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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 15, 2025 04:41
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.3%
Biceps
10.9%
Quadriceps
10.9%
Lats
8.8%
Glutes
8.8%
Hamstrings
8.8%
Middle Delts
6.8%
Rear Delts
6.8%
Triceps
5.4%
Front Delts
4.8%
Calves
3.4%
Abs
2.7%
Lower Back
2.7%
Adductors
2.7%
Forearms
1.4%
Abductors
0.7%
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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
No exercises added to this day
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
No exercises added to this day