logo
BoostcampPNG

Savagerr 4/2 (intermediate)

by Savagerr
23 athletes joined
5.0
(1 rating)

Program Description

My program is designed based of my experience in training for building size and having strong as shit muscles

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    100 minutes
  • Created
    Nov 17, 2024 05:25
  • Last Edited
    Jun 18, 2025 09:51

Summary

Unleash your inner beast with the Savagerr 4/2 program, designed for intermediate lifters ready to elevate their strength and physique over 8 weeks. Committing to 5 days a week, you'll tackle a balanced mix of compound and isolation exercises, focusing on major muscle groups with an emphasis on chest, back, and arms. Each session is crafted to push your limits, combining barbell, machine, and cable movements for maximum muscle engagement. Get ready to transform your workout routine and achieve the gains you've been striving for!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Chest Fly (Machine)
3
12 reps
RPE 10
4
Lateral Raise (Cable)
4
12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
72.5%
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Chest Fly (Machine)
3
12 reps
RPE 10
4
Lateral Raise (Cable)
4
12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
75%
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Chest Fly (Machine)
3
12 reps
RPE 10
4
Lateral Raise (Cable)
4
12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
77.5%
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Chest Fly (Machine)
3
12 reps
RPE 10
4
Lateral Raise (Cable)
4
12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Chest Press (Machine)
4
10 reps
RPE 7
3
Chest Fly (Machine)
3
12 reps
RPE 7
4
Lateral Raise (Cable)
4
12 reps
RPE 8.5
5
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Chest Fly (Machine)
3
12 reps
RPE 10
4
Lateral Raise (Cable)
4
12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
87.5%
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Chest Fly (Machine)
3
12 reps
RPE 10
4
Lateral Raise (Cable)
4
12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Chest Fly (Machine)
3
12 reps
RPE 10
4
Lateral Raise (Cable)
4
12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Single Arm Iso Row
3
12 reps
RPE 10
3
High Row
3
12 reps
RPE 10
4
T-Bar Row
3
8 reps
RPE 10
5
Bicep Curl (Barbell)
4
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Single Arm Iso Row
3
12 reps
RPE 10
3
High Row
3
12 reps
RPE 10
4
T-Bar Row
3
8 reps
RPE 10
5
Bicep Curl (Barbell)
4
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Single Arm Iso Row
3
12 reps
RPE 10
3
High Row
3
12 reps
RPE 10
4
T-Bar Row
3
8 reps
RPE 10
5
Bicep Curl (Barbell)
4
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Single Arm Iso Row
3
12 reps
RPE 10
3
High Row
3
12 reps
RPE 10
4
T-Bar Row
3
8 reps
RPE 10
5
Bicep Curl (Barbell)
4
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
Single Arm Iso Row
3
12 reps
RPE 8
3
High Row
3
12 reps
RPE 8
4
T-Bar Row
3
8 reps
RPE 8
5
Bicep Curl (Barbell)
4
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Single Arm Iso Row
3
12 reps
RPE 10
3
High Row
3
12 reps
RPE 10
4
T-Bar Row
3
8 reps
RPE 10
5
Bicep Curl (Barbell)
4
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Single Arm Iso Row
3
12 reps
RPE 10
3
High Row
3
12 reps
RPE 10
4
T-Bar Row
3
8 reps
RPE 10
5
Bicep Curl (Barbell)
4
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Single Arm Iso Row
3
12 reps
RPE 10
3
High Row
3
12 reps
RPE 10
4
T-Bar Row
3
8 reps
RPE 10
5
Bicep Curl (Barbell)
4
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
70%
2
Deficit Deadlift (Barbell)
2
6 reps
60%
3
Paused Romanian Deadlift
2
8 reps
50%
4
Calf Raise (Leg Press)
4
15 reps
RPE 10
5
Seated Hamstring Curl
4
12 reps
RPE 10
6
Leg Extension
4
12 reps
RPE 10
7
Standing Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
70%
2
Deficit Deadlift (Barbell)
2
6 reps
60%
3
Paused Romanian Deadlift
2
8 reps
50%
4
Calf Raise (Leg Press)
4
15 reps
RPE 10
5
Seated Hamstring Curl
4
12 reps
RPE 10
6
Leg Extension
4
12 reps
RPE 10
7
Standing Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
75%
2
Deficit Deadlift (Barbell)
2
5 reps
65%
3
Good Morning
2
8 reps
50%
4
Calf Raise (Leg Press)
4
15 reps
RPE 10
5
Seated Hamstring Curl
4
12 reps
RPE 10
6
Leg Extension
4
12 reps
RPE 10
7
Reverse Hyperextension
4
12 reps
-
8
Standing Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
75%
2
Deficit Deadlift (Barbell)
2
5 reps
65%
3
Good Morning
2
8 reps
50%
4
Calf Raise (Leg Press)
4
15 reps
RPE 10
5
Seated Hamstring Curl
4
12 reps
RPE 10
6
Leg Extension
4
12 reps
RPE 10
7
Reverse Hyperextension
4
12 reps
-
8
Standing Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Paused Romanian Deadlift
2
5 reps
60%
3
Hip Thrust (Barbell)
2
10 reps
RPE 7
4
Calf Raise (Leg Press)
4
15 reps
RPE 10
5
Seated Hamstring Curl
4
12 reps
RPE 10
6
Leg Extension
4
12 reps
RPE 10
7
Reverse Hyperextension
4
12 reps
-
8
Standing Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Paused Romanian Deadlift
2
5 reps
60%
3
Hip Thrust (Barbell)
2
10 reps
RPE 7
4
Calf Raise (Leg Press)
4
15 reps
RPE 10
5
Seated Hamstring Curl
4
12 reps
RPE 10
6
Leg Extension
4
12 reps
RPE 10
7
Reverse Hyperextension
4
12 reps
-
8
Standing Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
85%
2
Tempo Deadlift
2
3 reps
70%
3
Shrug (Barbell)
3
10 reps
RPE 7
4
Leg Extension
4
12 reps
RPE 10
5
Seated Hamstring Curl
4
12 reps
RPE 10
6
Calf Raise (Leg Press)
4
15 reps
RPE 10
7
Standing Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
100%
2
Hack Squat
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Calf Raise (Leg Press)
4
15 reps
RPE 10
5
Leg Extension
4
12 reps
RPE 10
6
Standing Calf Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3
Bench Press (Close Grip)
4
8 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3
Bench Press (Close Grip)
4
8 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3
Bench Press (Close Grip)
4
8 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3
Bench Press (Close Grip)
4
8 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3
Bench Press (Close Grip)
4
8 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3
Bench Press (Close Grip)
4
8 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3
Bench Press (Close Grip)
4
8 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3
Bench Press (Close Grip)
4
8 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
65%
2
Larsen Press (Barbell)
3
6 reps
65%
3
Speed Deadlift
6
3 reps
60%
4
Snatch Grip Deadlift
4
5 reps
65%
5
Pull-Up (Weighted)
3
8 reps
-
6A
Face Pull
4
12 reps
RPE 10
7A
Lateral Raise (Cable)
3
12 reps
RPE 10
8A
Forearm Shit
4
15 reps
RPE 10
9
Plank
3
-1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
65%
2
Larsen Press (Barbell)
3
6 reps
65%
3
Speed Deadlift
6
3 reps
60%
4
Snatch Grip Deadlift
4
5 reps
65%
5
Pull-Up (Weighted)
3
8 reps
-
6A
Face Pull
4
12 reps
RPE 10
7A
Lateral Raise (Cable)
3
12 reps
RPE 10
8A
Forearm Shit
4
15 reps
RPE 10
9
Plank
3
-1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
65%
2
Larsen Press (Barbell)
3
6 reps
65%
3
Speed Deadlift
6
3 reps
65%
4
Deficit Deadlift (Barbell)
4
4 reps
70%
5
Chin-Up (Bodyweight)
3
10 reps
-
6A
Lateral Raise (Cable)
3
12 reps
RPE 10
7A
Face Pull
4
12 reps
RPE 10
8
Glute Bridge (Bodyweight)
4
15 reps
-
9A
Forearm Shit
4
15 reps
RPE 10
10
Plank
3
-1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
65%
2
Larsen Press (Barbell)
3
6 reps
65%
3
Speed Deadlift
6
3 reps
65%
4
Deficit Deadlift (Barbell)
4
4 reps
70%
5
Chin-Up (Bodyweight)
3
10 reps
-
6A
Lateral Raise (Cable)
3
12 reps
RPE 10
7A
Face Pull
4
12 reps
RPE 10
8
Glute Bridge (Bodyweight)
4
15 reps
-
9A
Forearm Shit
4
15 reps
RPE 10
10
Plank
3
-1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
65%
2
Larsen Press (Barbell)
3
6 reps
65%
3
Speed Deadlift
5
3 reps
70%
4
Tempo Deadlift
4
3 reps
65%
5
Single Leg Hip Thrust
3
12 reps
-
6A
Face Pull
4
12 reps
RPE 10
7
Pull-Up (Weighted)
3
8 reps
-
8A
Forearm Shit
4
15 reps
RPE 10
9A
Lateral Raise (Cable)
3
12 reps
RPE 10
10
Farmer's Walk (Weighted)
3
3 reps
-
11
Hanging Knee Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
65%
2
Larsen Press (Barbell)
3
6 reps
65%
3
Speed Deadlift
5
3 reps
70%
4
Tempo Deadlift
4
3 reps
65%
5
Single Leg Hip Thrust
3
12 reps
-
6A
Face Pull
4
12 reps
RPE 10
7
Pull-Up (Weighted)
3
8 reps
-
8A
Forearm Shit
4
15 reps
RPE 10
9A
Lateral Raise (Cable)
3
12 reps
RPE 10
10
Farmer's Walk (Weighted)
3
3 reps
-
11
Hanging Knee Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
85%
2
Floor Press (Barbell)
4
10 reps
72.5%
3
Speed Deadlift
4
3 reps
60%
4
Paused Romanian Deadlift
3
6 reps
-
5
Glute Bridge (Bodyweight)
4
15 reps
-
6A
Lateral Raise (Cable)
3
12 reps
RPE 10
7A
Face Pull
4
12 reps
RPE 10
8
Cable Forearm Shit
4
12 reps
RPE 10
9A
Forearm Shit
4
15 reps
RPE 10
10
Plank (Weighted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
RPE 8.5
2
Floor Press (Barbell)
4
10 reps
85%
3A
Lateral Raise (Cable)
3
12 reps
RPE 10
4A
Face Pull
4
12 reps
RPE 10
5
Cable Forearm Shit
4
12 reps
RPE 10
6A
Forearm Shit
4
15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Chest Press (Machine)
4 Sets
10 Reps
@10
3
Chest Fly (Machine)
3 Sets
12 Reps
@10
4
Lateral Raise (Cable)
4 Sets
12 Reps
@10
5
One Arm Lateral Raise (Dumbbell)
4 Sets
12 Reps
@10
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
@10
Day 2
1
Lat Pulldown
4 Sets
12 Reps
@10
2
Single Arm Iso Row
3 Sets
12 Reps
@10
3
High Row
3 Sets
12 Reps
@10
4
T-Bar Row
3 Sets
8 Reps
@10
5
Bicep Curl (Barbell)
4 Sets
10 Reps
@9.5
Day 4
1
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@8
2
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@10
3
Bench Press (Close Grip)
4 Sets
8 Reps
@9.5
4
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@9.5
5
Tricep Extension (Cable)
3 Sets
12 Reps
@10
6
Bicep Curl (Cable)
3 Sets
12 Reps
@10
Day 5
1
Bench Press (Paused)
3 Sets
6 Reps
65%
2
Larsen Press (Barbell)
3 Sets
6 Reps
65%
3
Speed Deadlift
6 Sets
3 Reps
60%
4
Snatch Grip Deadlift
4 Sets
5 Reps
65%
5
Pull-Up (Weighted)
3 Sets
8 Reps
-
6A
Face Pull
4 Sets
12 Reps
@10
7A
Lateral Raise (Cable)
3 Sets
12 Reps
@10
8A
Forearm Shit
4 Sets
15 Reps
@10
9
Plank
3 Sets
-1 mins
-
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
70%
2
Deficit Deadlift (Barbell)
2 Sets
6 Reps
60%
3
Paused Romanian Deadlift
2 Sets
8 Reps
50%
4
Calf Raise (Leg Press)
4 Sets
15 Reps
@10
5
Seated Hamstring Curl
4 Sets
12 Reps
@10
6
Leg Extension
4 Sets
12 Reps
@10
7
Standing Calf Raise
4 Sets
12 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Zadsenne yarizukiAge 21, Non-binary
7 months ago
8 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
He's the goat za goat suk ma dik