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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
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 19, 2025 09:42
  • Last Edited
    Oct 19, 2025 10:53
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.7%
Chest
11.2%
Triceps
10.7%
Middle Delts
9.8%
Biceps
9.2%
Upper Back
8.3%
Hamstrings
6.6%
Quadriceps
6.1%
Glutes
5.7%
Lats
4.8%
Lower Back
4.4%
Abs
3.5%
Rear Delts
3.1%
Calves
2.2%
Forearms
1.3%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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)
3
8 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
10 reps
RPE 9
4
Cable Crossover
1
1
12 reps
10 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
2
8 reps
RPE 9
6
Bicep Curl (Cable)
2
8 reps
RPE 9
7
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
8
Abs Crunch (Bodyweight)
1
20 reps
-
9
Reverse Abs Crunch (Bodyweight)
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
10 reps
RPE 9
4
Cable Crossover
1
1
12 reps
10 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
2
8 reps
RPE 9
6
Bicep Curl (Cable)
2
8 reps
RPE 9
7
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
8
Abs Crunch (Bodyweight)
1
20 reps
-
9
Reverse Abs Crunch (Bodyweight)
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
10 reps
RPE 9
4
Cable Crossover
1
1
12 reps
10 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
2
8 reps
RPE 9
6
Bicep Curl (Cable)
2
8 reps
RPE 9
7
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
8
Abs Crunch (Bodyweight)
1
20 reps
-
9
Reverse Abs Crunch (Bodyweight)
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
10 reps
RPE 9
4
Cable Crossover
1
1
12 reps
10 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
2
8 reps
RPE 9
6
Bicep Curl (Cable)
2
8 reps
RPE 9
7
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
8
Abs Crunch (Bodyweight)
1
20 reps
-
9
Reverse Abs Crunch (Bodyweight)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
8 reps
RPE 9
2
Bent Over Row (Barbell)
1
8 reps
RPE 9.5
3
Bent Over Row (Dumbbell)
1
8 reps
RPE 9.5
4
Seated Row (Cable)
1
8 reps
RPE 9
5
Shrug (Dumbbell)
1
8 reps
RPE 9.5
6
Upright Row (Barbell)
1
8 reps
RPE 9
7
Rear Delt Fly (Cable)
2
12 reps
RPE 9
8
Back Extension (Weighted)
1
12 reps
RPE 9
9
Deadlift (Barbell)
1
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
8 reps
RPE 9
2
Bent Over Row (Barbell)
1
8 reps
RPE 9.5
3
Bent Over Row (Dumbbell)
1
8 reps
RPE 9.5
4
Seated Row (Cable)
1
8 reps
RPE 9
5
Shrug (Dumbbell)
1
8 reps
RPE 9.5
6
Upright Row (Barbell)
1
8 reps
RPE 9
7
Rear Delt Fly (Cable)
2
12 reps
RPE 9
8
Back Extension (Weighted)
1
12 reps
RPE 9
9
Deadlift (Barbell)
1
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
8 reps
RPE 9
2
Bent Over Row (Barbell)
1
8 reps
RPE 9.5
3
Bent Over Row (Dumbbell)
1
8 reps
RPE 9.5
4
Seated Row (Cable)
1
8 reps
RPE 9
5
Shrug (Dumbbell)
1
8 reps
RPE 9.5
6
Upright Row (Barbell)
1
8 reps
RPE 9
7
Rear Delt Fly (Cable)
2
12 reps
RPE 9
8
Back Extension (Weighted)
1
12 reps
RPE 9
9
Deadlift (Barbell)
1
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
8 reps
RPE 9
2
Bent Over Row (Barbell)
1
8 reps
RPE 9.5
3
Bent Over Row (Dumbbell)
1
8 reps
RPE 9.5
4
Seated Row (Cable)
1
8 reps
RPE 9
5
Shrug (Dumbbell)
1
8 reps
RPE 9.5
6
Upright Row (Barbell)
1
8 reps
RPE 9
7
Rear Delt Fly (Cable)
2
12 reps
RPE 9
8
Back Extension (Weighted)
1
12 reps
RPE 9
9
Deadlift (Barbell)
1
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 9
2
Leg Curl
2
8 reps
RPE 9
3
Leg Press
2
8 reps
RPE 9
4
Stiff Leg Deadlift
2
8 reps
RPE 9
5
Standing Calf Raise
2
8 reps
RPE 9
6
Back Extension (Weighted)
1
12 reps
RPE 9
7
Deadlift (Barbell)
1
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 9
2
Leg Curl
2
8 reps
RPE 9
3
Leg Press
2
8 reps
RPE 9
4
Stiff Leg Deadlift
2
8 reps
RPE 9
5
Standing Calf Raise
2
8 reps
RPE 9
6
Back Extension (Weighted)
1
12 reps
RPE 9
7
Deadlift (Barbell)
1
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 9
2
Leg Curl
2
8 reps
RPE 9
3
Leg Press
2
8 reps
RPE 9
4
Stiff Leg Deadlift
2
8 reps
RPE 9
5
Standing Calf Raise
2
8 reps
RPE 9
6
Back Extension (Weighted)
1
12 reps
RPE 9
7
Deadlift (Barbell)
1
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 9
2
Leg Curl
2
8 reps
RPE 9
3
Leg Press
2
8 reps
RPE 9
4
Stiff Leg Deadlift
2
8 reps
RPE 9
5
Standing Calf Raise
2
8 reps
RPE 9
6
Back Extension (Weighted)
1
12 reps
RPE 9
7
Deadlift (Barbell)
1
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8 reps
6 reps
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
2
12 reps
RPE 8
4
Upright Row (Barbell)
1
8 reps
RPE 9
5
Dip (Weighted)
2
8 reps
RPE 9.5
6
Lying Tricep Extension (Barbell)
1
8 reps
RPE 9.5
7
Tricep Extension (Cable)
1
8 reps
RPE 9.5
8
V-Handle Tricep Pushdown (Cable)
1
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8 reps
6 reps
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
2
12 reps
RPE 8
4
Upright Row (Barbell)
1
8 reps
RPE 9
5
Dip (Weighted)
2
8 reps
RPE 9.5
6
Lying Tricep Extension (Barbell)
1
8 reps
RPE 9.5
7
Tricep Extension (Cable)
1
8 reps
RPE 9.5
8
V-Handle Tricep Pushdown (Cable)
1
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8 reps
6 reps
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
2
12 reps
RPE 8
4
Upright Row (Barbell)
1
8 reps
RPE 9
5
Dip (Weighted)
2
8 reps
RPE 9.5
6
Lying Tricep Extension (Barbell)
1
8 reps
RPE 9.5
7
Tricep Extension (Cable)
1
8 reps
RPE 9.5
8
V-Handle Tricep Pushdown (Cable)
1
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8 reps
6 reps
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
2
12 reps
RPE 8
4
Upright Row (Barbell)
1
8 reps
RPE 9
5
Dip (Weighted)
2
8 reps
RPE 9.5
6
Lying Tricep Extension (Barbell)
1
8 reps
RPE 9.5
7
Tricep Extension (Cable)
1
8 reps
RPE 9.5
8
V-Handle Tricep Pushdown (Cable)
1
8 reps
RPE 9.5
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@9
2
Incline Bench Press (Barbell)
2 Sets
8 Reps
@9
3
Incline Chest Fly (Dumbbell)
2 Sets
10 Reps
@9
4
Cable Crossover
1 Set
1 Set
12 Reps
10 Reps
@9
@9
5
Incline Curl (Dumbbell)
2 Sets
8 Reps
@9
6
Bicep Curl (Cable)
2 Sets
8 Reps
@9
7
Hammer Curl (Dumbbell)
2 Sets
8 Reps
@9
8
Abs Crunch (Bodyweight)
1 Set
20 Reps
-
9
Reverse Abs Crunch (Bodyweight)
1 Set
20 Reps
-
Day 2
1
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@9
2
Bent Over Row (Barbell)
1 Set
8 Reps
@9.5
3
Bent Over Row (Dumbbell)
1 Set
8 Reps
@9.5
4
Seated Row (Cable)
1 Set
8 Reps
@9
5
Shrug (Dumbbell)
1 Set
8 Reps
@9.5
6
Upright Row (Barbell)
1 Set
8 Reps
@9
7
Rear Delt Fly (Cable)
2 Sets
12 Reps
@9
8
Back Extension (Weighted)
1 Set
12 Reps
@9
9
Deadlift (Barbell)
1 Set
8 Reps
@9
Day 3
1
Leg Extension
2 Sets
8 Reps
@9
2
Leg Curl
2 Sets
8 Reps
@9
3
Leg Press
2 Sets
8 Reps
@9
4
Stiff Leg Deadlift
2 Sets
8 Reps
@9
5
Standing Calf Raise
2 Sets
8 Reps
@9
6
Back Extension (Weighted)
1 Set
12 Reps
@9
7
Deadlift (Barbell)
1 Set
8 Reps
@9
Day 4
1
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
8 Reps
6 Reps
@9
@9.5
2
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
3
One Arm Lateral Raise (Cable)
2 Sets
12 Reps
@8
4
Upright Row (Barbell)
1 Set
8 Reps
@9
5
Dip (Weighted)
2 Sets
8 Reps
@9.5
6
Lying Tricep Extension (Barbell)
1 Set
8 Reps
@9.5
7
Tricep Extension (Cable)
1 Set
8 Reps
@9.5
8
V-Handle Tricep Pushdown (Cable)
1 Set
8 Reps
@9.5