Program Description
**BDub 4x Growth** is a comprehensive 10-week bodybuilding program designed for beginners and novices looking to build strength and muscle. With 40 sessions spread across the weeks, this program focuses on foundational movements like squats, deadlifts, and bench presses, ensuring you develop a solid base. Each workout lasts approximately 60 minutes. Get ready to transform your physique and boost your confidence as you progress through this structured training plan!
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length10 weeks
- Time Per Workout60 minutes
- CreatedAug 10, 2025 09:36
- Last EditedAug 11, 2025 12:37
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Chin-Up (Assisted)
3
6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4A
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
4B
Dip (Assisted)
3
6 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Chin-Up (Assisted)
3
6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4A
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
4B
Dip (Assisted)
3
6 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Chin-Up (Assisted)
3
6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4A
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
4B
Dip (Assisted)
3
6 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Chin-Up (Assisted)
3
6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4A
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
4B
Dip (Assisted)
3
6 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Chin-Up (Assisted)
3
6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4A
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
4B
Dip (Assisted)
3
6 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Chin-Up (Assisted)
3
6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4A
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
4B
Dip (Assisted)
3
6 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Chin-Up (Assisted)
3
6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4A
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
4B
Dip (Assisted)
3
6 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Chin-Up (Assisted)
3
6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4A
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
4B
Dip (Assisted)
3
6 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Chin-Up (Assisted)
3
6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4A
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
4B
Dip (Assisted)
3
6 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Chin-Up (Assisted)
3
6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4A
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
4B
Dip (Assisted)
3
6 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Deadlift (Barbell)
1
5 reps
RPE 9
3
Belt Squat
3
12 reps
RPE 9
4A
Eccentric Hamstring Slides
3
12 reps
RPE 9
4B
Forearm Work (x3)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Deadlift (Barbell)
1
5 reps
RPE 9
3
Belt Squat
3
12 reps
RPE 9
4A
Eccentric Hamstring Slides
3
12 reps
RPE 9
4B
Forearm Work (x3)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Deadlift (Barbell)
1
5 reps
RPE 9
3
Belt Squat
3
12 reps
RPE 9
4A
Eccentric Hamstring Slides
3
12 reps
RPE 9
4B
Forearm Work (x3)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Deadlift (Barbell)
1
5 reps
RPE 9
3
Belt Squat
3
12 reps
RPE 9
4A
Eccentric Hamstring Slides
3
12 reps
RPE 9
4B
Forearm Work (x3)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Deadlift (Barbell)
1
5 reps
RPE 9
3
Belt Squat
3
12 reps
RPE 9
4A
Eccentric Hamstring Slides
3
12 reps
RPE 9
4B
Forearm Work (x3)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Deadlift (Barbell)
1
5 reps
RPE 9
3
Belt Squat
3
12 reps
RPE 9
4A
Eccentric Hamstring Slides
3
12 reps
RPE 9
4B
Forearm Work (x3)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Deadlift (Barbell)
1
5 reps
RPE 9
3
Belt Squat
3
12 reps
RPE 9
4A
Eccentric Hamstring Slides
3
12 reps
RPE 9
4B
Forearm Work (x3)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Deadlift (Barbell)
1
5 reps
RPE 9
3
Belt Squat
3
12 reps
RPE 9
4A
Eccentric Hamstring Slides
3
12 reps
RPE 9
4B
Forearm Work (x3)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Deadlift (Barbell)
1
5 reps
RPE 9
3
Belt Squat
3
12 reps
RPE 9
4A
Eccentric Hamstring Slides
3
12 reps
RPE 9
4B
Forearm Work (x3)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Deadlift (Barbell)
1
5 reps
RPE 9
3
Belt Squat
3
12 reps
RPE 9
4A
Eccentric Hamstring Slides
3
12 reps
RPE 9
4B
Forearm Work (x3)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
1B
Seated Row (Cable)
3
15 reps
RPE 9
2A
Chest Fly (Cable)
3
15 reps
RPE 9
2B
Lat Pulldown
3
15 reps
RPE 9
3A
Single Arm Cross Body Lateral (Cable)
3
15 reps
RPE 9
3B
Straight Arm Pulldown
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
1B
Seated Row (Cable)
3
15 reps
RPE 9
2A
Chest Fly (Cable)
3
15 reps
RPE 9
2B
Lat Pulldown
3
15 reps
RPE 9
3A
Single Arm Cross Body Lateral (Cable)
3
15 reps
RPE 9
3B
Straight Arm Pulldown
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
1B
Seated Row (Cable)
3
15 reps
RPE 9
2A
Chest Fly (Cable)
3
15 reps
RPE 9
2B
Lat Pulldown
3
15 reps
RPE 9
3A
Single Arm Cross Body Lateral (Cable)
3
15 reps
RPE 9
3B
Straight Arm Pulldown
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
1B
Seated Row (Cable)
3
15 reps
RPE 9
2A
Chest Fly (Cable)
3
15 reps
RPE 9
2B
Lat Pulldown
3
15 reps
RPE 9
3A
Single Arm Cross Body Lateral (Cable)
3
15 reps
RPE 9
3B
Straight Arm Pulldown
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
1B
Seated Row (Cable)
3
15 reps
RPE 9
2A
Chest Fly (Cable)
3
15 reps
RPE 9
2B
Lat Pulldown
3
15 reps
RPE 9
3A
Single Arm Cross Body Lateral (Cable)
3
15 reps
RPE 9
3B
Straight Arm Pulldown
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
1B
Seated Row (Cable)
3
15 reps
RPE 9
2A
Chest Fly (Cable)
3
15 reps
RPE 9
2B
Lat Pulldown
3
15 reps
RPE 9
3A
Single Arm Cross Body Lateral (Cable)
3
15 reps
RPE 9
3B
Straight Arm Pulldown
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
1B
Seated Row (Cable)
3
15 reps
RPE 9
2A
Chest Fly (Cable)
3
15 reps
RPE 9
2B
Lat Pulldown
3
15 reps
RPE 9
3A
Single Arm Cross Body Lateral (Cable)
3
15 reps
RPE 9
3B
Straight Arm Pulldown
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
1B
Seated Row (Cable)
3
15 reps
RPE 9
2A
Chest Fly (Cable)
3
15 reps
RPE 9
2B
Lat Pulldown
3
15 reps
RPE 9
3A
Single Arm Cross Body Lateral (Cable)
3
15 reps
RPE 9
3B
Straight Arm Pulldown
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
1B
Seated Row (Cable)
3
15 reps
RPE 9
2A
Chest Fly (Cable)
3
15 reps
RPE 9
2B
Lat Pulldown
3
15 reps
RPE 9
3A
Single Arm Cross Body Lateral (Cable)
3
15 reps
RPE 9
3B
Straight Arm Pulldown
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
1B
Seated Row (Cable)
3
15 reps
RPE 9
2A
Chest Fly (Cable)
3
15 reps
RPE 9
2B
Lat Pulldown
3
15 reps
RPE 9
3A
Single Arm Cross Body Lateral (Cable)
3
15 reps
RPE 9
3B
Straight Arm Pulldown
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Power Clean
3
3 reps
RPE 9
3
Belt Squat
3
15 reps
RPE 9
4A
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 9
4B
Forearm Work (x3)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Power Clean
3
3 reps
RPE 9
3
Belt Squat
3
15 reps
RPE 9
4A
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 9
4B
Forearm Work (x3)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Power Clean
3
3 reps
RPE 9
3
Belt Squat
3
15 reps
RPE 9
4A
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 9
4B
Forearm Work (x3)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Power Clean
3
3 reps
RPE 9
3
Belt Squat
3
15 reps
RPE 9
4A
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 9
4B
Forearm Work (x3)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Power Clean
3
3 reps
RPE 9
3
Belt Squat
3
15 reps
RPE 9
4A
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 9
4B
Forearm Work (x3)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Power Clean
3
3 reps
RPE 9
3
Belt Squat
3
15 reps
RPE 9
4A
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 9
4B
Forearm Work (x3)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Power Clean
3
3 reps
RPE 9
3
Belt Squat
3
15 reps
RPE 9
4A
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 9
4B
Forearm Work (x3)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Power Clean
3
3 reps
RPE 9
3
Belt Squat
3
15 reps
RPE 9
4A
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 9
4B
Forearm Work (x3)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Power Clean
3
3 reps
RPE 9
3
Belt Squat
3
15 reps
RPE 9
4A
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 9
4B
Forearm Work (x3)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Power Clean
3
3 reps
RPE 9
3
Belt Squat
3
15 reps
RPE 9
4A
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 9
4B
Forearm Work (x3)
3
-
Week 1
1 / 10 Weeks
Day 4
1
Squat (Barbell)3 Sets
5 Reps
@9
2
Power Clean3 Sets
3 Reps
@9
3
Belt Squat3 Sets
15 Reps
@9
4A
Single Leg Calf Raise (Weighted)3 Sets
15 Reps
@9
4B
Forearm Work (x3)3 Sets
-
Day 2
1
Squat (Barbell)3 Sets
5 Reps
@9
2
Deadlift (Barbell)1 Set
5 Reps
@9
3
Belt Squat3 Sets
12 Reps
@9
4A
Eccentric Hamstring Slides3 Sets
12 Reps
@9
4B
Forearm Work (x3)3 Sets
-
Day 3
1A
Incline Bench Press (Dumbbell)3 Sets
15 Reps
@9
1B
Seated Row (Cable)3 Sets
15 Reps
@9
2A
Chest Fly (Cable)3 Sets
15 Reps
@9
2B
Lat Pulldown3 Sets
15 Reps
@9
3A
Single Arm Cross Body Lateral (Cable)3 Sets
15 Reps
@9
3B
Straight Arm Pulldown3 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)3 Sets
6 Reps
@9
2
Chin-Up (Assisted)3 Sets
6 Reps
@9
3
Incline Bench Press (Dumbbell)3 Sets
8 Reps
@9
4A
Preacher Curl (EZ Bar)3 Sets
12 Reps
@9
4B
Dip (Assisted)3 Sets
6 Reps
@9
5
Tricep Rope Push Down (Cable)3 Sets
12 Reps
@9