4day exp
Transform your physique in just one week with this 4-day powerhouse program—where strength meets sculpting for real, visible results.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 2 | 4–8 reps |
| 2 | Shrug (Barbell) | 2 | 10–15 reps |
| 3 | Incline Bench Press (Barbell) | 3 | 6–10 reps |
| Superset | |||
| 4A | Skull Crusher (Dumbbell) | 2 | 6–10 reps |
| 4B | Incline Curl (Dumbbell) | 3 | 6–10 reps |
| 5 | Upright Row (Barbell) | 3 | 6–10 reps |
| 6 | Calf Raise (Machine) | 4 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 3 | 6–10 reps |
| 2 | Romanian Deadlift (Barbell) | 2 | 6–10 reps |
| 3 | Bulgarian Split Squat (Barbell) | 2 | 6–10 reps |
| 4 | Calf Raise (Machine) | 4 | 15 reps |
| 5 | Cable Crunch | 3 | 15 reps |
| 6 | Wrist Curls | 4 | 10–15 reps |
| 7 | Lateral Raise (Cable) | 3 | 10–15 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 3–5 reps | @8 |
| 2 | Seated Overhead Press (Dumbbell) | 4 | 6–10 reps | — |
| 3 | Seated Hamstring Curl | 3 | 6–10 reps | — |
| 4 | Chest Supported Row (Machine) | 2 | 6–10 reps | — |
| 5 | Bicep Curl (Barbell) | 2 | 6–10 reps | — |
| 6 | Pullover (Dumbbell) | 2 | 10–15 reps | — |
| 7 | Calf Raise (Machine) | 4 | 15 reps | — |
| 8 | Cable Crunch | 3 | 15 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Dip (Weighted) | 3 | 4–8 reps |
| 1B | Pull-Up (Neutral Grip, Weighted) | 3 | 4–8 reps |
| Superset | |||
| 2A | Preacher Curl (Dumbbell) | 3 | 6–10 reps |
| 2B | French Press | 3 | 10–15 reps |
| Superset | |||
| 3A | Single Arm Rear Delt Fly (Cable) | 3 | 8–12 reps |
| 3B | Chest Fly (Cable) | 3 | 10–15 reps |
| 4 | Standing Behind Neck Shoulder Press (Barbell) | 3 | 8–12 reps |
Common questions
Yes, 4day exp is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 120 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
4day exp is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
4day exp is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
