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4 Day Full Body_2025-07-21

by Ryker Janis
1 athletes joined

Program Description

S&C

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 19, 2025 06:50
  • Last Edited
    Jul 23, 2025 09:52

Summary

Transform your training routine with this dynamic 4-week full body program, designed to be completed four days a week. Each session combines essential compound lifts like barbell squats and bench presses with targeted accessory exercises to build strength and endurance. Perfect for those with access to a garage gym, this program focuses on maximizing your results while keeping workouts efficient and engaging. Get ready to challenge yourself and unlock your full potential!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.4%
Front Delts
10%
Glutes
10%
Triceps
10%
Hamstrings
8.9%
Abs
7.7%
Chest
7.7%
Middle Delts
7.7%
Lats
6.9%
Cardio
6.4%
Upper Back
6.2%
Lower Back
3.1%
Adductors
2.7%
Biceps
2.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-15 reps
-
3
Push Up
3
10-20 reps
-
4
Chest Supported Row (Dumbbell)
3
8-15 reps
-
5
Overhead Press (Dumbbell)
3
8-20 reps
-
6
Lat Pulldown
3
8-15 reps
-
7
Plank
3
30-60 reps
-
8
Cycling
5
60-120 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-15 reps
-
3
Push Up
3
10-20 reps
-
4
Chest Supported Row (Dumbbell)
3
8-15 reps
-
5
Overhead Press (Dumbbell)
3
8-20 reps
-
6
Lat Pulldown
3
8-15 reps
-
7
Plank
3
30-60 reps
-
8
Cycling
5
60-120 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-15 reps
-
3
Push Up
3
10-20 reps
-
4
Chest Supported Row (Dumbbell)
3
8-15 reps
-
5
Overhead Press (Dumbbell)
3
8-20 reps
-
6
Lat Pulldown
3
8-15 reps
-
7
Plank
3
30-60 reps
-
8
Cycling
5
60-120 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-15 reps
-
3
Push Up
3
10-20 reps
-
4
Chest Supported Row (Dumbbell)
3
8-15 reps
-
5
Overhead Press (Dumbbell)
3
8-20 reps
-
6
Lat Pulldown
3
8-15 reps
-
7
Plank
3
30-60 reps
-
8
Cycling
5
60-120 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-15 reps
-
2
Band Seated Row
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8 reps
-
4
Band Upright Row
3
8-20 reps
-
5
Lunge (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-15 reps
-
2
Band Seated Row
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8 reps
-
4
Band Upright Row
3
8-20 reps
-
5
Lunge (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-15 reps
-
2
Band Seated Row
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8 reps
-
4
Band Upright Row
3
8-20 reps
-
5
Lunge (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-15 reps
-
2
Band Seated Row
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8 reps
-
4
Band Upright Row
3
8-20 reps
-
5
Lunge (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
-
2
Reverse Lunge (Dumbbell)
3
8-15 reps
-
3
Push Up
3
10-20 reps
-
4
Overhead Press (Dumbbell)
3
8-20 reps
-
5
Chest Supported Row (Dumbbell)
3
8-15 reps
-
6
Lat Pulldown
3
8-15 reps
-
7
V-Up
3
5-20 reps
-
8
Cycling
5
60-120 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
-
2
Reverse Lunge (Dumbbell)
3
8-15 reps
-
3
Push Up
3
10-20 reps
-
4
Overhead Press (Dumbbell)
3
8-20 reps
-
5
Chest Supported Row (Dumbbell)
3
8-15 reps
-
6
Lat Pulldown
3
8-15 reps
-
7
V-Up
3
5-20 reps
-
8
Cycling
5
60-120 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
-
2
Reverse Lunge (Dumbbell)
3
8-15 reps
-
3
Push Up
3
10-20 reps
-
4
Overhead Press (Dumbbell)
3
8-20 reps
-
5
Chest Supported Row (Dumbbell)
3
8-15 reps
-
6
Lat Pulldown
3
8-15 reps
-
7
V-Up
3
5-20 reps
-
8
Cycling
5
60-120 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
-
2
Reverse Lunge (Dumbbell)
3
8-15 reps
-
3
Push Up
3
10-20 reps
-
4
Overhead Press (Dumbbell)
3
8-20 reps
-
5
Chest Supported Row (Dumbbell)
3
8-15 reps
-
6
Lat Pulldown
3
8-15 reps
-
7
V-Up
3
5-20 reps
-
8
Cycling
5
60-120 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Bench Press (Barbell)
3
8-15 reps
-
4
Overhead Press (Dumbbell)
3
8 reps
-
5
Band Seated Row
3
8-155 reps
-
6
Band Upright Row
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Bench Press (Barbell)
3
8-15 reps
-
4
Overhead Press (Dumbbell)
3
8 reps
-
5
Band Seated Row
3
8-155 reps
-
6
Band Upright Row
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Bench Press (Barbell)
3
8-15 reps
-
4
Overhead Press (Dumbbell)
3
8 reps
-
5
Band Seated Row
3
8-155 reps
-
6
Band Upright Row
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Bench Press (Barbell)
3
8-15 reps
-
4
Overhead Press (Dumbbell)
3
8 reps
-
5
Band Seated Row
3
8-155 reps
-
6
Band Upright Row
3
8-20 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8-15 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
8-15 Reps
-
3
Push Up
3 Sets
10-20 Reps
-
4
Chest Supported Row (Dumbbell)
3 Sets
8-15 Reps
-
5
Overhead Press (Dumbbell)
3 Sets
8-20 Reps
-
6
Lat Pulldown
3 Sets
8-15 Reps
-
7
Plank
3 Sets
30-60 Reps
-
8
Cycling
5 Sets
60-120 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
8-15 Reps
-
2
Band Seated Row
3 Sets
8-15 Reps
-
3
Overhead Press (Dumbbell)
3 Sets
8 Reps
-
4
Band Upright Row
3 Sets
8-20 Reps
-
5
Lunge (Bodyweight)
3 Sets
15 Reps
-
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-15 Reps
-
2
Reverse Lunge (Dumbbell)
3 Sets
8-15 Reps
-
3
Push Up
3 Sets
10-20 Reps
-
4
Overhead Press (Dumbbell)
3 Sets
8-20 Reps
-
5
Chest Supported Row (Dumbbell)
3 Sets
8-15 Reps
-
6
Lat Pulldown
3 Sets
8-15 Reps
-
7
V-Up
3 Sets
5-20 Reps
-
8
Cycling
5 Sets
60-120 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
3
Bench Press (Barbell)
3 Sets
8-15 Reps
-
4
Overhead Press (Dumbbell)
3 Sets
8 Reps
-
5
Band Seated Row
3 Sets
8-155 Reps
-
6
Band Upright Row
3 Sets
8-20 Reps
-