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4X Full Body Hypertrophy Program

by Mark M.

Program Description

**4X Full Body Hypertrophy Program** Unleash your potential with this comprehensive 5-week program designed for muscle growth and strength. With 20 sessions packed into just five weeks, you'll engage in a variety of compound and isolation exercises targeting all major muscle groups. Each workout is structured to maximize hypertrophy through carefully calculated rep ranges and intensity levels, ensuring you push your limits while allowing for recovery. Get ready to transform your physique and build the strength you’ve always desired!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 25, 2025 01:15
  • Last Edited
    Jun 25, 2025 04:43

Summary

Unleash your strength with the 4X Full Body Hypertrophy Program, a comprehensive 5-week training plan designed for serious lifters. Committing just 4 days a week, you'll engage in a variety of compound and isolation exercises, including Romanian Deadlifts and Pull-Ups, to maximize muscle growth and enhance overall strength. This program is tailored for those with access to a garage gym, ensuring you have the right tools to sculpt your physique. Get ready to transform your body and elevate your training game!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-7 reps
RPE 8-10
2
Straight Arm Pulldown
3
7-10 reps
RPE 8-10
3
Lying Side Lateral Raise
3
7-10 reps
RPE 8-10
4
Incline Curl (Dumbbell)
3
7-10 reps
RPE 8-10
5
Wrist Curls
3
7-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-7 reps
RPE 8-10
2
Straight Arm Pulldown
3
7-10 reps
RPE 8-10
3
Lying Side Lateral Raise
3
7-10 reps
RPE 8-10
4
Incline Curl (Dumbbell)
3
7-10 reps
RPE 8-10
5
Wrist Curls
3
7-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-7 reps
RPE 8-10
2
Straight Arm Pulldown
3
7-10 reps
RPE 8-10
3
Lying Side Lateral Raise
3
7-10 reps
RPE 8-10
4
Incline Curl (Dumbbell)
3
7-10 reps
RPE 8-10
5
Wrist Curls
3
7-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-7 reps
RPE 8-10
2
Straight Arm Pulldown
3
7-10 reps
RPE 8-10
3
Lying Side Lateral Raise
3
7-10 reps
RPE 8-10
4
Incline Curl (Dumbbell)
3
7-10 reps
RPE 8-10
5
Wrist Curls
3
7-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-7 reps
RPE 8-10
2
Straight Arm Pulldown
3
7-10 reps
RPE 8-10
3
Lying Side Lateral Raise
3
7-10 reps
RPE 8-10
4
Incline Curl (Dumbbell)
3
7-10 reps
RPE 8-10
5
Wrist Curls
3
7-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-7 reps
RPE 8-10
2
One Arm Bent Over Row
2
4-7 reps
RPE 8-10
3
Seated Overhead Extension (EZ Bar)
3
7-10 reps
RPE 8-10
4
Sissy Squat
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-7 reps
RPE 8-10
2
One Arm Bent Over Row
2
4-7 reps
RPE 8-10
3
Seated Overhead Extension (EZ Bar)
3
7-10 reps
RPE 8-10
4
Sissy Squat
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-7 reps
RPE 8-10
2
One Arm Bent Over Row
2
4-7 reps
RPE 8-10
3
Seated Overhead Extension (EZ Bar)
3
7-10 reps
RPE 8-10
4
Sissy Squat
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-7 reps
RPE 8-10
2
One Arm Bent Over Row
2
4-7 reps
RPE 8-10
3
Seated Overhead Extension (EZ Bar)
3
7-10 reps
RPE 8-10
4
Sissy Squat
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-7 reps
RPE 8-10
2
One Arm Bent Over Row
2
4-7 reps
RPE 8-10
3
Seated Overhead Extension (EZ Bar)
3
7-10 reps
RPE 8-10
4
Sissy Squat
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-7 reps
RPE 8-10
2
Behind The Back Lateral Raise (Cable)
3
7-10 reps
RPE 8-10
3
Pec Fly (Dumbbell)
3
7-10 reps
RPE 8-10
4
Seated Hamstring Curl
2
7-10 reps
RPE 8-10
5
Wrist Curls
3
7-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-7 reps
RPE 8-10
2
Behind The Back Lateral Raise (Cable)
3
7-10 reps
RPE 8-10
3
Pec Fly (Dumbbell)
3
7-10 reps
RPE 8-10
4
Seated Hamstring Curl
2
7-10 reps
RPE 8-10
5
Wrist Curls
3
7-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-7 reps
RPE 8-10
2
Behind The Back Lateral Raise (Cable)
3
7-10 reps
RPE 8-10
3
Pec Fly (Dumbbell)
3
7-10 reps
RPE 8-10
4
Seated Hamstring Curl
2
7-10 reps
RPE 8-10
5
Wrist Curls
3
7-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-7 reps
RPE 8-10
2
Behind The Back Lateral Raise (Cable)
3
7-10 reps
RPE 8-10
3
Pec Fly (Dumbbell)
3
7-10 reps
RPE 8-10
4
Seated Hamstring Curl
2
7-10 reps
RPE 8-10
5
Wrist Curls
3
7-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-7 reps
RPE 8-10
2
Behind The Back Lateral Raise (Cable)
3
7-10 reps
RPE 8-10
3
Pec Fly (Dumbbell)
3
7-10 reps
RPE 8-10
4
Seated Hamstring Curl
2
7-10 reps
RPE 8-10
5
Wrist Curls
3
7-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-7 reps
RPE 8-10
2
Dip (Weighted)
3
4-7 reps
RPE 8-10
3
Meadow Row
2
7-10 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-7 reps
RPE 8-10
2
Dip (Weighted)
3
4-7 reps
RPE 8-10
3
Meadow Row
2
7-10 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-7 reps
RPE 8-10
2
Dip (Weighted)
3
4-7 reps
RPE 8-10
3
Meadow Row
2
7-10 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-7 reps
RPE 8-10
2
Dip (Weighted)
3
4-7 reps
RPE 8-10
3
Meadow Row
2
7-10 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-7 reps
RPE 8-10
2
Dip (Weighted)
3
4-7 reps
RPE 8-10
3
Meadow Row
2
7-10 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Week 1
1 / 5 Weeks
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
4-7 Reps
@8-10
2
Straight Arm Pulldown
3 Sets
7-10 Reps
@8-10
3
Lying Side Lateral Raise
3 Sets
7-10 Reps
@8-10
4
Incline Curl (Dumbbell)
3 Sets
7-10 Reps
@8-10
5
Wrist Curls
3 Sets
7-10 Reps
@8-10
Day 3
1
Pull-Up (Neutral Grip, Weighted)
3 Sets
4-7 Reps
@8-10
2
Behind The Back Lateral Raise (Cable)
3 Sets
7-10 Reps
@8-10
3
Pec Fly (Dumbbell)
3 Sets
7-10 Reps
@8-10
4
Seated Hamstring Curl
2 Sets
7-10 Reps
@8-10
5
Wrist Curls
3 Sets
7-10 Reps
@8-10
Day 4
1
High Bar Squat (Barbell)
3 Sets
4-7 Reps
@8-10
2
Dip (Weighted)
3 Sets
4-7 Reps
@8-10
3
Meadow Row
2 Sets
7-10 Reps
@8-10
4
Preacher Curl (Dumbbell)
3 Sets
7-10 Reps
@8-10
5
Standing Calf Raise
3 Sets
7-10 Reps
@8-10
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
4-7 Reps
@8-10
2
One Arm Bent Over Row
2 Sets
4-7 Reps
@8-10
3
Seated Overhead Extension (EZ Bar)
3 Sets
7-10 Reps
@8-10
4
Sissy Squat
3 Sets
7-10 Reps
@8-10
5
Standing Calf Raise
3 Sets
7-10 Reps
@8-10