Program Description
To help jumpstart you to see growth in 4 weeks.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout50 minutes
- CreatedMar 15, 2024 06:00
- Last EditedJun 18, 2025 12:34
Summary
Embark on a transformative 4-week journey with Bodybuilding Phase 1, designed for those ready to build muscle and strength. Committing to six days a week, you'll engage in a variety of compound and isolation exercises, including barbell squats, incline bench presses, and lat pulldowns, tailored to target major muscle groups effectively. This program emphasizes progressive overload, ensuring you push your limits while mastering form. Equip yourself with a full gym and get ready to sculpt your physique and elevate your lifting game!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9.5
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9.5
3
Leg Extension
4
8-12 reps
RPE 10
4
Lying Leg Curl
4
8-12 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 9.5
6
Hack Squat
3
12-15 reps
RPE 10
7
Cable Crunch
4
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
RPE 9.5
2
Leg Press (45 Degrees)
4
12-15 reps
RPE 9.5
3
Leg Extension
4
12-15 reps
RPE 10
4
Lying Leg Curl
4
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 9.5
6
Hack Squat
3
12-15 reps
RPE 10
7
Cable Crunch
4
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9.5
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9.5
3
Leg Extension
4
8-12 reps
RPE 10
4
Lying Leg Curl
4
8-12 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 9.5
6
Hack Squat
3
12-15 reps
RPE 10
7
Cable Crunch
4
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
RPE 9.5
2
Leg Press (45 Degrees)
4
12-15 reps
RPE 9.5
3
Leg Extension
4
12-15 reps
RPE 10
4
Lying Leg Curl
4
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 9.5
6
Hack Squat
3
12-15 reps
RPE 10
7
Cable Crunch
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9.5
2
Incline Chest Fly (Dumbbell)
4
12-15 reps
RPE 9
3
Pullover (Dumbbell)
4
8-12 reps
RPE 9
4
Wide Grip Lat Pulldown
4
8-12 reps
RPE 9.5
5
Wide Grip Pull-Up
3
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9.5
8
Shrug (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12-15 reps
RPE 9.5
2
Incline Chest Fly (Dumbbell)
4
12-15 reps
RPE 9
3
Pullover (Dumbbell)
4
12-15 reps
RPE 9
4
Wide Grip Lat Pulldown
4
12-15 reps
RPE 9.5
5
Wide Grip Pull-Up
3
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
7
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9.5
8
Shrug (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9.5
2
Incline Chest Fly (Dumbbell)
4
12-15 reps
RPE 9
3
Pullover (Dumbbell)
4
8-12 reps
RPE 9
4
Wide Grip Lat Pulldown
4
8-12 reps
RPE 9.5
5
Wide Grip Pull-Up
3
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9.5
8
Shrug (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12-15 reps
RPE 9.5
2
Incline Chest Fly (Dumbbell)
4
12-15 reps
RPE 9
3
Pullover (Dumbbell)
4
12-15 reps
RPE 9
4
Wide Grip Lat Pulldown
4
12-15 reps
RPE 9.5
5
Wide Grip Pull-Up
3
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
7
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9.5
8
Shrug (Dumbbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
4
8-12 reps
RPE 10
2
Tricep Extension (Cable)
4
8-12 reps
RPE 10
3
Dip (Bodyweight)
3
15-20 reps
RPE 10
4
Alternating Dumbbell Curl
4
8-12 reps
RPE 10
5
Spider Curl
4
8-12 reps
RPE 10
6
Preacher Curl (Barbell)
4
8-12 reps
RPE 10
7
Light Jog
1
2 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
4
12-15 reps
RPE 10
2
Tricep Extension (Cable)
4
12-15 reps
RPE 10
3
Dip (Bodyweight)
3
15-20 reps
RPE 10
4
Alternating Dumbbell Curl
4
12-15 reps
RPE 10
5
Spider Curl
4
12-15 reps
RPE 10
6
Preacher Curl (Barbell)
4
12-15 reps
RPE 10
7
Light Jog
1
2 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
4
8-12 reps
RPE 10
2
Tricep Extension (Cable)
4
8-12 reps
RPE 10
3
Dip (Bodyweight)
3
15-20 reps
RPE 10
4
Alternating Dumbbell Curl
4
8-12 reps
RPE 10
5
Spider Curl
4
8-12 reps
RPE 10
6
Preacher Curl (Barbell)
4
8-12 reps
RPE 10
7
Light Jog
1
2 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
4
12-15 reps
RPE 10
2
Tricep Extension (Cable)
4
12-15 reps
RPE 10
3
Dip (Bodyweight)
3
15-20 reps
RPE 10
4
Alternating Dumbbell Curl
4
12-15 reps
RPE 10
5
Spider Curl
4
12-15 reps
RPE 10
6
Preacher Curl (Barbell)
4
12-15 reps
RPE 10
7
Light Jog
1
2 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9.5
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9.5
3
Leg Extension
4
8-12 reps
RPE 10
4
Leg Curl
4
8-12 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
6
Hack Squat
3
12-15 reps
RPE 10
7
Cable Crunch
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
RPE 9.5
2
Leg Press (45 Degrees)
4
12-15 reps
RPE 9.5
3
Leg Extension
4
12-15 reps
RPE 10
4
Leg Curl
3
1
12-15 reps
12-15 reps
RPE 10
-
5
Standing Calf Raise
3
15-20 reps
RPE 10
6
Hack Squat
3
12-15 reps
RPE 10
7
Cable Crunch
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9.5
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9.5
3
Leg Extension
4
8-12 reps
RPE 10
4
Leg Curl
4
8-12 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
6
Hack Squat
3
12-15 reps
RPE 10
7
Cable Crunch
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
RPE 9.5
2
Leg Press (45 Degrees)
4
12-15 reps
RPE 9.5
3
Leg Extension
4
12-15 reps
RPE 10
4
Leg Curl
3
1
12-15 reps
12-15 reps
RPE 10
-
5
Standing Calf Raise
3
15-20 reps
RPE 10
6
Hack Squat
3
12-15 reps
RPE 10
7
Cable Crunch
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 10
2
Bench Press (Barbell)
4
8-12 reps
RPE 9.5
3
Pec Fly (Dumbbell)
4
8-12 reps
RPE 9.5
4
Bench Press (Wide Grip)
3
15-20 reps
RPE 9.5
5
Upright Row (Dumbbell)
4
8-12 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 9.5
7
Lateral Raise (Machine)
4
8-12 reps
RPE 10
8
Face Pull
4
8-12 reps
RPE 9
9
Shrug (Dumbbell)
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 10
2
Bench Press (Barbell)
4
12-15 reps
RPE 9.5
3
Pec Fly (Dumbbell)
4
12-15 reps
RPE 9.5
4
Bench Press (Wide Grip)
3
15-20 reps
RPE 9.5
5
Upright Row (Dumbbell)
4
12-15 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 9.5
7
Lateral Raise (Machine)
4
12-15 reps
RPE 10
8
Face Pull
4
12-15 reps
RPE 9
9
Shrug (Dumbbell)
4
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 10
2
Bench Press (Barbell)
4
8-12 reps
RPE 9.5
3
Pec Fly (Dumbbell)
4
8-12 reps
RPE 9.5
4
Bench Press (Wide Grip)
3
15-20 reps
RPE 9.5
5
Upright Row (Dumbbell)
4
8-12 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 9.5
7
Lateral Raise (Machine)
4
8-12 reps
RPE 10
8
Face Pull
4
8-12 reps
RPE 9
9
Shrug (Dumbbell)
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 10
2
Bench Press (Barbell)
4
12-15 reps
RPE 9.5
3
Pec Fly (Dumbbell)
4
12-15 reps
RPE 9.5
4
Bench Press (Wide Grip)
3
15-20 reps
RPE 9.5
5
Upright Row (Dumbbell)
4
12-15 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 9.5
7
Lateral Raise (Machine)
4
12-15 reps
RPE 10
8
Face Pull
4
12-15 reps
RPE 9
9
Shrug (Dumbbell)
4
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
4
8-12 reps
RPE 10
2
Dip (Weighted)
3
15-20 reps
RPE 10
3
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
4
Hammer Curl
4
8-1 reps
RPE 10
5
Concentration Curl
4
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 10
7
Light Jog
1
2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
4
12-15 reps
RPE 10
2
Dip (Weighted)
3
15-20 reps
RPE 10
3
Tricep Pushdown (Cable)
4
12-15 reps
RPE 10
4
Hammer Curl
4
12-15 reps
RPE 10
5
Concentration Curl
4
12-15 reps
RPE 10
6
Preacher Curl (Dumbbell)
4
12-15 reps
RPE 10
7
Light Jog
1
2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
4
8-12 reps
RPE 10
2
Dip (Weighted)
3
15-20 reps
RPE 10
3
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
4
Hammer Curl
4
8-1 reps
RPE 10
5
Concentration Curl
4
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 10
7
Light Jog
1
2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
4
12-15 reps
RPE 10
2
Dip (Weighted)
3
15-20 reps
RPE 10
3
Tricep Pushdown (Cable)
4
12-15 reps
RPE 10
4
Hammer Curl
4
12-15 reps
RPE 10
5
Concentration Curl
4
12-15 reps
RPE 10
6
Preacher Curl (Dumbbell)
4
12-15 reps
RPE 10
7
Light Jog
1
2 mins
-
Week 1
1 / 4 Weeks
Day 2
1
Incline Bench Press (Barbell)4 Sets
8-12 Reps
@9.5
2
Incline Chest Fly (Dumbbell)4 Sets
12-15 Reps
@9
3
Pullover (Dumbbell)4 Sets
8-12 Reps
@9
4
Wide Grip Lat Pulldown4 Sets
8-12 Reps
@9.5
5
Wide Grip Pull-Up3 Sets
10-12 Reps
@10
6
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
@9.5
7
Rear Delt Fly (Dumbbell)3 Sets
8-12 Reps
@9.5
8
Shrug (Dumbbell)3 Sets
8-12 Reps
@10
Day 1
1
Squat (Barbell)4 Sets
8-12 Reps
@9.5
2
Leg Press (45 Degrees)4 Sets
8-12 Reps
@9.5
3
Leg Extension4 Sets
8-12 Reps
@10
4
Lying Leg Curl4 Sets
8-12 Reps
@10
5
Standing Calf Raise3 Sets
12-15 Reps
@9.5
6
Hack Squat3 Sets
12-15 Reps
@10
7
Cable Crunch4 Sets
20 Reps
@9
Day 3
1
Skull Crusher4 Sets
8-12 Reps
@10
2
Tricep Extension (Cable)4 Sets
8-12 Reps
@10
3
Dip (Bodyweight)3 Sets
15-20 Reps
@10
4
Alternating Dumbbell Curl4 Sets
8-12 Reps
@10
5
Spider Curl4 Sets
8-12 Reps
@10
6
Preacher Curl (Barbell)4 Sets
8-12 Reps
@10
7
Light Jog1 Set
2 mins
@6.5
Day 4
1
Squat (Barbell)4 Sets
8-12 Reps
@9.5
2
Leg Press (45 Degrees)4 Sets
8-12 Reps
@9.5
3
Leg Extension4 Sets
8-12 Reps
@10
4
Leg Curl4 Sets
8-12 Reps
@10
5
Standing Calf Raise3 Sets
15-20 Reps
@10
6
Hack Squat3 Sets
12-15 Reps
@10
7
Cable Crunch3 Sets
15-20 Reps
@10
Day 5
1
Pull-Up (Weighted)3 Sets
8-12 Reps
@10
2
Bench Press (Barbell)4 Sets
8-12 Reps
@9.5
3
Pec Fly (Dumbbell)4 Sets
8-12 Reps
@9.5
4
Bench Press (Wide Grip)3 Sets
15-20 Reps
@9.5
5
Upright Row (Dumbbell)4 Sets
8-12 Reps
@9.5
6
Rear Delt Fly (Dumbbell)4 Sets
8-12 Reps
@9.5
7
Lateral Raise (Machine)4 Sets
8-12 Reps
@10
8
Face Pull4 Sets
8-12 Reps
@9
9
Shrug (Dumbbell)4 Sets
8-12 Reps
@10
Day 6
1
Skull Crusher4 Sets
8-12 Reps
@10
2
Dip (Weighted)3 Sets
15-20 Reps
@10
3
Tricep Pushdown (Cable)4 Sets
8-12 Reps
@10
4
Hammer Curl4 Sets
8-1 Reps
@10
5
Concentration Curl4 Sets
8-12 Reps
@10
6
Preacher Curl (Dumbbell)4 Sets
8-12 Reps
@10
7
Light Jog1 Set
2 mins
-