Program Description
**Dan 4 Day** is a comprehensive 12-week workout program designed to maximize your strength and muscle gains over 48 training sessions. Each week, you'll focus on specific muscle groups, utilizing a mix of barbell, dumbbell, and machine exercises to target your chest, back, shoulders, and legs. With structured sets and rep ranges, including key lifts like the bench press and tricep pushdown, this program ensures progressive overload while allowing for adequate rest between sets. Get ready to elevate your training and achieve your fitness goals with a well-rounded approach that keeps you motivated and engaged!
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJul 29, 2025 09:58
- Last EditedJul 29, 2025 10:21
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Reverse Pec Deck
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Reverse Pec Deck
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Reverse Pec Deck
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Reverse Pec Deck
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Reverse Pec Deck
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Reverse Pec Deck
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Reverse Pec Deck
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Reverse Pec Deck
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Reverse Pec Deck
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Reverse Pec Deck
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Reverse Pec Deck
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Reverse Pec Deck
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Pullover (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Pullover (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Pullover (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Pullover (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Pullover (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Pullover (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Pullover (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Pullover (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Pullover (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Pullover (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Pullover (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Pullover (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8 reps
-
2
Leg Extension
4
12 reps
-
3
Stiff Leg Deadlift (Dumbbell)
2
8 reps
-
4
Hamstring Curl
4
12 reps
-
5
Standing Calf Raise
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8 reps
-
2
Leg Extension
4
12 reps
-
3
Stiff Leg Deadlift (Dumbbell)
2
8 reps
-
4
Hamstring Curl
4
12 reps
-
5
Standing Calf Raise
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8 reps
-
2
Leg Extension
4
12 reps
-
3
Stiff Leg Deadlift (Dumbbell)
2
8 reps
-
4
Hamstring Curl
4
12 reps
-
5
Standing Calf Raise
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8 reps
-
2
Leg Extension
4
12 reps
-
3
Stiff Leg Deadlift (Dumbbell)
2
8 reps
-
4
Hamstring Curl
4
12 reps
-
5
Standing Calf Raise
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8 reps
-
2
Leg Extension
4
12 reps
-
3
Stiff Leg Deadlift (Dumbbell)
2
8 reps
-
4
Hamstring Curl
4
12 reps
-
5
Standing Calf Raise
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8 reps
-
2
Leg Extension
4
12 reps
-
3
Stiff Leg Deadlift (Dumbbell)
2
8 reps
-
4
Hamstring Curl
4
12 reps
-
5
Standing Calf Raise
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8 reps
-
2
Leg Extension
4
12 reps
-
3
Stiff Leg Deadlift (Dumbbell)
2
8 reps
-
4
Hamstring Curl
4
12 reps
-
5
Standing Calf Raise
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8 reps
-
2
Leg Extension
4
12 reps
-
3
Stiff Leg Deadlift (Dumbbell)
2
8 reps
-
4
Hamstring Curl
4
12 reps
-
5
Standing Calf Raise
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8 reps
-
2
Leg Extension
4
12 reps
-
3
Stiff Leg Deadlift (Dumbbell)
2
8 reps
-
4
Hamstring Curl
4
12 reps
-
5
Standing Calf Raise
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8 reps
-
2
Leg Extension
4
12 reps
-
3
Stiff Leg Deadlift (Dumbbell)
2
8 reps
-
4
Hamstring Curl
4
12 reps
-
5
Standing Calf Raise
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8 reps
-
2
Leg Extension
4
12 reps
-
3
Stiff Leg Deadlift (Dumbbell)
2
8 reps
-
4
Hamstring Curl
4
12 reps
-
5
Standing Calf Raise
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8 reps
-
2
Leg Extension
4
12 reps
-
3
Stiff Leg Deadlift (Dumbbell)
2
8 reps
-
4
Hamstring Curl
4
12 reps
-
5
Standing Calf Raise
5
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
12 reps
-
2
Bicep Curl (EZ Bar)
4
12 reps
-
3
Dip (Assisted)
4
12 reps
-
4
Preacher Curl (Dumbbell)
4
12 reps
-
5
Wrist Curls
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
12 reps
-
2
Bicep Curl (EZ Bar)
4
12 reps
-
3
Dip (Assisted)
4
12 reps
-
4
Preacher Curl (Dumbbell)
4
12 reps
-
5
Wrist Curls
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
12 reps
-
2
Bicep Curl (EZ Bar)
4
12 reps
-
3
Dip (Assisted)
4
12 reps
-
4
Preacher Curl (Dumbbell)
4
12 reps
-
5
Wrist Curls
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
12 reps
-
2
Bicep Curl (EZ Bar)
4
12 reps
-
3
Dip (Assisted)
4
12 reps
-
4
Preacher Curl (Dumbbell)
4
12 reps
-
5
Wrist Curls
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
12 reps
-
2
Bicep Curl (EZ Bar)
4
12 reps
-
3
Dip (Assisted)
4
12 reps
-
4
Preacher Curl (Dumbbell)
4
12 reps
-
5
Wrist Curls
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
12 reps
-
2
Bicep Curl (EZ Bar)
4
12 reps
-
3
Dip (Assisted)
4
12 reps
-
4
Preacher Curl (Dumbbell)
4
12 reps
-
5
Wrist Curls
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
12 reps
-
2
Bicep Curl (EZ Bar)
4
12 reps
-
3
Dip (Assisted)
4
12 reps
-
4
Preacher Curl (Dumbbell)
4
12 reps
-
5
Wrist Curls
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
12 reps
-
2
Bicep Curl (EZ Bar)
4
12 reps
-
3
Dip (Assisted)
4
12 reps
-
4
Preacher Curl (Dumbbell)
4
12 reps
-
5
Wrist Curls
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
12 reps
-
2
Bicep Curl (EZ Bar)
4
12 reps
-
3
Dip (Assisted)
4
12 reps
-
4
Preacher Curl (Dumbbell)
4
12 reps
-
5
Wrist Curls
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
12 reps
-
2
Bicep Curl (EZ Bar)
4
12 reps
-
3
Dip (Assisted)
4
12 reps
-
4
Preacher Curl (Dumbbell)
4
12 reps
-
5
Wrist Curls
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
12 reps
-
2
Bicep Curl (EZ Bar)
4
12 reps
-
3
Dip (Assisted)
4
12 reps
-
4
Preacher Curl (Dumbbell)
4
12 reps
-
5
Wrist Curls
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
12 reps
-
2
Bicep Curl (EZ Bar)
4
12 reps
-
3
Dip (Assisted)
4
12 reps
-
4
Preacher Curl (Dumbbell)
4
12 reps
-
5
Wrist Curls
4
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
12 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
12 Reps
-
3
Pec Deck (Machine)3 Sets
15 Reps
-
4
Reverse Pec Deck4 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)4 Sets
12 Reps
-
Day 2
1
Seated Row (Machine)4 Sets
12 Reps
-
2
Lat Pulldown4 Sets
12 Reps
-
3
Pullover (Machine)3 Sets
12 Reps
-
Day 4
1
Tricep Pushdown (Cable)4 Sets
12 Reps
-
2
Bicep Curl (EZ Bar)4 Sets
12 Reps
-
3
Dip (Assisted)4 Sets
12 Reps
-
4
Preacher Curl (Dumbbell)4 Sets
12 Reps
-
5
Wrist Curls4 Sets
12 Reps
-
Day 3
1
Belt Squat2 Sets
8 Reps
-
2
Leg Extension4 Sets
12 Reps
-
3
Stiff Leg Deadlift (Dumbbell)2 Sets
8 Reps
-
4
Hamstring Curl4 Sets
12 Reps
-
5
Standing Calf Raise5 Sets
12 Reps
-