4day exp

by null

Program Description

Unlock your potential with the **4day exp** program, designed for intermediate lifters looking to elevate their strength and physique in just one week. This four-day split combines bodybuilding and powerbuilding techniques, utilizing a full gym to maximize muscle engagement across all major groups. Each session is packed with a variety of exercises, including deadlifts, squats, and overhead presses, ensuring a comprehensive approach to building strength and size. Get ready to challenge yourself and see real results!

Program Overview

Level
Intermediate
Goal
Bodybuilding, Powerbuilding, Bodyweight Fitness
Equipment
Full Gym
Program Length
1 week
Time Per Workout
120 minutes
Created
Jul 12, 2025 06:51
Last Edited
Jul 28, 2025 01:42

Summary

Unlock your strength potential with the 4day exp program, designed for those ready to push their limits in just one week. This four-day split focuses on compound movements like deadlifts and squats, ensuring you build muscle and power across all major muscle groups. Each session is strategically crafted to maximize intensity and efficiency, utilizing a full gym setup for optimal results. Get ready to elevate your training and achieve your fitness goals with confidence!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Deadlift (Barbell)

3-5 reps

RPE 8

Seated Overhead Press (Dumbbell)

6-10 reps

Seated Hamstring Curl

6-10 reps

Chest Supported Row (Machine)

6-10 reps

Bicep Curl (Barbell)

6-10 reps

Pullover (Dumbbell)

10-15 reps

Calf Raise (Machine)

15 reps

Cable Crunch

15 reps

Day 2

High Bar Squat (Barbell)

4-8 reps

Shrug (Barbell)

10-15 reps

Incline Bench Press (Barbell)

6-10 reps

Skull Crusher (Dumbbell)

6-10 reps

Incline Curl (Dumbbell)

6-10 reps

Upright Row (Barbell)

6-10 reps

Calf Raise (Machine)

15 reps

Day 3

Dip (Weighted)

4-8 reps

Pull-Up (Neutral Grip, Weighted)

4-8 reps

Preacher Curl (Dumbbell)

6-10 reps

French Press

10-15 reps

Single Arm Rear Delt Fly (Cable)

8-12 reps

Chest Fly (Cable)

10-15 reps

Standing Behind Neck Shoulder Press (Barbell)

8-12 reps

Day 4

Hack Squat

6-10 reps

Romanian Deadlift (Barbell)

6-10 reps

Bulgarian Split Squat (Barbell)

6-10 reps

Calf Raise (Machine)

15 reps

Cable Crunch

15 reps

Wrist Curls

10-15 reps

Lateral Raise (Cable)

10-15 reps

Day 2

High Bar Squat (Barbell)

2 Sets

4-8 Reps

Shrug (Barbell)

2 Sets

10-15 Reps

Incline Bench Press (Barbell)

3 Sets

6-10 Reps

Skull Crusher (Dumbbell)

2 Sets

6-10 Reps

Incline Curl (Dumbbell)

3 Sets

6-10 Reps

Upright Row (Barbell)

3 Sets

6-10 Reps

Calf Raise (Machine)

4 Sets

15 Reps

Day 4

Hack Squat

3 Sets

6-10 Reps

Romanian Deadlift (Barbell)

2 Sets

6-10 Reps

Bulgarian Split Squat (Barbell)

2 Sets

6-10 Reps

Calf Raise (Machine)

4 Sets

15 Reps

Cable Crunch

3 Sets

15 Reps

Wrist Curls

4 Sets

10-15 Reps

Lateral Raise (Cable)

3 Sets

10-15 Reps

Day 1

Deadlift (Barbell)

1 Set

3-5 Reps

Seated Overhead Press (Dumbbell)

4 Sets

6-10 Reps

Seated Hamstring Curl

3 Sets

6-10 Reps

Chest Supported Row (Machine)

2 Sets

6-10 Reps

Bicep Curl (Barbell)

2 Sets

6-10 Reps

Pullover (Dumbbell)

2 Sets

10-15 Reps

Calf Raise (Machine)

4 Sets

15 Reps

Cable Crunch

3 Sets

15 Reps

Day 3

Dip (Weighted)

3 Sets

4-8 Reps

Pull-Up (Neutral Grip, Weighted)

3 Sets

4-8 Reps

Preacher Curl (Dumbbell)

3 Sets

6-10 Reps

French Press

3 Sets

10-15 Reps

Single Arm Rear Delt Fly (Cable)

3 Sets

8-12 Reps

Chest Fly (Cable)

3 Sets

10-15 Reps

Standing Behind Neck Shoulder Press (Barbell)

3 Sets

8-12 Reps