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routine 4 me

by Josie

Program Description

to build a healthy routine that prioritizes strength

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 10, 2026 08:34
  • Last Edited
    Jan 10, 2026 11:49
Muscle Engagement
Front
Back
MuscleSet
Abs
14.5%
Glutes
13.2%
Hamstrings
12.3%
Quadriceps
11.3%
Triceps
9.4%
Front Delts
8.2%
Chest
5.7%
Upper Back
4.4%
Lats
3.8%
Biceps
3.8%
Middle Delts
3.1%
Lower Back
2.8%
Adductors
1.9%
Rear Delts
1.9%
Calves
1.9%
Forearms
1.3%
Cardio
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
3
Incline Bench Press (Barbell)
1
2
8 reps
7 reps
-
-
4
Trap Bar Deadlift
1
2
12 reps
10 reps
-
-
5
Dumbbell Row
3
-
6
Seated Shoulder Press (Dumbbell)
3
-
7
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
3
Incline Bench Press (Barbell)
1
2
8 reps
7 reps
-
-
4
Trap Bar Deadlift
1
2
12 reps
10 reps
-
-
5
Dumbbell Row
3
-
6
Seated Shoulder Press (Dumbbell)
3
-
7
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
3
Incline Bench Press (Barbell)
1
2
8 reps
7 reps
-
-
4
Trap Bar Deadlift
1
2
12 reps
10 reps
-
-
5
Dumbbell Row
3
-
6
Seated Shoulder Press (Dumbbell)
3
-
7
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
3
Incline Bench Press (Barbell)
1
2
8 reps
7 reps
-
-
4
Trap Bar Deadlift
1
2
12 reps
10 reps
-
-
5
Dumbbell Row
3
-
6
Seated Shoulder Press (Dumbbell)
3
-
7
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Trap Bar Deadlift
3
12 reps
-
4
Hip Thrust (Dumbbell)
3
20 reps
-
5
Rear Foot Elevated Split Squat
3
12 reps
-
6
Side Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Trap Bar Deadlift
3
12 reps
-
4
Hip Thrust (Dumbbell)
3
20 reps
-
5
Rear Foot Elevated Split Squat
3
12 reps
-
6
Side Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Trap Bar Deadlift
3
12 reps
-
4
Hip Thrust (Dumbbell)
3
20 reps
-
5
Rear Foot Elevated Split Squat
3
12 reps
-
6
Side Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Trap Bar Deadlift
3
12 reps
-
4
Hip Thrust (Dumbbell)
3
20 reps
-
5
Rear Foot Elevated Split Squat
3
12 reps
-
6
Side Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Incline Tricep Extension (Dumbbell)
3
10 reps
-
4
Dumbbell Row
1
2
10 reps
-
-
5
Lateral Raise (Dumbbell)
2
-
6
Lying Reverse Fly
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Incline Tricep Extension (Dumbbell)
3
10 reps
-
4
Dumbbell Row
1
2
10 reps
-
-
5
Lateral Raise (Dumbbell)
2
-
6
Lying Reverse Fly
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Incline Tricep Extension (Dumbbell)
3
10 reps
-
4
Dumbbell Row
1
2
10 reps
-
-
5
Lateral Raise (Dumbbell)
2
-
6
Lying Reverse Fly
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Incline Tricep Extension (Dumbbell)
3
10 reps
-
4
Dumbbell Row
1
2
10 reps
-
-
5
Lateral Raise (Dumbbell)
2
-
6
Lying Reverse Fly
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
20 reps
-
2
Bicycle Crunch
3
20 reps
-
3
Bent Leg Raise
3
20 reps
-
4
Plank to Push Up
3
10 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
20 reps
-
2
Bicycle Crunch
3
20 reps
-
3
Bent Leg Raise
3
20 reps
-
4
Plank to Push Up
3
10 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
20 reps
-
2
Bicycle Crunch
3
20 reps
-
3
Bent Leg Raise
3
20 reps
-
4
Plank to Push Up
3
10 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
20 reps
-
2
Bicycle Crunch
3
20 reps
-
3
Bent Leg Raise
3
20 reps
-
4
Plank to Push Up
3
10 reps
-
5
Standing Calf Raise
3
20 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Treadmill
1 Set
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@6.5
@7
3
Incline Bench Press (Barbell)
1 Set
2 Sets
8 Reps
7 Reps
-
-
4
Trap Bar Deadlift
1 Set
2 Sets
12 Reps
10 Reps
-
-
5
Dumbbell Row
3 Sets
-
6
Seated Shoulder Press (Dumbbell)
3 Sets
-
7
Plank
1 Set
-
Day 2
1
Sumo Squat
3 Sets
12 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
3
Trap Bar Deadlift
3 Sets
12 Reps
-
4
Hip Thrust (Dumbbell)
3 Sets
20 Reps
-
5
Rear Foot Elevated Split Squat
3 Sets
12 Reps
-
6
Side Plank
1 Set
-
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
2
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
3
Incline Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
4
Dumbbell Row
1 Set
2 Sets
10 Reps
-
-
5
Lateral Raise (Dumbbell)
2 Sets
-
6
Lying Reverse Fly
2 Sets
-
Day 4
1
Russian Twist
3 Sets
20 Reps
-
2
Bicycle Crunch
3 Sets
20 Reps
-
3
Bent Leg Raise
3 Sets
20 Reps
-
4
Plank to Push Up
3 Sets
10 Reps
-
5
Standing Calf Raise
3 Sets
20 Reps
-