logo
BoostcampPNG

Four Week Program Starting 02/01/2026

by Dom Fawcett

Program Description

Full body workout, based on Jon Gabb's masculine workout program

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 02, 2026 12:01
  • Last Edited
    Jan 02, 2026 12:03
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.8%
Upper Back
11.1%
Biceps
10.5%
Front Delts
10.2%
Middle Delts
9.1%
Lats
7.4%
Chest
6.8%
Hamstrings
5.1%
Quadriceps
5.1%
Rear Delts
4.5%
Forearms
3.4%
Glutes
3.4%
Abs
3.4%
Calves
3.4%
Lower Back
0.9%
Adductors
0.9%
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
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
Bicep Curl (Barbell)
3
-
2
Seated Row (Machine)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Incline Curl (Dumbbell)
3
-
5A
Chest Fly (Machine)
3
-
5B
Rear Delt Fly (Machine)
3
-
6
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Seated Row (Machine)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Incline Curl (Dumbbell)
3
-
5A
Chest Fly (Machine)
3
-
5B
Rear Delt Fly (Machine)
3
-
6
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Seated Row (Machine)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Incline Curl (Dumbbell)
3
-
5A
Chest Fly (Machine)
3
-
5B
Rear Delt Fly (Machine)
3
-
6
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Seated Row (Machine)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Incline Curl (Dumbbell)
3
-
5A
Chest Fly (Machine)
3
-
5B
Rear Delt Fly (Machine)
3
-
6
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Overhead Press (Machine)
3
-
3
Tricep Extension (Cable)
3
-
4
Leg Curl
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Calf Raise (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Overhead Press (Machine)
3
-
3
Tricep Extension (Cable)
3
-
4
Leg Curl
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Calf Raise (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Overhead Press (Machine)
3
-
3
Tricep Extension (Cable)
3
-
4
Leg Curl
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Calf Raise (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Overhead Press (Machine)
3
-
3
Tricep Extension (Cable)
3
-
4
Leg Curl
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2A
Pull-Up (Assisted)
3
-
2B
Dip (Assisted)
3
-
3
Incline Curl (Dumbbell)
3
-
4
Seated Row (Machine)
3
-
5
Chest Fly (Machine)
3
-
6
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2A
Pull-Up (Assisted)
3
-
2B
Dip (Assisted)
3
-
3
Incline Curl (Dumbbell)
3
-
4
Seated Row (Machine)
3
-
5
Chest Fly (Machine)
3
-
6
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2A
Pull-Up (Assisted)
3
-
2B
Dip (Assisted)
3
-
3
Incline Curl (Dumbbell)
3
-
4
Seated Row (Machine)
3
-
5
Chest Fly (Machine)
3
-
6
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2A
Pull-Up (Assisted)
3
-
2B
Dip (Assisted)
3
-
3
Incline Curl (Dumbbell)
3
-
4
Seated Row (Machine)
3
-
5
Chest Fly (Machine)
3
-
6
Hammer Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Overhead Tricep Extension (Cable)
5
-
3
Overhead Press (Machine)
3
-
4
Leg Extension
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Calf Raise (Machine)
3
-
7
Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Overhead Tricep Extension (Cable)
5
-
3
Overhead Press (Machine)
3
-
4
Leg Extension
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Calf Raise (Machine)
3
-
7
Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Overhead Tricep Extension (Cable)
5
-
3
Overhead Press (Machine)
3
-
4
Leg Extension
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Calf Raise (Machine)
3
-
7
Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Overhead Tricep Extension (Cable)
5
-
3
Overhead Press (Machine)
3
-
4
Leg Extension
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Calf Raise (Machine)
3
-
7
Tricep Extension (Cable)
3
-
Week 1
1 / 4 Weeks
Day 1
1
Bicep Curl (Barbell)
3 Sets
-
2
Seated Row (Machine)
3 Sets
1 Set
1 Set
-
-
-
3
Incline Bench Press (Dumbbell)
3 Sets
-
4
Incline Curl (Dumbbell)
3 Sets
-
5A
Chest Fly (Machine)
3 Sets
-
5B
Rear Delt Fly (Machine)
3 Sets
1 Set
1 Set
-
-
-
6
Hammer Curl
3 Sets
-
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
-
2
Overhead Press (Machine)
3 Sets
-
3
Tricep Extension (Cable)
3 Sets
-
4
Leg Curl
3 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
6
Overhead Tricep Extension (Cable)
3 Sets
-
7
Calf Raise (Machine)
3 Sets
-
Day 3
1
Bicep Curl (Barbell)
3 Sets
-
2A
Pull-Up (Assisted)
3 Sets
1 Set
1 Set
-
-
-
2B
Dip (Assisted)
3 Sets
-
3
Incline Curl (Dumbbell)
3 Sets
-
4
Seated Row (Machine)
3 Sets
-
5
Chest Fly (Machine)
3 Sets
-
6
Hammer Curl
3 Sets
-
Day 4
1
Squat (Smith Machine)
3 Sets
-
2
Overhead Tricep Extension (Cable)
5 Sets
-
3
Overhead Press (Machine)
3 Sets
-
4
Leg Extension
3 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
6
Calf Raise (Machine)
3 Sets
-
7
Tricep Extension (Cable)
3 Sets
-