Program Description
Transform your training with the 4 Week Block program, designed for those looking to build strength and endurance in just three sessions per week. This structured plan focuses on progressive overload, ensuring you challenge your muscles effectively while allowing for optimal recovery. Perfect for both beginners and seasoned lifters, you'll experience noticeable gains and improved performance by the end of the month. Commit to this journey and unlock your potential!
Program Overview
- LevelIntermediate
- GoalWomen's
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout50 minutes
- CreatedMar 15, 2026 05:35
- Last EditedMar 15, 2026 05:51
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.1%
Glutes
9.8%
Hamstrings
9.8%
Lats
8.9%
Biceps
8.5%
Upper Back
7.6%
Triceps
5.4%
Calves
5.4%
Chest
4%
Front Delts
4%
Forearms
4%
Rear Delts
4%
Lower Back
3.6%
Abs
3.6%
Adductors
2.7%
Middle Delts
2.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Deadlift
4
8 reps
RPE 6
1B
Leg Extension
4
8 reps
RPE 6
2A
Reverse Lunge (Dumbbell)
3
8 reps
RPE 6
2B
Pull-Up (Weighted)
3
5 reps
RPE 6
3A
Bench Press (Dumbbell)
3
6 reps
RPE 6
3B
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
4
Rear Delt Fly (Machine)
3
12 reps
RPE 6
5
Calf Raise (Machine)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Deadlift
4
8 reps
RPE 6
1B
Chest Supported Row (Machine)
4
6 reps
RPE 6
2A
Skull Crusher (Dumbbell)
3
10 reps
RPE 6
2B
Pullover (Dumbbell)
3
8 reps
RPE 6
3A
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
3B
Reverse Lunge (Dumbbell)
3
8 reps
RPE 6
4A
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
4B
Seated Calf Raise
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Deadlift
4
8 reps
RPE 8
1B
Leg Extension
4
8 reps
RPE 8
2A
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
2B
Pull-Up (Weighted)
3
5 reps
RPE 8
3A
Bench Press (Dumbbell)
3
6 reps
RPE 8
3B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Calf Raise (Machine)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Deadlift
4
8 reps
RPE 8
1B
Chest Supported Row (Machine)
4
6 reps
RPE 10
2A
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
2B
Pullover (Dumbbell)
3
8 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
3B
Reverse Lunge (Dumbbell)
3
8 reps
RPE 10
4A
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
4B
Seated Calf Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Deadlift
4
8 reps
RPE 6
1B
Chest Supported Row (Machine)
4
6 reps
RPE 6
2A
Skull Crusher (Dumbbell)
3
10 reps
RPE 6
2B
Pullover (Dumbbell)
3
8 reps
RPE 6
3A
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
3B
Reverse Lunge (Dumbbell)
3
8 reps
RPE 6
4A
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
4B
Seated Calf Raise
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Deadlift
4
8 reps
RPE 6
1B
Leg Extension
4
8 reps
RPE 6
2A
Reverse Lunge (Dumbbell)
3
8 reps
RPE 6
2B
Pull-Up (Weighted)
3
5 reps
RPE 6
3A
Bench Press (Dumbbell)
3
6 reps
RPE 6
3B
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
4
Rear Delt Fly (Machine)
3
12 reps
RPE 6
5
Calf Raise (Machine)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Deadlift
4
8 reps
RPE 8
1B
Chest Supported Row (Machine)
4
6 reps
RPE 8
2A
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
2B
Pullover (Dumbbell)
3
8 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
3B
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
4B
Seated Calf Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Deadlift
4
8 reps
RPE 8
1B
Leg Extension
4
8 reps
RPE 10
2A
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
2B
Pull-Up (Weighted)
3
5 reps
RPE 8
3A
Bench Press (Dumbbell)
3
6 reps
RPE 8
3B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Calf Raise (Machine)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Deadlift
4
8 reps
RPE 6
1B
Leg Extension
4
8 reps
RPE 6
2A
Reverse Lunge (Dumbbell)
3
8 reps
RPE 6
2B
Pull-Up (Weighted)
3
5 reps
RPE 6
3A
Bench Press (Dumbbell)
3
6 reps
RPE 6
3B
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
4
Rear Delt Fly (Machine)
3
12 reps
RPE 6
5
Calf Raise (Machine)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Deadlift
4
8 reps
RPE 6
1B
Chest Supported Row (Machine)
4
6 reps
RPE 6
2A
Skull Crusher (Dumbbell)
3
10 reps
RPE 6
2B
Pullover (Dumbbell)
3
8 reps
RPE 6
3A
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
3B
Reverse Lunge (Dumbbell)
3
8 reps
RPE 6
4A
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
4B
Seated Calf Raise
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Deadlift
4
8 reps
RPE 8
1B
Leg Extension
4
8 reps
RPE 8
2A
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
2B
Pull-Up (Weighted)
3
5 reps
RPE 8
3A
Bench Press (Dumbbell)
3
6 reps
RPE 8
3B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Calf Raise (Machine)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Deadlift
4
8 reps
RPE 10
1B
Chest Supported Row (Machine)
4
6 reps
RPE 8
2A
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
2B
Pullover (Dumbbell)
3
8 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
3B
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
4B
Seated Calf Raise
3
10 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1A
Single Leg Deadlift1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@6
@6
@6
1B
Leg Extension1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@6
@6
@6
2A
Reverse Lunge (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@6
@6
2B
Pull-Up (Weighted)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@6
@6
3A
Bench Press (Dumbbell)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@6
@6
@6
3B
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@6
@6
4
Rear Delt Fly (Machine)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
5
Calf Raise (Machine)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@6
@6
Day 2
1A
Single Leg Deadlift1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@6
@6
@6
1B
Chest Supported Row (Machine)1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@6
@6
@6
@6
2A
Skull Crusher (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@6
@6
2B
Pullover (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@6
@6
3A
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@6
@6
3B
Reverse Lunge (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@6
@6
4A
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@6
@6
4B
Seated Calf Raise1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@6
@6
Day 3
1A
Single Leg Deadlift1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@6
@6
@6
1B
Leg Extension1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@6
@6
@6
2A
Reverse Lunge (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@6
@6
2B
Pull-Up (Weighted)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@6
@6
3A
Bench Press (Dumbbell)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@6
@6
@6
3B
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@6
@6
4
Rear Delt Fly (Machine)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
5
Calf Raise (Machine)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@6
@6