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Ethan Newberry

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Program Description

**Ethan Newberry's 4-Week Strength Program** is designed to elevate your lifting game with a comprehensive approach that targets all major muscle groups. Over 19 training days, you'll engage in a mix of compound and isolation exercises, including Hack Squats, Bench Presses, and T-Bar Rows, ensuring balanced development and strength gains. Each workout combines intensity and volume, pushing your limits while allowing for recovery. Whether you're a beginner or seasoned lifter, this program will challenge you to achieve your fitness goals in just four weeks. Get ready to transform your physique and boost your confidence!

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 24, 2026 10:22
  • Last Edited
    Feb 25, 2026 01:24
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.2%
Front Delts
14.2%
Chest
11.5%
Upper Back
10.5%
Biceps
9.5%
Hamstrings
7.4%
Quadriceps
6.8%
Lats
6.8%
Glutes
4.7%
Middle Delts
4.7%
Rear Delts
3%
Forearms
3%
Lower Back
1.4%
Abs
1.4%
Abductors
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Leg Extension
1
1
1
10 reps
12 reps
15 reps
-
-
-
3
Seated Hamstring Curl
4
12 reps
-
4
Leg Press
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Leg Extension
1
1
1
10 reps
12 reps
15 reps
-
-
-
3
Seated Hamstring Curl
4
12 reps
-
4
Leg Press
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Leg Extension
1
1
1
10 reps
12 reps
15 reps
-
-
-
3
Seated Hamstring Curl
4
12 reps
-
4
Leg Press
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Leg Extension
1
1
1
10 reps
12 reps
15 reps
-
-
-
3
Seated Hamstring Curl
4
12 reps
-
4
Leg Press
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Shoulder Press (Machine)
3
1
10 reps
12 reps
-
-
3
Incline Chest Press (Machine)
4
12 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Shoulder Press (Machine)
3
1
10 reps
12 reps
-
-
3
Incline Chest Press (Machine)
4
12 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Shoulder Press (Machine)
3
1
10 reps
12 reps
-
-
3
Incline Chest Press (Machine)
4
12 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Shoulder Press (Machine)
3
1
10 reps
12 reps
-
-
3
Incline Chest Press (Machine)
4
12 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
1
8 reps
10 reps
12 reps
-
-
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Shrug (Dumbbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
1
8 reps
10 reps
12 reps
-
-
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Shrug (Dumbbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
1
8 reps
10 reps
12 reps
-
-
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Shrug (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
1
8 reps
10 reps
12 reps
-
-
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Shrug (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Diamond Push Up
4
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Diamond Push Up
4
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Diamond Push Up
4
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Diamond Push Up
4
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 6
No exercises added to this day
Day 7
No exercises added to this day
Week 1
1 / 4 Weeks
Day 1
1
Hack Squat
4 Sets
12 Reps
-
2
Leg Extension
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
-
-
-
3
Seated Hamstring Curl
4 Sets
12 Reps
-
4
Leg Press
3 Sets
15 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Shoulder Press (Machine)
3 Sets
1 Set
10 Reps
12 Reps
-
-
3
Incline Chest Press (Machine)
4 Sets
12 Reps
-
4
Pec Deck (Machine)
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
Day 3
No exercises added to this day
Day 4
1
T-Bar Row
1 Set
2 Sets
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
2
Lat Pulldown
3 Sets
12 Reps
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Shrug (Dumbbell)
4 Sets
15 Reps
-
Day 5
1
Bench Press (Close Grip)
3 Sets
10 Reps
-
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
3
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
5
Diamond Push Up
4 Sets
-
6
Bicep Curl (Cable)
3 Sets
10 Reps
-
Day 6
No exercises added to this day
Day 7
No exercises added to this day