4 day full body and glute focus
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 5–10 reps | @5 |
| 1 | 5–10 reps | @6 | ||
| 3 | 5–10 reps | @9 | ||
| 2 | Lat Pulldown (Close Grip) | 3 | 8–12 reps | @9 |
| Superset | ||||
| 3A | Lateral Raise (Dumbbell) | 3 | 12–15 reps | @10 |
| 3B | Bicep Curl (Dumbbell) | 3 | 8–12 reps | @9 |
| Superset | ||||
| 4A | Standing Shoulder Press (Dumbbell) | 3 | 5–10 reps | @9 |
| 4B | French Press | 3 | 8–12 reps | @9 |
| Superset | ||||
| 5A | Dip (Assisted) | 3 | 5–10 reps | @9 |
| 5B | Pull-Up (Assisted) | 3 | 5–10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 1 | 5–8 reps | @5 |
| 1 | 5–8 reps | @6 | ||
| 3 | 5–8 reps | @9 | ||
| 2 | Hip Adductor (Machine) | 3 | 12–15 reps | @9 |
| 3 | Leg Extension | 2 | 20 reps | @9 |
| 4 | Bulgarian Split Squat (Dumbbell) | 6 | 4–6 reps | @8 |
| 5 | Standing Calf Raise | 3 | 15–20 reps | @9 |
| 6 | Decline Crunch | 3 | 10–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Belt Squat Rdl | 1 | 5–8 reps | @5 |
| 1 | 5–8 reps | @6 | ||
| 3 | 5–10 reps | @9 | ||
| 2 | Single Leg Hip Thrust | 6 | 5–10 reps | @9 |
| 3 | Hip Abductor (Machine) | 3 | 20 reps | @9 |
| 4 | Step-Up (Weighted) | 3 | 8–12 reps | @9 |
| 5 | Glute Kickback (Cable) | 4 | 5–10 reps | @9 |
| Superset | ||||
| 6A | Reverse Abs Crunch (Bodyweight) | 3 | AMRAP | @10 |
| 6B | Plank Shoulder touch | 3 | 15–20 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Trap Bar Deadlift | 1 | 5–10 reps | @5 |
| 1 | 5–10 reps | @6 | ||
| 3 | 5–10 reps | @9 | ||
| 2 | Leg Curl | 3 | 8–12 reps | @9 |
| 3 | Walking Lunge (Dumbbell) | 3 | 8–12 reps | @9 |
| 4 | Goblet Squat | 3 | 12–15 reps | @9 |
| 5 | Back Extension (Weighted) | 3 | 12–15 reps | @9 |
| Superset | ||||
| 6A | Wood Chop | 6 | 8–12 reps | @9 |
| 6B | Cable Crunch | 3 | 8–12 reps | @9 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 4 day full body and glute focus is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
4 day full body and glute focus is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
4 day full body and glute focus is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
