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David 4 day

by David
1 athletes joined

Program Description

Transform your physique with the **David 4 Day** program, an 18-week bodybuilding journey designed for intermediate lifters. This comprehensive plan focuses on building strength and muscle through a variety of targeted exercises, including lat pulldowns, seated rows, and pull-ups, all performed in a full gym setting. Train four days a week to maximize your gains and sculpt your body effectively. Get ready to push your limits and achieve your fitness goals!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 28, 2025 08:47
  • Last Edited
    Nov 28, 2025 08:57
Muscle Engagement
Front
Back
MuscleSet
Biceps
31.4%
Upper Back
28.8%
Lats
28.1%
Rear Delts
9.8%
Forearms
2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Bicep Curl (Cable)
3
-
6
Single Arm Reverse Bicep Curl (cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Bicep Curl (Cable)
3
-
6
Single Arm Reverse Bicep Curl (cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Bicep Curl (Cable)
3
-
6
Single Arm Reverse Bicep Curl (cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Bicep Curl (Cable)
3
-
6
Single Arm Reverse Bicep Curl (cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Bicep Curl (Cable)
3
-
6
Single Arm Reverse Bicep Curl (cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Bicep Curl (Cable)
3
-
6
Single Arm Reverse Bicep Curl (cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Bicep Curl (Cable)
3
-
6
Single Arm Reverse Bicep Curl (cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Bicep Curl (Cable)
3
-
6
Single Arm Reverse Bicep Curl (cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Bicep Curl (Cable)
3
-
6
Single Arm Reverse Bicep Curl (cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Bicep Curl (Cable)
3
-
6
Single Arm Reverse Bicep Curl (cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Bicep Curl (Cable)
3
-
6
Single Arm Reverse Bicep Curl (cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Bicep Curl (Cable)
3
-
6
Single Arm Reverse Bicep Curl (cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Bicep Curl (Cable)
3
-
6
Single Arm Reverse Bicep Curl (cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Bicep Curl (Cable)
3
-
6
Single Arm Reverse Bicep Curl (cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Bicep Curl (Cable)
3
-
6
Single Arm Reverse Bicep Curl (cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Bicep Curl (Cable)
3
-
6
Single Arm Reverse Bicep Curl (cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Bicep Curl (Cable)
3
-
6
Single Arm Reverse Bicep Curl (cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Bicep Curl (Cable)
3
-
6
Single Arm Reverse Bicep Curl (cable)
3
-
Week 1
1 / 18 Weeks
Day 1
1
Lat Pulldown
3 Sets
-
2
Seated Row (Machine)
2 Sets
-
3
Pull-Up (Bodyweight)
4 Sets
-
4
Rear Delt Fly (Dumbbell)
3 Sets
-
5
Bicep Curl (Cable)
3 Sets
-
6
Single Arm Reverse Bicep Curl (cable)
3 Sets
-