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𝓯𝓻𝓮𝓪𝓴𝔂 Big 4

by Ishaan M.

Program Description

This program is specially made for recreational lifters who want to get big and strong focussing on key lifts.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 06, 2024 05:18
  • Last Edited
    Jun 18, 2025 12:25

Summary

Unleash your strength with the 𝓯𝓻𝓮𝓪𝓴𝔂 Big 4 program, a comprehensive 12-week journey designed for serious lifters. Committing just 4 days a week, you'll focus on the foundational lifts: Squats, Bench Press, Deadlifts, and Overhead Press, ensuring balanced muscle development and explosive power. Each session is tailored to push your limits, utilizing a mix of barbell and machine exercises to sculpt your physique and enhance your performance. Get ready to elevate your training and achieve results that speak for themselves!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-8 reps
8-12 reps
-
-
2
Incline Bench Press (Dumbbell)
2
10-15 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
5
Barbell Row
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-8 reps
8-12 reps
-
-
2
Incline Bench Press (Dumbbell)
2
10-15 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
5
Barbell Row
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-8 reps
8-12 reps
-
-
2
Incline Bench Press (Dumbbell)
2
10-15 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
5
Barbell Row
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-8 reps
8-12 reps
-
-
2
Incline Bench Press (Dumbbell)
2
10-15 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
5
Barbell Row
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-8 reps
8-12 reps
-
-
2
Incline Bench Press (Dumbbell)
2
10-15 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
5
Barbell Row
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-8 reps
8-12 reps
-
-
2
Incline Bench Press (Dumbbell)
2
10-15 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
5
Barbell Row
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-8 reps
8-12 reps
-
-
2
Incline Bench Press (Dumbbell)
2
10-15 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
5
Barbell Row
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-8 reps
8-12 reps
-
-
2
Incline Bench Press (Dumbbell)
2
10-15 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
5
Barbell Row
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-8 reps
8-12 reps
-
-
2
Incline Bench Press (Dumbbell)
2
10-15 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
5
Barbell Row
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-8 reps
8-12 reps
-
-
2
Incline Bench Press (Dumbbell)
2
10-15 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
5
Barbell Row
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-8 reps
8-12 reps
-
-
2
Incline Bench Press (Dumbbell)
2
10-15 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
5
Barbell Row
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-8 reps
8-12 reps
-
-
2
Incline Bench Press (Dumbbell)
2
10-15 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
5
Barbell Row
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Cable Crunch
2
-
5
Bicep Curl (EZ Bar)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Cable Crunch
2
-
5
Bicep Curl (EZ Bar)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Cable Crunch
2
-
5
Bicep Curl (EZ Bar)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Cable Crunch
2
-
5
Bicep Curl (EZ Bar)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Cable Crunch
2
-
5
Bicep Curl (EZ Bar)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Cable Crunch
2
-
5
Bicep Curl (EZ Bar)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Cable Crunch
2
-
5
Bicep Curl (EZ Bar)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Cable Crunch
2
-
5
Bicep Curl (EZ Bar)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Cable Crunch
2
-
5
Bicep Curl (EZ Bar)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Cable Crunch
2
-
5
Bicep Curl (EZ Bar)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Cable Crunch
2
-
5
Bicep Curl (EZ Bar)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Cable Crunch
2
-
5
Bicep Curl (EZ Bar)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Shoulder Press (Machine)
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Pull-Up (Bodyweight)
2
-
5
Seated Row (Cable)
2
-
6
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Shoulder Press (Machine)
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Pull-Up (Bodyweight)
2
-
5
Seated Row (Cable)
2
-
6
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Shoulder Press (Machine)
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Pull-Up (Bodyweight)
2
-
5
Seated Row (Cable)
2
-
6
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Shoulder Press (Machine)
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Pull-Up (Bodyweight)
2
-
5
Seated Row (Cable)
2
-
6
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Shoulder Press (Machine)
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Pull-Up (Bodyweight)
2
-
5
Seated Row (Cable)
2
-
6
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Shoulder Press (Machine)
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Pull-Up (Bodyweight)
2
-
5
Seated Row (Cable)
2
-
6
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Shoulder Press (Machine)
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Pull-Up (Bodyweight)
2
-
5
Seated Row (Cable)
2
-
6
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Shoulder Press (Machine)
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Pull-Up (Bodyweight)
2
-
5
Seated Row (Cable)
2
-
6
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Shoulder Press (Machine)
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Pull-Up (Bodyweight)
2
-
5
Seated Row (Cable)
2
-
6
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Shoulder Press (Machine)
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Pull-Up (Bodyweight)
2
-
5
Seated Row (Cable)
2
-
6
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Shoulder Press (Machine)
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Pull-Up (Bodyweight)
2
-
5
Seated Row (Cable)
2
-
6
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Shoulder Press (Machine)
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Pull-Up (Bodyweight)
2
-
5
Seated Row (Cable)
2
-
6
Overhead Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Curl
2
-
4
Hammer Curl
2
-
5
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Curl
2
-
4
Hammer Curl
2
-
5
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Curl
2
-
4
Hammer Curl
2
-
5
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Curl
2
-
4
Hammer Curl
2
-
5
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Curl
2
-
4
Hammer Curl
2
-
5
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Curl
2
-
4
Hammer Curl
2
-
5
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Curl
2
-
4
Hammer Curl
2
-
5
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Curl
2
-
4
Hammer Curl
2
-
5
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Curl
2
-
4
Hammer Curl
2
-
5
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Curl
2
-
4
Hammer Curl
2
-
5
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Curl
2
-
4
Hammer Curl
2
-
5
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Curl
2
-
4
Hammer Curl
2
-
5
Hanging Leg Raise
2
-
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
3 Sets
-
2
Leg Press
2 Sets
-
3
Leg Extension
2 Sets
-
4
Cable Crunch
2 Sets
-
5
Bicep Curl (EZ Bar)
2 Sets
-
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
4-8 Reps
8-12 Reps
-
-
2
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
-
3
Dip (Bodyweight)
2 Sets
AMRAP
-
4
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
-
5
Barbell Row
2 Sets
8-12 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
Day 3
1
Overhead Press (Barbell)
3 Sets
-
2
Shoulder Press (Machine)
2 Sets
-
3
Lateral Raise (Dumbbell)
2 Sets
-
4
Pull-Up (Bodyweight)
2 Sets
-
5
Seated Row (Cable)
2 Sets
-
6
Overhead Tricep Extension (Cable)
2 Sets
-
Day 4
1
Deadlift (Barbell)
2 Sets
-
2
Bulgarian Split Squat (Dumbbell)
2 Sets
-
3
Leg Curl
2 Sets
-
4
Hammer Curl
2 Sets
-
5
Hanging Leg Raise
2 Sets
-