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Brent

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Program Description

Make Brent strong and jacked

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 10, 2025 08:56
  • Last Edited
    Jun 24, 2025 02:52

Summary

Transform your physique in just 4 weeks with the Brent program! Designed for four days a week, this comprehensive workout plan targets all major muscle groups, combining compound lifts and isolation exercises to maximize strength and definition. Each session includes detailed guidance on exercises like Barbell Rows and Close Grip Bench Press, ensuring you build muscle efficiently. Get ready to push your limits and achieve your fitness goals with a structured approach that fits into your busy schedule!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
6 reps
10 reps
RPE 6
-
-
2
Pendulum Squat
3
10 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Leg Curl
4
12 reps
-
5
Leg Extension
3
12 reps
-
6
Calf Raise (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
6 reps
10 reps
RPE 7
RPE 6
-
2
Pendulum Squat
3
10 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Leg Curl
4
12 reps
-
5
Leg Extension
3
12 reps
-
6
Calf Raise (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
6 reps
10 reps
RPE 8
RPE 6
-
2
Pendulum Squat
3
10 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Leg Curl
4
12 reps
-
5
Leg Extension
3
12 reps
-
6
Calf Raise (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
6 reps
10 reps
RPE 9
RPE 6
-
2
Pendulum Squat
3
10 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Leg Curl
4
12 reps
-
5
Leg Extension
3
12 reps
-
6
Calf Raise (Machine)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
3 reps
5 reps
7 reps
RPE 6
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
3 reps
5 reps
7 reps
RPE 7
RPE 6
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
3 reps
5 reps
7 reps
RPE 8
RPE 6
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
3 reps
5 reps
7 reps
RPE 9
RPE 6
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Shrug (Dumbbell)
3
10 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Shrug (Dumbbell)
3
10 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Shrug (Dumbbell)
3
10 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Shrug (Dumbbell)
3
10 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Single Arm Tricep Extension (Cable)
3
12 reps
-
8
Rear Delt Fly (Machine)
5
12 reps
-
9
Face Away Cable Curl
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Single Arm Tricep Extension (Cable)
3
12 reps
-
8
Rear Delt Fly (Machine)
5
12 reps
-
9
Face Away Cable Curl
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
6 reps
6 reps
RPE 6
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Single Arm Tricep Extension (Cable)
3
12 reps
-
8
Rear Delt Fly (Machine)
5
12 reps
-
9
Face Away Cable Curl
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 6
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Single Arm Tricep Extension (Cable)
3
12 reps
-
8
Rear Delt Fly (Machine)
5
12 reps
-
9
Face Away Cable Curl
4
12 reps
-
Week 1
1 / 4 Weeks
Day 3
1
Barbell Row
3 Sets
8 Reps
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Shrug (Dumbbell)
3 Sets
10 Reps
-
4
Standing Pullover (Cable)
3 Sets
12 Reps
-
5
Seated Row (Cable)
3 Sets
12 Reps
-
Day 4
1
Bench Press (Close Grip)
3 Sets
6 Reps
-
2
Overhead Press (Barbell)
4 Sets
8 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
6
Hammer Curl
3 Sets
10 Reps
-
7
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
-
8
Rear Delt Fly (Machine)
5 Sets
12 Reps
-
9
Face Away Cable Curl
4 Sets
12 Reps
-
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
5 Reps
6 Reps
10 Reps
@6
-
-
2
Pendulum Squat
3 Sets
10 Reps
-
3
Stiff Leg Deadlift
3 Sets
8 Reps
-
4
Leg Curl
4 Sets
12 Reps
-
5
Leg Extension
3 Sets
12 Reps
-
6
Calf Raise (Machine)
4 Sets
8 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
3 Reps
5 Reps
7 Reps
@6
-
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Pec Deck (Machine)
3 Sets
12 Reps
-