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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 19, 2025 07:06
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
-