique and ignite your metabolism. Get ready to break through plateaus and redefine your fitness journey—it's time to raise some hell!

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 26, 2026 08:29
  • Last Edited
    Jan 26, 2026 08:29
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.3%
Upper Back
11.1%
Triceps
9.6%
Hamstrings
9%
Quadriceps
9%
Middle Delts
9%
Glutes
7.2%
Biceps
6.9%
Lats
6.6%
Chest
6%
Rear Delts
3.6%
Abs
2.7%
Lower Back
1.8%
Calves
1.8%
Forearms
1.8%
Adductors
0.9%
Abductors
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Lat Pulldown
4
-
4
Seated Row (Cable)
3
-
5
Lying Leg Curl
3
-
6
Rear Delt Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Lat Pulldown
4
-
4
Seated Row (Cable)
3
-
5
Lying Leg Curl
3
-
6
Rear Delt Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Lat Pulldown
4
-
4
Seated Row (Cable)
3
-
5
Lying Leg Curl
3
-
6
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Military Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Pec Deck (Machine)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Military Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Pec Deck (Machine)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Military Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Pec Deck (Machine)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Squat (Smith Machine)
3
-
3
Leg Extension
3
-
4
Calf Raise (Machine)
3
-
5
Leg Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Squat (Smith Machine)
3
-
3
Leg Extension
3
-
4
Calf Raise (Machine)
3
-
5
Leg Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Squat (Smith Machine)
3
-
3
Leg Extension
3
-
4
Calf Raise (Machine)
3
-
5
Leg Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Bicep Curl (EZ Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Bicep Curl (EZ Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Bicep Curl (EZ Bar)
3
-
Week 1
1 / 3 Weeks
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
-
-
-
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
-
-
-
-
4
Seated Row (Cable)
1 Set
1 Set
1 Set
-
-
-
5
Lying Leg Curl
1 Set
1 Set
1 Set
-
-
-
6
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
-
-
-
Day 2
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
2
Military Press (Barbell)
1 Set
1 Set
1 Set
-
-
-
3
Chest Press (Machine)
1 Set
1 Set
1 Set
-
-
-
4
Pec Deck (Machine)
1 Set
1 Set
1 Set
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
-
-
-
2
Squat (Smith Machine)
1 Set
1 Set
1 Set
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
-
-
-
4
Calf Raise (Machine)
1 Set
1 Set
1 Set
-
-
-
5
Leg Press
1 Set
1 Set
1 Set
-
-
-
Day 4
1
Military Press (Barbell)
1 Set
1 Set
1 Set
-
-
-
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
-
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
-
-
-