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Strength Training 4X

by Julie

Program Description

Strength training 4x a week to get stronk.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    20 minutes
  • Created
    Jun 15, 2025 01:37
  • Last Edited
    Jun 18, 2025 08:02

Summary

Transform your strength game with the Strength Training 4X program! Over six weeks, you’ll engage in four workouts per week, focusing on compound movements and targeted exercises to build muscle and enhance overall strength. This program includes a mix of barbell and bodyweight exercises, ensuring a comprehensive approach to training your entire body. Perfect for those with a garage gym setup, you'll push your limits and achieve impressive gains with every session. Get ready to lift, grow, and conquer!
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8 reps
-
2
Side Plank
3
12 reps
-
3
Calf Raise (Bodyweight)
3
12 reps
-
4
Squat (Barbell)
1
2
5 reps
6 reps
RPE 7
-
5
Romanian Deadlift (Barbell)
3
6-9 reps
-
6
Lunge (Barbell)
3
5-7 reps
-
7
Bent Over Row (Dumbbell)
3
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8 reps
-
2
Side Plank
3
12 reps
-
3
Calf Raise (Bodyweight)
3
12 reps
-
4
Squat (Barbell)
1
2
5 reps
6 reps
RPE 7
-
5
Romanian Deadlift (Barbell)
3
6-9 reps
-
6
Lunge (Barbell)
3
5-7 reps
-
7
Bent Over Row (Dumbbell)
3
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8 reps
-
2
Side Plank
3
12 reps
-
3
Calf Raise (Bodyweight)
3
12 reps
-
4
Squat (Barbell)
1
2
5 reps
6 reps
RPE 7
-
5
Romanian Deadlift (Barbell)
3
6-9 reps
-
6
Lunge (Barbell)
3
5-7 reps
-
7
Bent Over Row (Dumbbell)
3
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8 reps
-
2
Side Plank
3
12 reps
-
3
Calf Raise (Bodyweight)
3
12 reps
-
4
Squat (Barbell)
1
2
5 reps
6 reps
RPE 7
-
5
Romanian Deadlift (Barbell)
3
6-9 reps
-
6
Lunge (Barbell)
3
5-7 reps
-
7
Bent Over Row (Dumbbell)
3
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8 reps
-
2
Side Plank
3
12 reps
-
3
Calf Raise (Bodyweight)
3
12 reps
-
4
Squat (Barbell)
1
2
5 reps
6 reps
RPE 7
-
5
Romanian Deadlift (Barbell)
3
6-9 reps
-
6
Lunge (Barbell)
3
5-7 reps
-
7
Bent Over Row (Dumbbell)
3
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8 reps
-
2
Side Plank
3
12 reps
-
3
Calf Raise (Bodyweight)
3
12 reps
-
4
Squat (Barbell)
1
2
5 reps
6 reps
RPE 7
-
5
Romanian Deadlift (Barbell)
3
6-9 reps
-
6
Lunge (Barbell)
3
5-7 reps
-
7
Bent Over Row (Dumbbell)
3
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
8 reps
-
2
Bench Press (Barbell)
1
2
6 reps
7 reps
RPE 7
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Lat Pulldown
3
6 reps
-
5
Hammer Curl (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
8 reps
-
2
Bench Press (Barbell)
1
2
6 reps
7 reps
RPE 7
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Lat Pulldown
3
6 reps
-
5
Hammer Curl (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
8 reps
-
2
Bench Press (Barbell)
1
2
6 reps
7 reps
RPE 7
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Lat Pulldown
3
6 reps
-
5
Hammer Curl (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
8 reps
-
2
Bench Press (Barbell)
1
2
6 reps
7 reps
RPE 7
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Lat Pulldown
3
6 reps
-
5
Hammer Curl (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
8 reps
-
2
Bench Press (Barbell)
1
2
6 reps
7 reps
RPE 7
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Lat Pulldown
3
6 reps
-
5
Hammer Curl (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
8 reps
-
2
Bench Press (Barbell)
1
2
6 reps
7 reps
RPE 7
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Lat Pulldown
3
6 reps
-
5
Hammer Curl (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
5 reps
-
2
Side Plank
3
12 reps
-
3
Sumo Deadlift (Paused)
1
4
4 reps
4 reps
RPE 7
-
4
Front Squat (Barbell)
7
3 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Seated Hamstring Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
5 reps
-
2
Side Plank
3
12 reps
-
3
Sumo Deadlift (Paused)
1
4
4 reps
4 reps
RPE 7
-
4
Front Squat (Barbell)
7
3 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Seated Hamstring Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
5 reps
-
2
Side Plank
3
12 reps
-
3
Sumo Deadlift (Paused)
1
4
4 reps
4 reps
RPE 7
-
4
Front Squat (Barbell)
7
3 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Seated Hamstring Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
5 reps
-
2
Side Plank
3
12 reps
-
3
Sumo Deadlift (Paused)
1
4
4 reps
4 reps
RPE 7
-
4
Front Squat (Barbell)
7
3 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Seated Hamstring Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
5 reps
-
2
Side Plank
3
12 reps
-
3
Sumo Deadlift (Paused)
1
4
4 reps
4 reps
RPE 7
-
4
Front Squat (Barbell)
7
3 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Seated Hamstring Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
5 reps
-
2
Side Plank
3
12 reps
-
3
Sumo Deadlift (Paused)
1
4
4 reps
4 reps
RPE 7
-
4
Front Squat (Barbell)
7
3 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Seated Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
1
3
4 reps
5 reps
-
-
4
Plank
3
1 mins
-
5
Lat Pulldown
3
6 reps
-
6
Bicep Curl (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
8
Lateral Raise (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
1
3
4 reps
5 reps
-
-
4
Plank
3
1 mins
-
5
Lat Pulldown
3
6 reps
-
6
Bicep Curl (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
8
Lateral Raise (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
1
3
4 reps
5 reps
-
-
4
Plank
3
1 mins
-
5
Lat Pulldown
3
6 reps
-
6
Bicep Curl (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
8
Lateral Raise (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
1
3
4 reps
5 reps
-
-
4
Plank
3
1 mins
-
5
Lat Pulldown
3
6 reps
-
6
Bicep Curl (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
8
Lateral Raise (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
1
3
4 reps
5 reps
-
-
4
Plank
3
1 mins
-
5
Lat Pulldown
3
6 reps
-
6
Bicep Curl (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
8
Lateral Raise (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
1
3
4 reps
5 reps
-
-
4
Plank
3
1 mins
-
5
Lat Pulldown
3
6 reps
-
6
Bicep Curl (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
8
Lateral Raise (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
Week 1
1 / 6 Weeks
Day 1
1
Single Leg Romanian Deadlift
3 Sets
8 Reps
-
2
Side Plank
3 Sets
12 Reps
-
3
Calf Raise (Bodyweight)
3 Sets
12 Reps
-
4
Squat (Barbell)
1 Set
2 Sets
5 Reps
6 Reps
@7
-
5
Romanian Deadlift (Barbell)
3 Sets
6-9 Reps
-
6
Lunge (Barbell)
3 Sets
5-7 Reps
-
7
Bent Over Row (Dumbbell)
3 Sets
5-7 Reps
-
Day 2
1
Y Raise
3 Sets
8 Reps
-
2
Bench Press (Barbell)
1 Set
2 Sets
6 Reps
7 Reps
@7
-
3
Overhead Press (Barbell)
3 Sets
10 Reps
-
4
Lat Pulldown
3 Sets
6 Reps
-
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
21 Reps
15 Reps
9 Reps
-
-
-
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
21 Reps
15 Reps
9 Reps
-
-
-
Day 3
1
Split Squat (Barbell)
3 Sets
5 Reps
-
2
Side Plank
3 Sets
12 Reps
-
3
Sumo Deadlift (Paused)
1 Set
4 Sets
4 Reps
4 Reps
@7
-
4
Front Squat (Barbell)
7 Sets
3 Reps
-
5
Seated Row (Cable)
3 Sets
8 Reps
-
6
Decline Crunch
3 Sets
8-12 Reps
-
7
Seated Hamstring Curl
3 Sets
12 Reps
-
Day 4
1
Dumbbell Row
3 Sets
8-12 Reps
-
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
-
3
Incline Bench Press (Barbell)
1 Set
3 Sets
4 Reps
5 Reps
-
-
4
Plank
3 Sets
1 mins
-
5
Lat Pulldown
3 Sets
6 Reps
-
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
21 Reps
15 Reps
9 Reps
-
-
-
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
21 Reps
15 Reps
9 Reps
-
-
-
8
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
21 Reps
15 Reps
9 Reps
-
-
-