Program Description
I just want to use this man
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedSep 23, 2024 08:49
- Last EditedJun 18, 2025 07:53
Summary
Unlock your strength with this focused 4-week program designed for serious lifters. Training four days a week, you'll engage in compound and isolation exercises like the Overhead Press, Bicep Curl, and Tricep Pushdown, ensuring balanced development of your upper body. Each session is structured to progressively challenge your muscles, helping you build size and strength effectively. Perfect for those ready to elevate their training and achieve impressive results!
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
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
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bicep Curl (Barbell)
4
8-10 reps
-
3
Tricep Pushdown (Cable)
4
12-15 reps
-
4
Hammer Curl
4
10-12 reps
-
5
Overhead Tricep Extension (Cable)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bicep Curl (Barbell)
4
8-10 reps
-
3
Tricep Pushdown (Cable)
4
12-15 reps
-
4
Hammer Curl
4
10-12 reps
-
5
Overhead Tricep Extension (Cable)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bicep Curl (Barbell)
4
8-10 reps
-
3
Tricep Pushdown (Cable)
4
12-15 reps
-
4
Hammer Curl
4
10-12 reps
-
5
Overhead Tricep Extension (Cable)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bicep Curl (Barbell)
4
8-10 reps
-
3
Tricep Pushdown (Cable)
4
12-15 reps
-
4
Hammer Curl
4
10-12 reps
-
5
Overhead Tricep Extension (Cable)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Lat Pulldown
3
12-15 reps
-
3
Romanian Deadlift
1
2
12-12 reps
12-15 reps
-
-
4
Seated Row (Cable)
4
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Lat Pulldown
3
12-15 reps
-
3
Romanian Deadlift
1
2
12-12 reps
12-15 reps
-
-
4
Seated Row (Cable)
4
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Lat Pulldown
3
12-15 reps
-
3
Romanian Deadlift
1
2
12-12 reps
12-15 reps
-
-
4
Seated Row (Cable)
4
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Lat Pulldown
3
12-15 reps
-
3
Romanian Deadlift
1
2
12-12 reps
12-15 reps
-
-
4
Seated Row (Cable)
4
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
3
3-8 reps
-
3
Lateral Raise (Cable)
4
10-12 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Face Pull
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
3-8 reps
-
3
Lateral Raise (Cable)
4
10-12 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Face Pull
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Incline Bench Press (Dumbbell)
3
3-8 reps
-
3
Lateral Raise (Cable)
4
10-12 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Face Pull
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Dumbbell)
3
3-8 reps
-
3
Lateral Raise (Cable)
4
10-12 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Face Pull
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bulgarian Split Squats (Smith Machine)
4
10 reps
-
3
Leg Press (45 Degrees)
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bulgarian Split Squats (Smith Machine)
4
10 reps
-
3
Leg Press (45 Degrees)
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bulgarian Split Squats (Smith Machine)
4
10 reps
-
3
Leg Press (45 Degrees)
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bulgarian Split Squats (Smith Machine)
4
10 reps
-
3
Leg Press (45 Degrees)
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Overhead Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bicep Curl (Barbell)4 Sets
8-10 Reps
-
3
Tricep Pushdown (Cable)4 Sets
12-15 Reps
-
4
Hammer Curl4 Sets
10-12 Reps
-
5
Overhead Tricep Extension (Cable)4 Sets
8-10 Reps
-
Day 2
1
Deadlift (Barbell)1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Lat Pulldown3 Sets
12-15 Reps
-
3
Romanian Deadlift1 Set
2 Sets
12-12 Reps
12-15 Reps
-
-
4
Seated Row (Cable)4 Sets
10-12 Reps
-
5
Seated Shoulder Press (Dumbbell)3 Sets
10 Reps
-
Day 3
1
Bench Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)3 Sets
3-8 Reps
-
3
Lateral Raise (Cable)4 Sets
10-12 Reps
-
4
Tricep Pushdown (Cable)3 Sets
12-15 Reps
-
5
Face Pull4 Sets
15-20 Reps
-
Day 4
1
Squat (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bulgarian Split Squats (Smith Machine)4 Sets
10 Reps
-
3
Leg Press (45 Degrees)3 Sets
12-15 Reps
-
4
Lying Leg Curl3 Sets
12-15 Reps
-
5
Standing Calf Raise4 Sets
15-20 Reps
-