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The Iron Sculptor’s Blueprint

by Ziad Khaled
7 athletes joined

Program Description

Get ready to transform your physique in just 4 weeks with this high-intensity hypertrophy program. Designed for serious lifters, this short-term plan is your gateway to building muscle, sculpting definition, and unleashing your ultimate potential. Each session combines time-tested classics with focused intensity to ensure maximum growth and efficiency. Highlights: Chest & Biceps Blast: Pump up your chest and arms with presses, flys, and curls that pack on size. Back & Triceps Domination: Widen your back and chisel your arms with powerful rows, pull-downs, and isolation. Shoulder & Trap Sculpting: Create bold, rounded shoulders and towering traps with targeted pressing and raising. Legs of Steel: Build unstoppable lower body strength with heavy presses, curls, and calves work. Chest & Core Focus: Double down on your chest gains, then shred your abs with precision core exercises. Why This Works: This is no ordinary program—it's a 4-week hypertrophy surge designed to push you beyond your limits. Perfect for those looking for short-term intensity to break through plateaus and accelerate growth. Whether you’re prepping for an event or just hungry for change, this plan will deliver results. Bring the focus, bring the fire—4 weeks, one mission: Build your masterpiece.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 17, 2024 02:26
  • Last Edited
    Jun 22, 2025 09:15

Summary

Transform your physique with The Iron Sculptor’s Blueprint! This 4-week program is designed for dedicated lifters, featuring five workout days each week that target all major muscle groups. You'll engage in a mix of machine and free weight exercises, focusing on compound movements and isolation techniques to sculpt your back, chest, triceps, and abs. Each session is meticulously crafted to enhance strength and muscle definition, ensuring you push your limits while maintaining proper form. Get ready to chisel your body and elevate your training!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 10
2
Incline Chest Press (Machine)
3
8 reps
RPE 10
3
Bench Press (Wide Grip)
3
10-12 reps
RPE 10
4
Chest Fly (Cable)
3
10-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 10
7
Hammer Curl
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 10
2
Incline Chest Press (Machine)
3
8 reps
RPE 10
3
Bench Press (Wide Grip)
3
10-12 reps
RPE 10
4
Chest Fly (Cable)
3
10-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 10
7
Hammer Curl
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 10
2
Incline Chest Press (Machine)
3
8 reps
RPE 10
3
Bench Press (Wide Grip)
3
10-12 reps
RPE 10
4
Chest Fly (Cable)
3
10-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 10
7
Hammer Curl
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 10
2
Incline Chest Press (Machine)
3
8 reps
RPE 10
3
Bench Press (Wide Grip)
3
10-12 reps
RPE 10
4
Chest Fly (Cable)
3
10-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 10
7
Hammer Curl
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Seated Row (Cable)
4
8 reps
RPE 10
3
Dumbbell Row
3
8 reps
RPE 10
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
5
Back Extension
4
8 reps
RPE 10
6
Tricep Extension (Machine)
3
8 reps
RPE 10
7
Tricep Extension (Cable)
3
10-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Seated Row (Cable)
4
8 reps
RPE 10
3
Dumbbell Row
3
8 reps
RPE 10
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
5
Back Extension
4
8 reps
RPE 10
6
Tricep Extension (Machine)
3
8 reps
RPE 10
7
Tricep Extension (Cable)
3
10-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Seated Row (Cable)
4
8 reps
RPE 10
3
Dumbbell Row
3
8 reps
RPE 10
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
5
Back Extension
4
8 reps
RPE 10
6
Tricep Extension (Machine)
3
8 reps
RPE 10
7
Tricep Extension (Cable)
3
10-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Seated Row (Cable)
4
8 reps
RPE 10
3
Dumbbell Row
3
8 reps
RPE 10
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
5
Back Extension
4
8 reps
RPE 10
6
Tricep Extension (Machine)
3
8 reps
RPE 10
7
Tricep Extension (Cable)
3
10-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
RPE 10
2
Shoulder Press (Plate Loaded)
3
8 reps
RPE 10
3
Lateral Raise (Machine)
3
10-12 reps
RPE 10
4
Front Raise
3
10-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-12 reps
RPE 10
6
Shrug (Dumbbell)
3
8 reps
RPE 10
7
Bicep Curl (Machine)
3
8 reps
RPE 10
8
Bicep Curl (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
RPE 10
2
Shoulder Press (Plate Loaded)
3
8 reps
RPE 10
3
Lateral Raise (Machine)
3
10-12 reps
RPE 10
4
Front Raise
3
10-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-12 reps
RPE 10
6
Shrug (Dumbbell)
3
8 reps
RPE 10
7
Bicep Curl (Machine)
3
8 reps
RPE 10
8
Bicep Curl (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
RPE 10
2
Shoulder Press (Plate Loaded)
3
8 reps
RPE 10
3
Lateral Raise (Machine)
3
10-12 reps
RPE 10
4
Front Raise
3
10-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-12 reps
RPE 10
6
Shrug (Dumbbell)
3
8 reps
RPE 10
7
Bicep Curl (Machine)
3
8 reps
RPE 10
8
Bicep Curl (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
RPE 10
2
Shoulder Press (Plate Loaded)
3
8 reps
RPE 10
3
Lateral Raise (Machine)
3
10-12 reps
RPE 10
4
Front Raise
3
10-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-12 reps
RPE 10
6
Shrug (Dumbbell)
3
8 reps
RPE 10
7
Bicep Curl (Machine)
3
8 reps
RPE 10
8
Bicep Curl (Cable)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 10
2
Incline Chest Press (Machine)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
10-12 reps
RPE 10
4
Bench Press (Wide Grip)
3
10-12 reps
RPE 10
5
Abs Crunch (Weighted)
3
15 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 10
7
Knee Raise (Captain's Chair)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 10
2
Incline Chest Press (Machine)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
10-12 reps
RPE 10
4
Bench Press (Wide Grip)
3
10-12 reps
RPE 10
5
Abs Crunch (Weighted)
3
15 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 10
7
Knee Raise (Captain's Chair)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 10
2
Incline Chest Press (Machine)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
10-12 reps
RPE 10
4
Bench Press (Wide Grip)
3
10-12 reps
RPE 10
5
Abs Crunch (Weighted)
3
15 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 10
7
Knee Raise (Captain's Chair)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 10
2
Incline Chest Press (Machine)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
10-12 reps
RPE 10
4
Bench Press (Wide Grip)
3
10-12 reps
RPE 10
5
Abs Crunch (Weighted)
3
15 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 10
7
Knee Raise (Captain's Chair)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
8 reps
RPE 10
2
Hack Squat
3
8 reps
RPE 10
3
Leg Press (45 Degrees)
3
8 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Leg Extension
3
10 reps
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 10
7
Hip Adductor (Machine)
4
10 reps
RPE 10
8
Hip Abductor (Machine)
4
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
8 reps
RPE 10
2
Hack Squat
3
8 reps
RPE 10
3
Leg Press (45 Degrees)
3
8 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Leg Extension
3
10 reps
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 10
7
Hip Adductor (Machine)
4
10 reps
RPE 10
8
Hip Abductor (Machine)
4
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
8 reps
RPE 10
2
Hack Squat
3
8 reps
RPE 10
3
Leg Press (45 Degrees)
3
8 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Leg Extension
3
10 reps
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 10
7
Hip Adductor (Machine)
4
10 reps
RPE 10
8
Hip Abductor (Machine)
4
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
8 reps
RPE 10
2
Hack Squat
3
8 reps
RPE 10
3
Leg Press (45 Degrees)
3
8 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Leg Extension
3
10 reps
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 10
7
Hip Adductor (Machine)
4
10 reps
RPE 10
8
Hip Abductor (Machine)
4
10 reps
RPE 10
Week 1
1 / 4 Weeks
Day 4
1
Chest Press (Machine)
3 Sets
8 Reps
@10
2
Incline Chest Press (Machine)
3 Sets
8 Reps
@10
3
Pec Deck (Machine)
3 Sets
10-12 Reps
@10
4
Bench Press (Wide Grip)
3 Sets
10-12 Reps
@10
5
Abs Crunch (Weighted)
3 Sets
15 Reps
@10
6
Leg Raise (Captain's Chair)
3 Sets
12-15 Reps
@10
7
Knee Raise (Captain's Chair)
3 Sets
12-15 Reps
@10
Day 1
1
Chest Press (Machine)
3 Sets
8 Reps
@10
2
Incline Chest Press (Machine)
3 Sets
8 Reps
@10
3
Bench Press (Wide Grip)
3 Sets
10-12 Reps
@10
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@10
5
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@10
6
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
@10
7
Hammer Curl
3 Sets
10-12 Reps
@10
Day 5
1
Hip Thrust (Dumbbell)
4 Sets
8 Reps
@10
2
Hack Squat
3 Sets
8 Reps
@10
3
Leg Press (45 Degrees)
3 Sets
8 Reps
@10
4
Leg Curl
3 Sets
10 Reps
@10
5
Leg Extension
3 Sets
10 Reps
@10
6
Seated Calf Raise
4 Sets
15 Reps
@10
7
Hip Adductor (Machine)
4 Sets
10 Reps
@10
8
Hip Abductor (Machine)
4 Sets
10 Reps
@10
Day 2
1
Lat Pulldown
4 Sets
8 Reps
@10
2
Seated Row (Cable)
4 Sets
8 Reps
@10
3
Dumbbell Row
3 Sets
8 Reps
@10
4
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@10
5
Back Extension
4 Sets
8 Reps
@10
6
Tricep Extension (Machine)
3 Sets
8 Reps
@10
7
Tricep Extension (Cable)
3 Sets
10-12 Reps
@10
8
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@10
Day 3
1
Shoulder Press (Machine)
3 Sets
8 Reps
@10
2
Shoulder Press (Plate Loaded)
3 Sets
8 Reps
@10
3
Lateral Raise (Machine)
3 Sets
10-12 Reps
@10
4
Front Raise
3 Sets
10-12 Reps
@10
5
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
@10
6
Shrug (Dumbbell)
3 Sets
8 Reps
@10
7
Bicep Curl (Machine)
3 Sets
8 Reps
@10
8
Bicep Curl (Cable)
2 Sets
8-10 Reps
@10