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Basic Training Routine 4 days

by James
3 athletes joined

Program Description

**Basic Training Routine: 4 Days** Embark on a transformative 5-week journey with this structured 4-day workout program designed for all fitness levels. Each week, you'll engage in a balanced mix of strength training exercises targeting major muscle groups, ensuring comprehensive development and growth. With 20 sessions packed into this program, you’ll build strength, enhance endurance, and improve overall fitness. Get ready to challenge yourself and see tangible results as you commit to this effective routine!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 09, 2026 06:23
  • Last Edited
    Feb 17, 2026 12:17
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.2%
Front Delts
12.5%
Biceps
10.8%
Upper Back
9.9%
Middle Delts
7.6%
Chest
7.4%
Lats
7.4%
Abs
6.5%
Hamstrings
5.1%
Quadriceps
5.1%
Glutes
4%
Forearms
3.1%
Lower Back
1.7%
Calves
1.7%
Abductors
1.1%
Adductors
1.1%
Rear Delts
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10 reps
-
2
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
-
-
3
Bench Press (Barbell)
1
2
8 reps
10 reps
-
-
4
Tricep Pushdown (Cable)
2
1
12 reps
10 reps
-
-
5
Overhead Extension (EZ Bar)
3
8 reps
-
6
Pec Deck (Machine)
2
1
10 reps
8 reps
-
-
7
Seated Dip (Machine)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10 reps
-
2
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
-
-
3
Bench Press (Barbell)
1
2
8 reps
10 reps
-
-
4
Tricep Pushdown (Cable)
2
1
12 reps
10 reps
-
-
5
Overhead Extension (EZ Bar)
3
8 reps
-
6
Pec Deck (Machine)
2
1
10 reps
8 reps
-
-
7
Seated Dip (Machine)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10 reps
-
2
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
-
-
3
Bench Press (Barbell)
1
2
8 reps
10 reps
-
-
4
Tricep Pushdown (Cable)
2
1
12 reps
10 reps
-
-
5
Overhead Extension (EZ Bar)
3
8 reps
-
6
Pec Deck (Machine)
2
1
10 reps
8 reps
-
-
7
Seated Dip (Machine)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10 reps
-
2
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
-
-
3
Bench Press (Barbell)
1
2
8 reps
10 reps
-
-
4
Tricep Pushdown (Cable)
2
1
12 reps
10 reps
-
-
5
Overhead Extension (EZ Bar)
3
8 reps
-
6
Pec Deck (Machine)
2
1
10 reps
8 reps
-
-
7
Seated Dip (Machine)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10 reps
-
2
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
-
-
3
Bench Press (Barbell)
1
2
8 reps
10 reps
-
-
4
Tricep Pushdown (Cable)
2
1
12 reps
10 reps
-
-
5
Overhead Extension (EZ Bar)
3
8 reps
-
6
Pec Deck (Machine)
2
1
10 reps
8 reps
-
-
7
Seated Dip (Machine)
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
2
1
10 reps
8 reps
-
-
3
Seated Wide-Grip Row (Cable)
3
8 reps
-
4
Preacher Curl (Machine)
1
2
12 reps
10 reps
-
-
5
Hammer Curl (Cable)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Shoulder Press (Machine)
1
1
1
10 reps
6 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
2
1
10 reps
8 reps
-
-
3
Seated Wide-Grip Row (Cable)
3
8 reps
-
4
Preacher Curl (Machine)
1
2
12 reps
10 reps
-
-
5
Hammer Curl (Cable)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Shoulder Press (Machine)
1
1
1
10 reps
6 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
2
1
10 reps
8 reps
-
-
3
Seated Wide-Grip Row (Cable)
3
8 reps
-
4
Preacher Curl (Machine)
1
2
12 reps
10 reps
-
-
5
Hammer Curl (Cable)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Shoulder Press (Machine)
1
1
1
10 reps
6 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
2
1
10 reps
8 reps
-
-
3
Seated Wide-Grip Row (Cable)
3
8 reps
-
4
Preacher Curl (Machine)
1
2
12 reps
10 reps
-
-
5
Hammer Curl (Cable)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Shoulder Press (Machine)
1
1
1
10 reps
6 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
2
1
10 reps
8 reps
-
-
3
Seated Wide-Grip Row (Cable)
3
8 reps
-
4
Preacher Curl (Machine)
1
2
12 reps
10 reps
-
-
5
Hammer Curl (Cable)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Shoulder Press (Machine)
1
1
1
10 reps
6 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2A
Overhead Press (Barbell)
3
10 reps
-
2B
Upright Row (Barbell)
3
8 reps
-
3
Chin-Up (Assisted)
2
1
10 reps
6 reps
-
-
4
Bicep Curl (Cable)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Decline Sit Up (Bodyweight)
4
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2A
Overhead Press (Barbell)
3
10 reps
-
2B
Upright Row (Barbell)
3
8 reps
-
3
Chin-Up (Assisted)
2
1
10 reps
6 reps
-
-
4
Bicep Curl (Cable)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Decline Sit Up (Bodyweight)
4
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2A
Overhead Press (Barbell)
3
10 reps
-
2B
Upright Row (Barbell)
3
8 reps
-
3
Chin-Up (Assisted)
2
1
10 reps
6 reps
-
-
4
Bicep Curl (Cable)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Decline Sit Up (Bodyweight)
4
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2A
Overhead Press (Barbell)
3
10 reps
-
2B
Upright Row (Barbell)
3
8 reps
-
3
Chin-Up (Assisted)
2
1
10 reps
6 reps
-
-
4
Bicep Curl (Cable)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Decline Sit Up (Bodyweight)
4
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2A
Overhead Press (Barbell)
3
10 reps
-
2B
Upright Row (Barbell)
3
8 reps
-
3
Chin-Up (Assisted)
2
1
10 reps
6 reps
-
-
4
Bicep Curl (Cable)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Decline Sit Up (Bodyweight)
4
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hip Abductor (Machine)
2
10 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
1
2
10 reps
8 reps
-
-
7
Seated Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hip Abductor (Machine)
2
10 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
1
2
10 reps
8 reps
-
-
7
Seated Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hip Abductor (Machine)
2
10 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
1
2
10 reps
8 reps
-
-
7
Seated Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hip Abductor (Machine)
2
10 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
1
2
10 reps
8 reps
-
-
7
Seated Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hip Abductor (Machine)
2
10 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
1
2
10 reps
8 reps
-
-
7
Seated Calf Raise
3
10 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Lateral Raise (Machine)
3 Sets
10 Reps
-
2
Incline Bench Press (Barbell)
2 Sets
1 Set
8 Reps
10 Reps
-
-
3
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
10 Reps
-
-
4
Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
10 Reps
-
-
5
Overhead Extension (EZ Bar)
3 Sets
8 Reps
-
6
Pec Deck (Machine)
2 Sets
1 Set
10 Reps
8 Reps
-
-
7
Seated Dip (Machine)
1 Set
50 Reps
-
Day 2
1
Pull-Up (Assisted)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
2
Seated Row (Cable)
2 Sets
1 Set
10 Reps
8 Reps
-
-
3
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
-
4
Preacher Curl (Machine)
1 Set
2 Sets
12 Reps
10 Reps
-
-
5
Hammer Curl (Cable)
1 Set
2 Sets
12 Reps
10 Reps
-
-
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
7
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10 Reps
6 Reps
8 Reps
-
-
-
Day 3
1
Incline Chest Press (Machine)
3 Sets
8 Reps
-
2A
Overhead Press (Barbell)
3 Sets
10 Reps
-
2B
Upright Row (Barbell)
3 Sets
8 Reps
-
3
Chin-Up (Assisted)
2 Sets
1 Set
10 Reps
6 Reps
-
-
4
Bicep Curl (Cable)
2 Sets
10 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
6
Decline Sit Up (Bodyweight)
4 Sets
15 Reps
-
7
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-
Day 4
1
Seated Hamstring Curl
3 Sets
10 Reps
-
2
Hack Squat
3 Sets
8 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
4
Hip Abductor (Machine)
2 Sets
10 Reps
-
5
Hip Adductor (Machine)
2 Sets
10 Reps
-
6
Leg Extension
1 Set
2 Sets
10 Reps
8 Reps
-
-
7
Seated Calf Raise
3 Sets
10 Reps
-