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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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.4%
Quadriceps
12.2%
Front Delts
9.2%
Middle Delts
9%
Upper Back
8.3%
Lats
8.3%
Hamstrings
7.6%
Biceps
7.4%
Chest
7.1%
Glutes
6.9%
Abs
6.5%
Adductors
1.4%
Forearms
0.9%
Lower Back
0.9%
Abductors
0.5%
Rear Delts
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
-