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Taper

by Nate

Program Description

**Taper** is a focused 4-week program designed to enhance your strength and performance through a structured training regimen. With 16 sessions spread across the month, you'll engage in a variety of exercises targeting all major muscle groups, including the Bench Press, Squats, and Hip Thrusts. Each workout is crafted to build strength while maintaining proper form, ensuring you maximize gains while reducing fatigue. Get ready to elevate your fitness journey and achieve your goals with this comprehensive plan!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 06, 2026 07:12
  • Last Edited
    Feb 19, 2026 12:12
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.1%
Quadriceps
11.2%
Hamstrings
10.3%
Lats
8.2%
Upper Back
8.2%
Biceps
8.2%
Triceps
7.4%
Front Delts
6.4%
Chest
5.4%
Abs
5.1%
Middle Delts
4.1%
Adductors
2.3%
Rear Delts
2%
Abductors
2%
Calves
2%
Other
2%
Lower Back
1.9%
Forearms
1%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Lat Pulldown
2
-
4
T-Bar Row
2
-
5
Lateral Raise (Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Preacher Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Lat Pulldown
2
-
4
T-Bar Row
2
-
5
Lateral Raise (Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Preacher Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Lat Pulldown
2
-
4
T-Bar Row
2
-
5
Lateral Raise (Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Preacher Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Lat Pulldown
2
-
4
T-Bar Row
2
-
5
Lateral Raise (Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Preacher Curl (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
1
-
3
Seated Hamstring Curl
2
-
4
Standing Calf Raise
2
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Abductor (Machine)
2
-
4
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Abductor (Machine)
2
-
4
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Abductor (Machine)
2
-
4
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Seated Row (Machine)
2
-
4
T-Bar Row
2
-
5
Lateral Raise (Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Preacher Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Seated Row (Machine)
2
-
4
T-Bar Row
2
-
5
Lateral Raise (Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Preacher Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Seated Row (Machine)
2
-
4
T-Bar Row
2
-
5
Lateral Raise (Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Preacher Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Seated Row (Machine)
2
-
4
T-Bar Row
2
-
5
Lateral Raise (Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Preacher Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
2
-
2
Cossack Squat
2
-
3
Split Squat (Smith Machine)
2
-
4
Hip Thrust (Machine)
2
-
5
Leg Extension
1
-
6
Step-Up (Weighted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
2
-
2
Cossack Squat
2
-
3
Split Squat (Smith Machine)
2
-
4
Hip Thrust (Machine)
2
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
2
-
2
Cossack Squat
2
-
3
Split Squat (Smith Machine)
2
-
4
Hip Thrust (Machine)
2
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
2
-
2
Cossack Squat
2
-
3
Split Squat (Smith Machine)
2
-
4
Hip Thrust (Machine)
2
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
-
2
Pec Deck (Machine)
1 Set
-
3
Lat Pulldown
2 Sets
-
4
T-Bar Row
2 Sets
-
5
Lateral Raise (Machine)
2 Sets
-
6
Tricep Pushdown (Cable)
2 Sets
-
7
Preacher Curl (Machine)
2 Sets
-
Day 3
1
Incline Bench Press (Smith Machine)
2 Sets
-
2
Pec Deck (Machine)
1 Set
-
3
Seated Row (Machine)
2 Sets
-
4
T-Bar Row
2 Sets
-
5
Lateral Raise (Machine)
2 Sets
-
6
Tricep Pushdown (Cable)
2 Sets
-
7
Preacher Curl
2 Sets
-
Day 2
1
Squat (Barbell)
2 Sets
-
2
Romanian Deadlift (Barbell)
1 Set
-
3
Seated Hamstring Curl
2 Sets
-
4
Standing Calf Raise
2 Sets
-
5
Hip Abductor (Machine)
2 Sets
-
6
Hip Adductor (Machine)
1 Set
-
Day 4
1
Broad Jump
2 Sets
-
2
Cossack Squat
2 Sets
-
3
Split Squat (Smith Machine)
2 Sets
-
4
Hip Thrust (Machine)
2 Sets
-
5
Leg Extension
1 Set
-
6
Step-Up (Weighted)
1 Set
-