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BoostcampPNG

4day

by Chin Kuan K.
2 athletes joined

Program Description

bodybuilding

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 29, 2025 07:53
  • Last Edited
    Nov 29, 2025 10:46
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Upper Back
9.7%
Hamstrings
9.3%
Quadriceps
9.3%
Chest
9.3%
Front Delts
9.3%
Biceps
7.7%
Lats
7.3%
Glutes
6.9%
Middle Delts
4.6%
Forearms
3.5%
Rear Delts
3.5%
Abs
2.3%
Calves
2.3%
Abductors
1.2%
Adductors
1.2%
Lower Back
1.2%
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
12 reps
-
3
Wide Grip Lat Pulldown
3
12 reps
-
4
Bent Over Row (Barbell)
3
12 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
12 reps
-
3
Wide Grip Lat Pulldown
3
12 reps
-
4
Bent Over Row (Barbell)
3
12 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
12 reps
-
3
Wide Grip Lat Pulldown
3
12 reps
-
4
Bent Over Row (Barbell)
3
12 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
12 reps
-
3
Wide Grip Lat Pulldown
3
12 reps
-
4
Bent Over Row (Barbell)
3
12 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
12 reps
-
3
Wide Grip Lat Pulldown
3
12 reps
-
4
Bent Over Row (Barbell)
3
12 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
12 reps
-
3
Wide Grip Lat Pulldown
3
12 reps
-
4
Bent Over Row (Barbell)
3
12 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
12 reps
-
3
Wide Grip Lat Pulldown
3
12 reps
-
4
Bent Over Row (Barbell)
3
12 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
12 reps
-
3
Wide Grip Lat Pulldown
3
12 reps
-
4
Bent Over Row (Barbell)
3
12 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
12 reps
-
3
Wide Grip Lat Pulldown
3
12 reps
-
4
Bent Over Row (Barbell)
3
12 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
12 reps
-
3
Wide Grip Lat Pulldown
3
12 reps
-
4
Bent Over Row (Barbell)
3
12 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
12 reps
-
3
Wide Grip Lat Pulldown
3
12 reps
-
4
Bent Over Row (Barbell)
3
12 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
12 reps
-
3
Wide Grip Lat Pulldown
3
12 reps
-
4
Bent Over Row (Barbell)
3
12 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Reverse Pec Deck
3
12 reps
-
4
Shrug (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Reverse Pec Deck
3
12 reps
-
4
Shrug (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Reverse Pec Deck
3
12 reps
-
4
Shrug (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Reverse Pec Deck
3
12 reps
-
4
Shrug (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Reverse Pec Deck
3
12 reps
-
4
Shrug (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Reverse Pec Deck
3
12 reps
-
4
Shrug (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Reverse Pec Deck
3
12 reps
-
4
Shrug (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Reverse Pec Deck
3
12 reps
-
4
Shrug (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Reverse Pec Deck
3
12 reps
-
4
Shrug (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Reverse Pec Deck
3
12 reps
-
4
Shrug (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Reverse Pec Deck
3
12 reps
-
4
Shrug (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Reverse Pec Deck
3
12 reps
-
4
Shrug (Barbell)
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Lying Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
12 Reps
12 Reps
-
-
3
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Standing Pullover (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Bicep Curl (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 4
1
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Reverse Pec Deck
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Shrug (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
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