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4 day plan

by Joshua P.

Program Description

4 day plan

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Oct 15, 2025 10:34
  • Last Edited
    Oct 20, 2025 12:32

Summary

Transform your physique with this comprehensive 12-week, 4-day workout plan designed for serious lifters. Each week focuses on targeted muscle groups, including shoulders, arms, back, and legs, ensuring balanced development and strength gains. With a mix of dumbbell, cable, and machine exercises, you'll challenge your body and push your limits. Commit to this structured routine and watch your strength and definition soar as you build the body you've always wanted.
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12%
Upper Back
9.8%
Triceps
8.7%
Quadriceps
8.7%
Biceps
7.6%
Glutes
7.6%
Hamstrings
7.6%
Abs
7.3%
Lats
6.5%
Chest
6.5%
Middle Delts
4.4%
Rear Delts
4.4%
Forearms
2.2%
Adductors
2.2%
Calves
2.2%
Lower Back
1.1%
Abductors
1.1%
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Face Pull
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Face Pull
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Face Pull
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Face Pull
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Face Pull
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Face Pull
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Face Pull
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Face Pull
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Face Pull
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Face Pull
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Face Pull
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Face Pull
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Fly Press (Dumbbell)
3
12-15 reps
-
4
Front Raise
3
12-15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Cable Woodchopper
3
15 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Fly Press (Dumbbell)
3
12-15 reps
-
4
Front Raise
3
12-15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Cable Woodchopper
3
15 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Fly Press (Dumbbell)
3
12-15 reps
-
4
Front Raise
3
12-15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Cable Woodchopper
3
15 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Fly Press (Dumbbell)
3
12-15 reps
-
4
Front Raise
3
12-15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Cable Woodchopper
3
15 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Fly Press (Dumbbell)
3
12-15 reps
-
4
Front Raise
3
12-15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Cable Woodchopper
3
15 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Fly Press (Dumbbell)
3
12-15 reps
-
4
Front Raise
3
12-15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Cable Woodchopper
3
15 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Fly Press (Dumbbell)
3
12-15 reps
-
4
Front Raise
3
12-15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Cable Woodchopper
3
15 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Fly Press (Dumbbell)
3
12-15 reps
-
4
Front Raise
3
12-15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Cable Woodchopper
3
15 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Fly Press (Dumbbell)
3
12-15 reps
-
4
Front Raise
3
12-15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Cable Woodchopper
3
15 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Fly Press (Dumbbell)
3
12-15 reps
-
4
Front Raise
3
12-15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Cable Woodchopper
3
15 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Fly Press (Dumbbell)
3
12-15 reps
-
4
Front Raise
3
12-15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Cable Woodchopper
3
15 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Fly Press (Dumbbell)
3
12-15 reps
-
4
Front Raise
3
12-15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Cable Woodchopper
3
15 reps
-
7
Plank
1
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
-
2
Lateral Raise (Cable)
3 Sets
10 Reps
-
3
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
4
Hammer Curl (Cable)
3 Sets
10 Reps
-
5
Tricep Extension (Cable)
3 Sets
15 Reps
-
Day 2
1
Lat Pulldown (Single Arm)
3 Sets
10 Reps
-
2
T-Bar Row
3 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
8-10 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
5
Face Pull
3 Sets
8-10 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
4
Leg Press
3 Sets
12 Reps
-
5
Standing Calf Raise
3 Sets
15-20 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2
Chest Press (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Fly Press (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Front Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Cable Woodchopper
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
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7
Plank
1 Set
1 mins
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