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BoostcampPNG

Alchemical X-taper

by Rhazes

Program Description

Home gym program for those who love PPL workouts but have time to workout just 4 days of the week. _____________________ Upper body 2x per week high intensity Legs each day low intensity, just like in full body training

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 19, 2025 11:06
  • Last Edited
    Jun 19, 2025 09:43

Summary

Transform your physique with the Alchemical X-taper, a dynamic 10-week program designed for serious lifters. Committing just four days a week, you'll engage in a well-rounded mix of bodyweight, barbell, and dumbbell exercises that target every major muscle group. This program emphasizes strength and hypertrophy through innovative supersets and high-intensity movements, ensuring you push your limits and achieve visible results. Get ready to sculpt your body and elevate your training game!
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Pull-Up (Bodyweight)
3
RPE 9
3
Pullover (EZ Bar)
2
10 reps
-
4
Meadow Row
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Pinwheel Curl
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Pull-Up (Bodyweight)
3
RPE 9
3
Pullover (EZ Bar)
2
10 reps
-
4
Meadow Row
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Pinwheel Curl
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Pull-Up (Bodyweight)
3
RPE 9
3
Pullover (EZ Bar)
2
10 reps
-
4
Meadow Row
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Pinwheel Curl
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Pull-Up (Bodyweight)
3
RPE 9
3
Pullover (EZ Bar)
2
10 reps
-
4
Meadow Row
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Pinwheel Curl
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Pull-Up (Bodyweight)
3
RPE 9
3
Pullover (EZ Bar)
2
10 reps
-
4
Meadow Row
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Pinwheel Curl
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Pull-Up (Bodyweight)
3
RPE 9
3
Pullover (EZ Bar)
2
10 reps
-
4
Meadow Row
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Pinwheel Curl
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Pull-Up (Bodyweight)
3
RPE 9
3
Pullover (EZ Bar)
2
10 reps
-
4
Meadow Row
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Pinwheel Curl
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Pull-Up (Bodyweight)
3
RPE 9
3
Pullover (EZ Bar)
2
10 reps
-
4
Meadow Row
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Pinwheel Curl
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Pull-Up (Bodyweight)
3
RPE 9
3
Pullover (EZ Bar)
2
10 reps
-
4
Meadow Row
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Pinwheel Curl
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Pull-Up (Bodyweight)
3
RPE 9
3
Pullover (EZ Bar)
2
10 reps
-
4
Meadow Row
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Pinwheel Curl
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 9
2
Guillotine press
2
10 reps
-
3
Box Squat (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Seated Overhead Press (Barbell)
4
10 reps
-
6
French Press
3
10 reps
-
7
Decline Sit Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 9
2
Guillotine press
2
10 reps
-
3
Box Squat (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Seated Overhead Press (Barbell)
4
10 reps
-
6
French Press
3
10 reps
-
7
Decline Sit Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 9
2
Guillotine press
2
10 reps
-
3
Box Squat (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Seated Overhead Press (Barbell)
4
10 reps
-
6
French Press
3
10 reps
-
7
Decline Sit Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 9
2
Guillotine press
2
10 reps
-
3
Box Squat (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Seated Overhead Press (Barbell)
4
10 reps
-
6
French Press
3
10 reps
-
7
Decline Sit Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 9
2
Guillotine press
2
10 reps
-
3
Box Squat (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Seated Overhead Press (Barbell)
4
10 reps
-
6
French Press
3
10 reps
-
7
Decline Sit Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 9
2
Guillotine press
2
10 reps
-
3
Box Squat (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Seated Overhead Press (Barbell)
4
10 reps
-
6
French Press
3
10 reps
-
7
Decline Sit Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 9
2
Guillotine press
2
10 reps
-
3
Box Squat (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Seated Overhead Press (Barbell)
4
10 reps
-
6
French Press
3
10 reps
-
7
Decline Sit Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 9
2
Guillotine press
2
10 reps
-
3
Box Squat (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Seated Overhead Press (Barbell)
4
10 reps
-
6
French Press
3
10 reps
-
7
Decline Sit Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 9
2
Guillotine press
2
10 reps
-
3
Box Squat (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Seated Overhead Press (Barbell)
4
10 reps
-
6
French Press
3
10 reps
-
7
Decline Sit Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 9
2
Guillotine press
2
10 reps
-
3
Box Squat (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Seated Overhead Press (Barbell)
4
10 reps
-
6
French Press
3
10 reps
-
7
Decline Sit Up (Weighted)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
10 reps
-
2A
Romanian Deadlift (Barbell)
3
10 reps
-
2B
Band Pull Apart
3
10 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Pullover (EZ Bar)
2
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Reverse Wrist Curl (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
10 reps
-
2A
Romanian Deadlift (Barbell)
3
10 reps
-
2B
Band Pull Apart
3
10 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Pullover (EZ Bar)
2
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Reverse Wrist Curl (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
10 reps
-
2A
Romanian Deadlift (Barbell)
3
10 reps
-
2B
Band Pull Apart
3
10 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Pullover (EZ Bar)
2
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Reverse Wrist Curl (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
10 reps
-
2A
Romanian Deadlift (Barbell)
3
10 reps
-
2B
Band Pull Apart
3
10 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Pullover (EZ Bar)
2
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Reverse Wrist Curl (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
10 reps
-
2A
Romanian Deadlift (Barbell)
3
10 reps
-
2B
Band Pull Apart
3
10 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Pullover (EZ Bar)
2
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Reverse Wrist Curl (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
10 reps
-
2A
Romanian Deadlift (Barbell)
3
10 reps
-
2B
Band Pull Apart
3
10 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Pullover (EZ Bar)
2
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Reverse Wrist Curl (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
10 reps
-
2A
Romanian Deadlift (Barbell)
3
10 reps
-
2B
Band Pull Apart
3
10 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Pullover (EZ Bar)
2
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Reverse Wrist Curl (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
10 reps
-
2A
Romanian Deadlift (Barbell)
3
10 reps
-
2B
Band Pull Apart
3
10 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Pullover (EZ Bar)
2
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Reverse Wrist Curl (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
10 reps
-
2A
Romanian Deadlift (Barbell)
3
10 reps
-
2B
Band Pull Apart
3
10 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Pullover (EZ Bar)
2
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Reverse Wrist Curl (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
10 reps
-
2A
Romanian Deadlift (Barbell)
3
10 reps
-
2B
Band Pull Apart
3
10 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Pullover (EZ Bar)
2
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Reverse Wrist Curl (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Fly Press (Dumbbell)
2
10 reps
-
4
Upright Row (Barbell)
4
10 reps
-
5
Klokov Press
4
10 reps
-
6
JM Press
3
10 reps
-
7
Decline Sit Up (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Fly Press (Dumbbell)
2
10 reps
-
4
Upright Row (Barbell)
4
10 reps
-
5
Klokov Press
4
10 reps
-
6
JM Press
3
10 reps
-
7
Decline Sit Up (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Fly Press (Dumbbell)
2
10 reps
-
4
Upright Row (Barbell)
4
10 reps
-
5
Klokov Press
4
10 reps
-
6
JM Press
3
10 reps
-
7
Decline Sit Up (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Fly Press (Dumbbell)
2
10 reps
-
4
Upright Row (Barbell)
4
10 reps
-
5
Klokov Press
4
10 reps
-
6
JM Press
3
10 reps
-
7
Decline Sit Up (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Fly Press (Dumbbell)
2
10 reps
-
4
Upright Row (Barbell)
4
10 reps
-
5
Klokov Press
4
10 reps
-
6
JM Press
3
10 reps
-
7
Decline Sit Up (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Fly Press (Dumbbell)
2
10 reps
-
4
Upright Row (Barbell)
4
10 reps
-
5
Klokov Press
4
10 reps
-
6
JM Press
3
10 reps
-
7
Decline Sit Up (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Fly Press (Dumbbell)
2
10 reps
-
4
Upright Row (Barbell)
4
10 reps
-
5
Klokov Press
4
10 reps
-
6
JM Press
3
10 reps
-
7
Decline Sit Up (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Fly Press (Dumbbell)
2
10 reps
-
4
Upright Row (Barbell)
4
10 reps
-
5
Klokov Press
4
10 reps
-
6
JM Press
3
10 reps
-
7
Decline Sit Up (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Fly Press (Dumbbell)
2
10 reps
-
4
Upright Row (Barbell)
4
10 reps
-
5
Klokov Press
4
10 reps
-
6
JM Press
3
10 reps
-
7
Decline Sit Up (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Fly Press (Dumbbell)
2
10 reps
-
4
Upright Row (Barbell)
4
10 reps
-
5
Klokov Press
4
10 reps
-
6
JM Press
3
10 reps
-
7
Decline Sit Up (Weighted)
3
5 reps
-
Week 1
1 / 10 Weeks
Day 2
1
Dip (Bodyweight)
3 Sets
@9
2
Guillotine press
2 Sets
10 Reps
-
3
Box Squat (Barbell)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
5
Seated Overhead Press (Barbell)
4 Sets
10 Reps
-
6
French Press
3 Sets
10 Reps
-
7
Decline Sit Up (Weighted)
3 Sets
5 Reps
-
Day 1
1A
Deadlift (Barbell)
3 Sets
10 Reps
-
1B
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
@9
3
Pullover (EZ Bar)
2 Sets
10 Reps
-
4
Meadow Row
3 Sets
10 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
6
Pinwheel Curl
2 Sets
10 Reps
-
Day 3
1
Nordic Curl
3 Sets
10 Reps
-
2A
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
2B
Band Pull Apart
3 Sets
10 Reps
-
3
Chin-Up (Bodyweight)
3 Sets
10 Reps
-
4
Pullover (EZ Bar)
2 Sets
10 Reps
-
5
Bicep Curl (Barbell)
3 Sets
10 Reps
-
6
Reverse Wrist Curl (Barbell)
2 Sets
10 Reps
-
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
3
Fly Press (Dumbbell)
2 Sets
10 Reps
-
4
Upright Row (Barbell)
4 Sets
10 Reps
-
5
Klokov Press
4 Sets
10 Reps
-
6
JM Press
3 Sets
10 Reps
-
7
Decline Sit Up (Weighted)
3 Sets
5 Reps
-