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RECOMP4UL500

by Asuja
5 athletes joined

Program Description

daa

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 03, 2025 07:40
  • Last Edited
    Jun 18, 2025 10:44

Summary

Transform your physique with the RECOMP4UL500 program, a focused 4-week journey designed for those ready to build strength and redefine their body composition. Committing to just 4 days a week, you'll engage in compound lifts like deadlifts and squats, complemented by targeted accessory work to maximize muscle growth and fat loss. With a blend of barbell and machine exercises, this program is tailored for all fitness levels looking to push their limits and achieve noticeable results. Get ready to elevate your training and sculpt your ideal physique!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.3%
Hamstrings
13.2%
Upper Back
10.9%
Glutes
9%
Lats
8.6%
Triceps
7.6%
Chest
6.9%
Biceps
5.4%
Front Delts
5.2%
Lower Back
4.3%
Calves
4.3%
Middle Delts
3.9%
Abs
2.9%
Rear Delts
2.5%
Adductors
0.9%
Forearms
0.7%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
80%
72.5%
2
Bench Press (Barbell)
3
5 reps
80%
3
Pull-Up (Assisted)
2
6-10 reps
RPE 8
4
Dip (Bodyweight)
3
8-10 reps
RPE 9
5
Barbell Row
2
8-10 reps
RPE 8
6
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
7
Overhead Press (Barbell)
2
6-8 reps
RPE 8
8
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4 reps
5 reps
83%
77%
2
Bench Press (Barbell)
3
4 reps
83%
3
Pull-Up (Assisted)
2
6-10 reps
RPE 8
4
Dip (Bodyweight)
3
8-10 reps
RPE 9
5
Barbell Row
2
8-10 reps
RPE 8
6
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
7
Overhead Press (Barbell)
2
6-8 reps
RPE 8
8
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
5 reps
87%
80%
2
Bench Press (Barbell)
3
3 reps
87%
3
Pull-Up (Assisted)
2
6-10 reps
RPE 8
4
Dip (Bodyweight)
2
8-10 reps
RPE 9
5
Barbell Row
2
8-10 reps
RPE 8
6
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
7
Overhead Press (Barbell)
2
6-8 reps
RPE 8
8
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
6 reps
77%
70%
2
Bench Press (Barbell)
3
6 reps
77%
3
Pull-Up (Assisted)
2
6-10 reps
RPE 8
4
Dip (Bodyweight)
3
8-10 reps
RPE 9
5
Barbell Row
2
8-10 reps
RPE 8
6
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
7
Overhead Press (Barbell)
2
6-8 reps
RPE 8
8
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Hack Squat
3
10-12 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
5
Lying Leg Curl
2
10-12 reps
RPE 9
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
83%
2
Hack Squat
3
10-12 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
5
Lying Leg Curl
2
10-12 reps
RPE 9
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
87%
2
Hack Squat
3
10-12 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
5
Lying Leg Curl
2
10-12 reps
RPE 9
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
77%
2
Hack Squat
3
10-12 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
5
Lying Leg Curl
2
10-12 reps
RPE 9
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Pec Deck (Machine)
2
12-15 reps
RPE 9
3
Barbell Row
3
8-10 reps
RPE 9
4
Lat Pulldown
2
10-12 reps
RPE 9
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
6
Reverse Pec Deck
3
15-20 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
8
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Pec Deck (Machine)
2
12-15 reps
RPE 9
3
Barbell Row
3
8-10 reps
RPE 9
4
Lat Pulldown
2
10-12 reps
RPE 9
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
6
Reverse Pec Deck
3
15-20 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
8
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Pec Deck (Machine)
2
12-15 reps
RPE 9
3
Barbell Row
3
8-10 reps
RPE 9
4
Lat Pulldown
2
10-12 reps
RPE 9
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
6
Reverse Pec Deck
3
15-20 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
8
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Pec Deck (Machine)
2
12-15 reps
RPE 9
3
Barbell Row
3
8-10 reps
RPE 9
4
Lat Pulldown
2
10-12 reps
RPE 9
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
6
Reverse Pec Deck
3
15-20 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
8
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
5
Leg Curl
2
15-20 reps
RPE 9
6
Lying Leg Curl
2
12-15 reps
RPE 9
7
Seated Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
5
Leg Curl
2
15-20 reps
RPE 9
6
Lying Leg Curl
2
12-15 reps
RPE 9
7
Seated Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
5
Leg Curl
2
15-20 reps
RPE 9
6
Lying Leg Curl
2
12-15 reps
RPE 9
7
Seated Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
5
Leg Curl
2
15-20 reps
RPE 9
6
Lying Leg Curl
2
12-15 reps
RPE 9
7
Seated Calf Raise
3
10-15 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
80%
72.5%
2
Bench Press (Barbell)
3 Sets
5 Reps
80%
3
Pull-Up (Assisted)
2 Sets
6-10 Reps
@8
4
Dip (Bodyweight)
3 Sets
8-10 Reps
@9
5
Barbell Row
2 Sets
8-10 Reps
@8
6
Chest Supported Row (Machine)
2 Sets
10-12 Reps
@9
7
Overhead Press (Barbell)
2 Sets
6-8 Reps
@8
8
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
80%
2
Hack Squat
3 Sets
10-12 Reps
@9
3
Leg Extension
2 Sets
12-15 Reps
@9
4
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@8
5
Lying Leg Curl
2 Sets
10-12 Reps
@9
6
Seated Calf Raise
3 Sets
10-15 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@9
2
Pec Deck (Machine)
2 Sets
12-15 Reps
@9
3
Barbell Row
3 Sets
8-10 Reps
@9
4
Lat Pulldown
2 Sets
10-12 Reps
@9
5
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@9
6
Reverse Pec Deck
3 Sets
15-20 Reps
@9
7
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@9
8
Hammer Curl (Dumbbell)
2 Sets
10-12 Reps
@9
9
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@9
2
Leg Press
3 Sets
10-15 Reps
@9
3
Leg Extension
2 Sets
12-15 Reps
@9
4
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@9
5
Leg Curl
2 Sets
15-20 Reps
@9
6
Lying Leg Curl
2 Sets
12-15 Reps
@9
7
Seated Calf Raise
3 Sets
10-15 Reps
@8