4 Day Grind
Build the Engine. Build the Frame.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 6 reps | 85% |
| 1 | 6 reps | 85% | ||
| 1 | 6 reps | 85% | ||
| 1 | 12 reps | 70% | ||
| 2 | Incline Bench Press (Dumbbell) | 1 | 10 reps | 75% |
| 1 | 10 reps | 75% | ||
| 1 | 10 reps | 75% | ||
| 1 | 15 reps | 65% | ||
| 3 | Chest Fly (Cable) | 1 | 12 reps | 80% |
| 1 | 12 reps | 80% | ||
| 1 | 12 reps | 80% | ||
| 4 | Tricep Extension (Cable) | 1 | 10 reps | 80% |
| 1 | 10 reps | 80% | ||
| 1 | 10 reps | 80% | ||
| 5 | Tricep Rope Push Down (Cable) | 1 | 12 reps | 75% |
| 1 | 12 reps | 75% | ||
| 1 | 12 reps | 75% | ||
| 6 | Push Up | 1 | AMRAP | — |
| 1 | AMRAP | — | ||
| 1 | AMRAP | — | ||
| 7 | Lateral Raise (Dumbbell) | 1 | 12 reps | 75% |
| 1 | 12 reps | 75% |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | 60 min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 1 | AMRAP | 80% |
| 1 | AMRAP | 80% | ||
| 1 | AMRAP | 80% | ||
| 1 | AMRAP | 80% | ||
| 2 | Seated Row (Cable) | 1 | 10 reps | 80% |
| 1 | 10 reps | 80% | ||
| 1 | 10 reps | 80% | ||
| 1 | 10 reps | 80% | ||
| 3 | Dumbbell Row | 1 | 12 reps | 75% |
| 1 | 12 reps | 75% | ||
| 1 | 12 reps | 75% | ||
| 4 | Preacher Curl (Machine) | 1 | 12 reps | 80% |
| 1 | 12 reps | 80% | ||
| 1 | 12 reps | 80% | ||
| 5 | Seated Dumbbell Curl | 1 | 10 reps | 75% |
| 1 | 10 reps | 75% | ||
| 1 | 10 reps | 75% | ||
| 6 | Straight Arm Pulldown | 1 | 12 reps | 75% |
| 1 | 12 reps | 75% | ||
| 1 | 12 reps | 75% | ||
| 7 | Farmer's Walk (Weighted) | 1 | AMRAP | 80% |
| 1 | AMRAP | 80% | ||
| 1 | AMRAP | 80% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press | 1 | 8 reps | 85% |
| 1 | 8 reps | 85% | ||
| 1 | 8 reps | 85% | ||
| 1 | 8 reps | 85% | ||
| 2 | Bulgarian Split Squat (Dumbbell) | 1 | 10 reps | 75% |
| 1 | 10 reps | 75% | ||
| 1 | 10 reps | 75% | ||
| 3 | Leg Extension | 1 | 12 reps | 75% |
| 1 | 12 reps | 75% | ||
| 1 | 12 reps | 75% | ||
| 4 | Lying Leg Curl | 1 | 12 reps | 75% |
| 1 | 12 reps | 75% | ||
| 1 | 12 reps | 75% | ||
| 5 | Back Extension (Weighted) | 1 | 10 reps | 80% |
| 1 | 10 reps | 80% | ||
| 1 | 10 reps | 80% | ||
| 6 | Ab Wheel | 1 | 10 reps | — |
| 1 | 10 reps | — | ||
| 1 | 10 reps | — | ||
| 7 | Lying Leg Raise | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 1 | 12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Dumbbell) | 1 | 8 reps | 85% |
| 1 | 8 reps | 85% | ||
| 1 | 8 reps | 85% | ||
| 1 | 8 reps | 85% | ||
| 2 | Lateral Raise (Cable) | 1 | 15 reps | 70% |
| 1 | 15 reps | 70% | ||
| 1 | 15 reps | 70% | ||
| 1 | 15 reps | 70% | ||
| 3 | Lateral Raise (Dumbbell) | 1 | 12 reps | 75% |
| 1 | 12 reps | 75% | ||
| 1 | 12 reps | 75% | ||
| 4 | Rear Delt Fly (Dumbbell) | 1 | 12 reps | 75% |
| 1 | 12 reps | 75% | ||
| 1 | 12 reps | 75% | ||
| 5 | Face Pull | 1 | 12 reps | 75% |
| 1 | 12 reps | 75% | ||
| 1 | 12 reps | 75% | ||
| 6 | Shrug (Trap Bar) | 1 | 10 reps | 80% |
| 1 | 10 reps | 80% | ||
| 1 | 10 reps | 80% |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | 45 min |
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 Grind 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 50 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 Grind is structured around 6 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 Grind 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
