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4 Month Program

by Lawrence R.

Program Description

General Physical Preparedness

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 27, 2024 04:17
  • Last Edited
    Jun 18, 2025 10:52

Summary

Transform your fitness journey with this comprehensive 4-month program designed to build strength and endurance over 12 weeks. Committing to four days a week, you'll engage in a variety of exercises, including box jumps, Bulgarian split squats, and power cleans, targeting all major muscle groups. Each session is carefully structured to progressively challenge your limits, ensuring you stay motivated and on track. With a full gym required, you'll have access to the tools needed to elevate your performance and achieve your goals. Get ready to push your boundaries and see real results!
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6-8 reps
65%
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
65%
3
Romanian Deadlift (Barbell)
3
10 reps
65%
4
Glute Bridge (Bodyweight)
3
12-15 reps
RPE 6.5
5
Hanging Leg Raise
3
8-10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6-8 reps
65%
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
65%
3
Romanian Deadlift (Barbell)
3
10 reps
65%
4
Glute Bridge (Bodyweight)
3
12-15 reps
RPE 6.5
5
Hanging Leg Raise
3
8-10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6-8 reps
65%
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
65%
3
Romanian Deadlift (Barbell)
3
10 reps
65%
4
Glute Bridge (Bodyweight)
3
12-15 reps
RPE 6.5
5
Hanging Leg Raise
3
8-10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6-8 reps
65%
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
65%
3
Romanian Deadlift (Barbell)
3
10 reps
65%
4
Glute Bridge (Bodyweight)
3
12-15 reps
RPE 6.5
5
Hanging Leg Raise
3
8-10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6-8 reps
65%
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
65%
3
Romanian Deadlift (Barbell)
3
10 reps
65%
4
Glute Bridge (Bodyweight)
3
12-15 reps
RPE 6.5
5
Hanging Leg Raise
3
8-10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6-8 reps
65%
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
65%
3
Romanian Deadlift (Barbell)
3
10 reps
65%
4
Glute Bridge (Bodyweight)
3
12-15 reps
RPE 6.5
5
Hanging Leg Raise
3
8-10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6-8 reps
65%
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
65%
3
Romanian Deadlift (Barbell)
3
10 reps
65%
4
Glute Bridge (Bodyweight)
3
12-15 reps
RPE 6.5
5
Hanging Leg Raise
3
8-10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6-8 reps
65%
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
65%
3
Romanian Deadlift (Barbell)
3
10 reps
65%
4
Glute Bridge (Bodyweight)
3
12-15 reps
RPE 6.5
5
Hanging Leg Raise
3
8-10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6-8 reps
65%
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
65%
3
Romanian Deadlift (Barbell)
3
10 reps
65%
4
Glute Bridge (Bodyweight)
3
12-15 reps
RPE 6.5
5
Hanging Leg Raise
3
8-10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6-8 reps
65%
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
65%
3
Romanian Deadlift (Barbell)
3
10 reps
65%
4
Glute Bridge (Bodyweight)
3
12-15 reps
RPE 6.5
5
Hanging Leg Raise
3
8-10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6-8 reps
65%
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
65%
3
Romanian Deadlift (Barbell)
3
10 reps
65%
4
Glute Bridge (Bodyweight)
3
12-15 reps
RPE 6.5
5
Hanging Leg Raise
3
8-10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6-8 reps
65%
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
65%
3
Romanian Deadlift (Barbell)
3
10 reps
65%
4
Glute Bridge (Bodyweight)
3
12-15 reps
RPE 6.5
5
Hanging Leg Raise
3
8-10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Pull-Up (Weighted)
3
6-8 reps
65%
3
Overhead Press (Barbell)
3
8-10 reps
65%
4
Bent Over Row (Barbell)
3
10-12 reps
65%
5
Face Pull
3
12-15 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Pull-Up (Weighted)
3
6-8 reps
65%
3
Overhead Press (Barbell)
3
8-10 reps
65%
4
Bent Over Row (Barbell)
3
10-12 reps
65%
5
Face Pull
3
12-15 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Pull-Up (Weighted)
3
6-8 reps
65%
3
Overhead Press (Barbell)
3
8-10 reps
65%
4
Bent Over Row (Barbell)
3
10-12 reps
65%
5
Face Pull
3
12-15 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Pull-Up (Weighted)
3
6-8 reps
65%
3
Overhead Press (Barbell)
3
8-10 reps
65%
4
Bent Over Row (Barbell)
3
10-12 reps
65%
5
Face Pull
3
12-15 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Pull-Up (Weighted)
3
6-8 reps
65%
3
Overhead Press (Barbell)
3
8-10 reps
65%
4
Bent Over Row (Barbell)
3
10-12 reps
65%
5
Face Pull
3
12-15 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Pull-Up (Weighted)
3
6-8 reps
65%
3
Overhead Press (Barbell)
3
8-10 reps
65%
4
Bent Over Row (Barbell)
3
10-12 reps
65%
5
Face Pull
3
12-15 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Pull-Up (Weighted)
3
6-8 reps
65%
3
Overhead Press (Barbell)
3
8-10 reps
65%
4
Bent Over Row (Barbell)
3
10-12 reps
65%
5
Face Pull
3
12-15 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Pull-Up (Weighted)
3
6-8 reps
65%
3
Overhead Press (Barbell)
3
8-10 reps
65%
4
Bent Over Row (Barbell)
3
10-12 reps
65%
5
Face Pull
3
12-15 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Pull-Up (Weighted)
3
6-8 reps
65%
3
Overhead Press (Barbell)
3
8-10 reps
65%
4
Bent Over Row (Barbell)
3
10-12 reps
65%
5
Face Pull
3
12-15 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Pull-Up (Weighted)
3
6-8 reps
65%
3
Overhead Press (Barbell)
3
8-10 reps
65%
4
Bent Over Row (Barbell)
3
10-12 reps
65%
5
Face Pull
3
12-15 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Pull-Up (Weighted)
3
6-8 reps
65%
3
Overhead Press (Barbell)
3
8-10 reps
65%
4
Bent Over Row (Barbell)
3
10-12 reps
65%
5
Face Pull
3
12-15 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Pull-Up (Weighted)
3
6-8 reps
65%
3
Overhead Press (Barbell)
3
8-10 reps
65%
4
Bent Over Row (Barbell)
3
10-12 reps
65%
5
Face Pull
3
12-15 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
65%
2
Walking Lunge (Dumbbell)
3
10-12 reps
65%
3
Back Extension (Weighted)
3
12-15 reps
65%
4
Box Jump
3
6-8 reps
65%
5
Farmer's Walk (Weighted)
3
0.5-0.75 mins
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
65%
2
Walking Lunge (Dumbbell)
3
10-12 reps
65%
3
Back Extension (Weighted)
3
12-15 reps
65%
4
Box Jump
3
6-8 reps
65%
5
Farmer's Walk (Weighted)
3
0.5-0.75 mins
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
65%
2
Walking Lunge (Dumbbell)
3
10-12 reps
65%
3
Back Extension (Weighted)
3
12-15 reps
65%
4
Box Jump
3
6-8 reps
65%
5
Farmer's Walk (Weighted)
3
0.5-0.75 mins
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
65%
2
Walking Lunge (Dumbbell)
3
10-12 reps
65%
3
Back Extension (Weighted)
3
12-15 reps
65%
4
Box Jump
3
6-8 reps
65%
5
Farmer's Walk (Weighted)
3
0.5-0.75 mins
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
65%
2
Walking Lunge (Dumbbell)
3
10-12 reps
65%
3
Back Extension (Weighted)
3
12-15 reps
65%
4
Box Jump
3
6-8 reps
65%
5
Farmer's Walk (Weighted)
3
0.5-0.75 mins
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
65%
2
Walking Lunge (Dumbbell)
3
10-12 reps
65%
3
Back Extension (Weighted)
3
12-15 reps
65%
4
Box Jump
3
6-8 reps
65%
5
Farmer's Walk (Weighted)
3
0.5-0.75 mins
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
65%
2
Walking Lunge (Dumbbell)
3
10-12 reps
65%
3
Back Extension (Weighted)
3
12-15 reps
65%
4
Box Jump
3
6-8 reps
65%
5
Farmer's Walk (Weighted)
3
0.5-0.75 mins
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
65%
2
Walking Lunge (Dumbbell)
3
10-12 reps
65%
3
Back Extension (Weighted)
3
12-15 reps
65%
4
Box Jump
3
6-8 reps
65%
5
Farmer's Walk (Weighted)
3
0.5-0.75 mins
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
65%
2
Walking Lunge (Dumbbell)
3
10-12 reps
65%
3
Back Extension (Weighted)
3
12-15 reps
65%
4
Box Jump
3
6-8 reps
65%
5
Farmer's Walk (Weighted)
3
0.5-0.75 mins
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
65%
2
Walking Lunge (Dumbbell)
3
10-12 reps
65%
3
Back Extension (Weighted)
3
12-15 reps
65%
4
Box Jump
3
6-8 reps
65%
5
Farmer's Walk (Weighted)
3
0.5-0.75 mins
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
65%
2
Walking Lunge (Dumbbell)
3
10-12 reps
65%
3
Back Extension (Weighted)
3
12-15 reps
65%
4
Box Jump
3
6-8 reps
65%
5
Farmer's Walk (Weighted)
3
0.5-0.75 mins
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
65%
2
Walking Lunge (Dumbbell)
3
10-12 reps
65%
3
Back Extension (Weighted)
3
12-15 reps
65%
4
Box Jump
3
6-8 reps
65%
5
Farmer's Walk (Weighted)
3
0.5-0.75 mins
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Lat Pulldown
3
10-12 reps
65%
3
Dip (Weighted)
3
8-10 reps
65%
4
High Row
3
10-12 reps
65%
5
Lateral Raise (Dumbbell)
3
12-15 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Lat Pulldown
3
10-12 reps
65%
3
Dip (Weighted)
3
8-10 reps
65%
4
High Row
3
10-12 reps
65%
5
Lateral Raise (Dumbbell)
3
12-15 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Lat Pulldown
3
10-12 reps
65%
3
Dip (Weighted)
3
8-10 reps
65%
4
High Row
3
10-12 reps
65%
5
Lateral Raise (Dumbbell)
3
12-15 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Lat Pulldown
3
10-12 reps
65%
3
Dip (Weighted)
3
8-10 reps
65%
4
High Row
3
10-12 reps
65%
5
Lateral Raise (Dumbbell)
3
12-15 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Lat Pulldown
3
10-12 reps
65%
3
Dip (Weighted)
3
8-10 reps
65%
4
High Row
3
10-12 reps
65%
5
Lateral Raise (Dumbbell)
3
12-15 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Lat Pulldown
3
10-12 reps
65%
3
Dip (Weighted)
3
8-10 reps
65%
4
High Row
3
10-12 reps
65%
5
Lateral Raise (Dumbbell)
3
12-15 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Lat Pulldown
3
10-12 reps
65%
3
Dip (Weighted)
3
8-10 reps
65%
4
High Row
3
10-12 reps
65%
5
Lateral Raise (Dumbbell)
3
12-15 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Lat Pulldown
3
10-12 reps
65%
3
Dip (Weighted)
3
8-10 reps
65%
4
High Row
3
10-12 reps
65%
5
Lateral Raise (Dumbbell)
3
12-15 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Lat Pulldown
3
10-12 reps
65%
3
Dip (Weighted)
3
8-10 reps
65%
4
High Row
3
10-12 reps
65%
5
Lateral Raise (Dumbbell)
3
12-15 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Lat Pulldown
3
10-12 reps
65%
3
Dip (Weighted)
3
8-10 reps
65%
4
High Row
3
10-12 reps
65%
5
Lateral Raise (Dumbbell)
3
12-15 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Lat Pulldown
3
10-12 reps
65%
3
Dip (Weighted)
3
8-10 reps
65%
4
High Row
3
10-12 reps
65%
5
Lateral Raise (Dumbbell)
3
12-15 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Lat Pulldown
3
10-12 reps
65%
3
Dip (Weighted)
3
8-10 reps
65%
4
High Row
3
10-12 reps
65%
5
Lateral Raise (Dumbbell)
3
12-15 reps
65%
Week 1
1 / 12 Weeks
Day 1
1
Box Jump
3 Sets
6-8 Reps
65%
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
65%
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
65%
4
Glute Bridge (Bodyweight)
3 Sets
12-15 Reps
@6.5
5
Hanging Leg Raise
3 Sets
8-10 Reps
@6.5
Day 2
1
Decline Bench Press (Dumbbell)
4 Sets
8-10 Reps
65%
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
65%
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
65%
4
Bent Over Row (Barbell)
3 Sets
10-12 Reps
65%
5
Face Pull
3 Sets
12-15 Reps
65%
Day 3
1
Power Clean
4 Sets
3-5 Reps
65%
2
Walking Lunge (Dumbbell)
3 Sets
10-12 Reps
65%
3
Back Extension (Weighted)
3 Sets
12-15 Reps
65%
4
Box Jump
3 Sets
6-8 Reps
65%
5
Farmer's Walk (Weighted)
3 Sets
0.5-0.75 mins
65%
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
65%
2
Lat Pulldown
3 Sets
10-12 Reps
65%
3
Dip (Weighted)
3 Sets
8-10 Reps
65%
4
High Row
3 Sets
10-12 Reps
65%
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
65%