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4 Days A Week

by Bhavin S.

Program Description

Unlock your potential with the "4 Days A Week" workout program, designed to fit seamlessly into your busy schedule. Over the course of 6 weeks, you’ll engage in dynamic training sessions that target strength, endurance, and flexibility, all while working out four days a week. This program balances intensity and recovery, ensuring you build muscle and improve performance without burnout. Get ready to elevate your fitness game and achieve your goals with structured, effective workouts tailored for everyday lifters!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Strength, Muscle
  • Equipment
    Dumbbell Only
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 08, 2026 09:36
  • Last Edited
    Apr 08, 2026 09:37
Muscle Engagement
Front
Back
MuscleSet
Abs
17.7%
Quadriceps
13.6%
Glutes
13.6%
Hamstrings
13.6%
Biceps
8.2%
Triceps
8.2%
Forearms
7.5%
Stretching
5.4%
Adductors
3.4%
Lower Back
3.4%
Middle Delts
2%
Upper Back
2%
Cardio
1.4%
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
10 reps
RPE 8
1B
Low Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
1C
Bent Over Row Upper Back (Dumbbell)
5
10 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
3A
Dead Bug
2
1 mins
RPE 10
3B
Suitcase Carry
2
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
10 reps
RPE 8
1B
Low Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
1C
Bent Over Row Upper Back (Dumbbell)
5
10 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
3A
Dead Bug
2
1 mins
RPE 10
3B
Suitcase Carry
2
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
10 reps
RPE 8
1B
Low Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
1C
Bent Over Row Upper Back (Dumbbell)
5
10 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
3A
Dead Bug
2
1 mins
RPE 10
3B
Suitcase Carry
2
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
10 reps
RPE 8
1B
Low Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
1C
Bent Over Row Upper Back (Dumbbell)
5
10 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
3A
Dead Bug
2
1 mins
RPE 10
3B
Suitcase Carry
2
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
10 reps
RPE 8
1B
Low Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
1C
Bent Over Row Upper Back (Dumbbell)
5
10 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
3A
Dead Bug
2
1 mins
RPE 10
3B
Suitcase Carry
2
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
10 reps
RPE 8
1B
Low Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
1C
Bent Over Row Upper Back (Dumbbell)
5
10 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
3A
Dead Bug
2
1 mins
RPE 10
3B
Suitcase Carry
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 8
1B
Alternating Standing Shoulder Press
5
10 reps
RPE 8
1C
Alternating Bent Over Row
5
10 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3A
Dead Bug
2
1 mins
RPE 10
3B
Plank
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 8
1B
Alternating Standing Shoulder Press
5
10 reps
RPE 8
1C
Alternating Bent Over Row
5
10 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3A
Dead Bug
2
1 mins
RPE 10
3B
Plank
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 8
1B
Alternating Standing Shoulder Press
5
10 reps
RPE 8
1C
Alternating Bent Over Row
5
10 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3A
Dead Bug
2
1 mins
RPE 10
3B
Plank
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 8
1B
Alternating Standing Shoulder Press
5
10 reps
RPE 8
1C
Alternating Bent Over Row
5
10 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3A
Dead Bug
2
1 mins
RPE 10
3B
Plank
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 8
1B
Alternating Standing Shoulder Press
5
10 reps
RPE 8
1C
Alternating Bent Over Row
5
10 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3A
Dead Bug
2
1 mins
RPE 10
3B
Plank
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 8
1B
Alternating Standing Shoulder Press
5
10 reps
RPE 8
1C
Alternating Bent Over Row
5
10 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3A
Dead Bug
2
1 mins
RPE 10
3B
Plank
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
10 reps
RPE 8
1B
Low Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
1C
Bent Over Row Upper Back (Dumbbell)
5
10 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
3A
Dead Bug
2
1 mins
RPE 10
3B
Suitcase Carry
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
10 reps
RPE 8
1B
Low Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
1C
Bent Over Row Upper Back (Dumbbell)
5
10 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
3A
Dead Bug
2
1 mins
RPE 10
3B
Suitcase Carry
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
10 reps
RPE 8
1B
Low Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
1C
Bent Over Row Upper Back (Dumbbell)
5
10 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
3A
Dead Bug
2
1 mins
RPE 10
3B
Suitcase Carry
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
10 reps
RPE 8
1B
Low Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
1C
Bent Over Row Upper Back (Dumbbell)
5
10 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
3A
Dead Bug
2
1 mins
RPE 10
3B
Suitcase Carry
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
10 reps
RPE 8
1B
Low Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
1C
Bent Over Row Upper Back (Dumbbell)
5
10 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
3A
Dead Bug
2
1 mins
RPE 10
3B
Suitcase Carry
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
10 reps
RPE 8
1B
Low Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
1C
Bent Over Row Upper Back (Dumbbell)
5
10 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
3A
Dead Bug
2
1 mins
RPE 10
3B
Suitcase Carry
2
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 8
1B
Alternating Standing Shoulder Press
5
10 reps
RPE 8
1C
Alternating Bent Over Row
5
10 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3A
Dead Bug
2
1 mins
RPE 10
3B
Plank
2
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 8
1B
Alternating Standing Shoulder Press
5
10 reps
RPE 8
1C
Alternating Bent Over Row
5
10 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3A
Dead Bug
2
1 mins
RPE 10
3B
Plank
2
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 8
1B
Alternating Standing Shoulder Press
5
10 reps
RPE 8
1C
Alternating Bent Over Row
5
10 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3A
Dead Bug
2
1 mins
RPE 10
3B
Plank
2
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 8
1B
Alternating Standing Shoulder Press
5
10 reps
RPE 8
1C
Alternating Bent Over Row
5
10 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3A
Dead Bug
2
1 mins
RPE 10
3B
Plank
2
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 8
1B
Alternating Standing Shoulder Press
5
10 reps
RPE 8
1C
Alternating Bent Over Row
5
10 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3A
Dead Bug
2
1 mins
RPE 10
3B
Plank
2
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 8
1B
Alternating Standing Shoulder Press
5
10 reps
RPE 8
1C
Alternating Bent Over Row
5
10 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3A
Dead Bug
2
1 mins
RPE 10
3B
Plank
2
1 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Week 1
1 / 6 Weeks
Day 1
1A
Goblet Squat
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
1B
Low Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
1C
Bent Over Row Upper Back (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
2A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2B
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3A
Dead Bug
1 Set
1 Set
1 mins
1 mins
@10
@10
3B
Suitcase Carry
1 Set
1 Set
1 mins
1 mins
@10
@10
Day 2
1A
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
1B
Alternating Standing Shoulder Press
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
1C
Alternating Bent Over Row
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
2A
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3A
Dead Bug
1 Set
1 Set
1 mins
1 mins
@10
@10
3B
Plank
1 Set
1 Set
1 mins
1 mins
@10
@10
Day 3
1
Cardio (Zone 2)
1 Set
30 mins
-
Day 4
1A
Goblet Squat
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
1B
Low Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
1C
Bent Over Row Upper Back (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
2A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2B
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3A
Dead Bug
1 Set
1 Set
1 mins
1 mins
@10
@10
3B
Suitcase Carry
1 Set
1 Set
1 mins
1 mins
@10
@10
Day 5
1A
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
1B
Alternating Standing Shoulder Press
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
1C
Alternating Bent Over Row
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
2A
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3A
Dead Bug
1 Set
1 Set
1 mins
1 mins
@10
@10
3B
Plank
1 Set
1 Set
1 mins
1 mins
@10
@10
Day 6
1
Cardio (Zone 2)
1 Set
30 mins
-