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Dr Fitness

by Huseyin Mahir Kenc
1 athletes joined

Program Description

**Dr Fitness** is a dynamic 4-week bodybuilding program designed for intermediate to advanced lifters looking to enhance their strength and muscle definition. With 16 training sessions, each lasting about 50 minutes, you'll engage in a variety of targeted exercises focused on building your chest, back, legs, and arms. This program utilizes essential equipment typically found in a garage gym, ensuring you have everything needed to maximize your gains. Get ready to push your limits and transform your physique!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 19, 2025 09:42
  • Last Edited
    Dec 12, 2025 07:27

Summary

Unlock your potential with the Dr Fitness program, a comprehensive 4-week journey designed to build strength and sculpt your physique. Committed to four days a week, you'll tackle focused workouts targeting your chest, biceps, and back, utilizing a mix of barbell, dumbbell, and cable exercises. Each session is structured to challenge your muscles and elevate your performance, ensuring you stay engaged and motivated. Perfect for those with a garage gym setup, this program is your path to achieving impressive results in just a month. Get ready to transform your workouts and unleash your inner athlete!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.7%
Upper Back
10.4%
Front Delts
9.8%
Biceps
9.7%
Chest
8.6%
Middle Delts
7.7%
Hamstrings
6.7%
Glutes
6.7%
Lats
6.7%
Quadriceps
5.8%
Abs
5.7%
Lower Back
3.7%
Calves
3.1%
Rear Delts
2.1%
Forearms
1.7%
Adductors
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
1
6-10 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
1
8-12 reps
RPE 9
4
Cable Crossover
1
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
1
6-10 reps
RPE 9
6
Bicep Curl (Cable)
1
6-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
1
6-10 reps
-
8
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
1
6-10 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
1
8-12 reps
RPE 9
4
Cable Crossover
1
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
1
6-10 reps
RPE 9
6
Bicep Curl (Cable)
1
6-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
1
6-10 reps
-
8
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
1
6-10 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
1
8-12 reps
RPE 9
4
Cable Crossover
1
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
1
6-10 reps
RPE 9
6
Bicep Curl (Cable)
1
6-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
1
6-10 reps
-
8
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
1
6-10 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
1
8-12 reps
RPE 9
4
Cable Crossover
1
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
1
6-10 reps
RPE 9
6
Bicep Curl (Cable)
1
6-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
1
6-10 reps
-
8
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
6-10 reps
-
2
Lat Pulldown (Close Grip)
1
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
1
6-10 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
1
6-10 reps
RPE 9.5
5
Seated Row (Cable)
1
6-10 reps
RPE 9
6
Shrug (Barbell)
1
8-12 reps
-
7
Rear Delt Fly (Cable)
1
10-15 reps
RPE 9
8
Back Extension (Weighted)
1
12-20 reps
RPE 9
9
Deadlift (Barbell)
1
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
6-10 reps
-
2
Lat Pulldown (Close Grip)
1
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
1
6-10 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
1
6-10 reps
RPE 9.5
5
Seated Row (Cable)
1
6-10 reps
RPE 9
6
Shrug (Barbell)
1
8-12 reps
-
7
Rear Delt Fly (Cable)
1
10-15 reps
RPE 9
8
Back Extension (Weighted)
1
12-20 reps
RPE 9
9
Deadlift (Barbell)
1
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
6-10 reps
-
2
Lat Pulldown (Close Grip)
1
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
1
6-10 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
1
6-10 reps
RPE 9.5
5
Seated Row (Cable)
1
6-10 reps
RPE 9
6
Shrug (Barbell)
1
8-12 reps
-
7
Rear Delt Fly (Cable)
1
10-15 reps
RPE 9
8
Back Extension (Weighted)
1
12-20 reps
RPE 9
9
Deadlift (Barbell)
1
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
6-10 reps
-
2
Lat Pulldown (Close Grip)
1
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
1
6-10 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
1
6-10 reps
RPE 9.5
5
Seated Row (Cable)
1
6-10 reps
RPE 9
6
Shrug (Barbell)
1
8-12 reps
-
7
Rear Delt Fly (Cable)
1
10-15 reps
RPE 9
8
Back Extension (Weighted)
1
12-20 reps
RPE 9
9
Deadlift (Barbell)
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-15 reps
RPE 9
2
Leg Curl
2
12-15 reps
RPE 9
3
Hip Thrust (Barbell)
2
12-15 reps
-
4
Squat (Bodyweight)
1
12-20 reps
-
5
Standing Calf Raise
2
8 reps
RPE 9
6
Abs Crunch (Bodyweight)
1
20 reps
-
7
Reverse Abs Crunch (Bodyweight)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-15 reps
RPE 9
2
Leg Curl
2
12-15 reps
RPE 9
3
Hip Thrust (Barbell)
2
12-15 reps
-
4
Squat (Bodyweight)
1
12-20 reps
-
5
Standing Calf Raise
2
8 reps
RPE 9
6
Abs Crunch (Bodyweight)
1
20 reps
-
7
Reverse Abs Crunch (Bodyweight)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-15 reps
RPE 9
2
Leg Curl
2
12-15 reps
RPE 9
3
Hip Thrust (Barbell)
2
12-15 reps
-
4
Squat (Bodyweight)
1
12-20 reps
-
5
Standing Calf Raise
2
8 reps
RPE 9
6
Abs Crunch (Bodyweight)
1
20 reps
-
7
Reverse Abs Crunch (Bodyweight)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-15 reps
RPE 9
2
Leg Curl
2
12-15 reps
RPE 9
3
Hip Thrust (Barbell)
2
12-15 reps
-
4
Squat (Bodyweight)
1
12-20 reps
-
5
Standing Calf Raise
2
8 reps
RPE 9
6
Abs Crunch (Bodyweight)
1
20 reps
-
7
Reverse Abs Crunch (Bodyweight)
1
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
1
10-15 reps
RPE 8
4
Upright Row (Barbell)
1
8-12 reps
RPE 9
5
Dip (Weighted)
1
8-12 reps
RPE 9.5
6
Lying Tricep Extension (Barbell)
1
6-10 reps
RPE 9.5
7
Tricep Extension (Cable)
1
6-10 reps
RPE 9.5
8
V-Handle Tricep Pushdown (Cable)
1
6-10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
1
10-15 reps
RPE 8
4
Upright Row (Barbell)
1
8-12 reps
RPE 9
5
Dip (Weighted)
1
8-12 reps
RPE 9.5
6
Lying Tricep Extension (Barbell)
1
6-10 reps
RPE 9.5
7
Tricep Extension (Cable)
1
6-10 reps
RPE 9.5
8
V-Handle Tricep Pushdown (Cable)
1
6-10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
1
10-15 reps
RPE 8
4
Upright Row (Barbell)
1
8-12 reps
RPE 9
5
Dip (Weighted)
1
8-12 reps
RPE 9.5
6
Lying Tricep Extension (Barbell)
1
6-10 reps
RPE 9.5
7
Tricep Extension (Cable)
1
6-10 reps
RPE 9.5
8
V-Handle Tricep Pushdown (Cable)
1
6-10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
1
10-15 reps
RPE 8
4
Upright Row (Barbell)
1
8-12 reps
RPE 9
5
Dip (Weighted)
1
8-12 reps
RPE 9.5
6
Lying Tricep Extension (Barbell)
1
6-10 reps
RPE 9.5
7
Tricep Extension (Cable)
1
6-10 reps
RPE 9.5
8
V-Handle Tricep Pushdown (Cable)
1
6-10 reps
RPE 9.5
Week 1
1 / 4 Weeks
Day 3
1
Leg Extension
2 Sets
12-15 Reps
@9
2
Leg Curl
2 Sets
12-15 Reps
@9
3
Hip Thrust (Barbell)
2 Sets
12-15 Reps
-
4
Squat (Bodyweight)
1 Set
12-20 Reps
-
5
Standing Calf Raise
2 Sets
8 Reps
@9
6
Abs Crunch (Bodyweight)
1 Set
20 Reps
-
7
Reverse Abs Crunch (Bodyweight)
1 Set
15 Reps
-
Day 1
1
Bench Press (Barbell)
2 Sets
6-10 Reps
@9
2
Incline Bench Press (Barbell)
1 Set
6-10 Reps
@9
3
Incline Chest Fly (Dumbbell)
1 Set
8-12 Reps
@9
4
Cable Crossover
1 Set
8-12 Reps
@9
5
Incline Curl (Dumbbell)
1 Set
6-10 Reps
@9
6
Bicep Curl (Cable)
1 Set
6-10 Reps
@9
7
Bicep Curl (EZ Bar)
1 Set
6-10 Reps
-
8
Hammer Curl (Dumbbell)
1 Set
6-10 Reps
@9
Day 2
1
Lat Pulldown
1 Set
6-10 Reps
-
2
Lat Pulldown (Close Grip)
1 Set
6-10 Reps
@9
3
Bent Over Row (Barbell)
1 Set
6-10 Reps
@9.5
4
Bent Over Row (Dumbbell)
1 Set
6-10 Reps
@9.5
5
Seated Row (Cable)
1 Set
6-10 Reps
@9
6
Shrug (Barbell)
1 Set
8-12 Reps
-
7
Rear Delt Fly (Cable)
1 Set
10-15 Reps
@9
8
Back Extension (Weighted)
1 Set
12-20 Reps
@9
9
Deadlift (Barbell)
1 Set
6-10 Reps
@9
Day 4
1
Seated Overhead Press (Dumbbell)
2 Sets
8-12 Reps
@9
2
Lateral Raise (Dumbbell)
1 Set
10-15 Reps
@8
3
One Arm Lateral Raise (Cable)
1 Set
10-15 Reps
@8
4
Upright Row (Barbell)
1 Set
8-12 Reps
@9
5
Dip (Weighted)
1 Set
8-12 Reps
@9.5
6
Lying Tricep Extension (Barbell)
1 Set
6-10 Reps
@9.5
7
Tricep Extension (Cable)
1 Set
6-10 Reps
@9.5
8
V-Handle Tricep Pushdown (Cable)
1 Set
6-10 Reps
@9.5