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4 Day Dreamer

by Vincent D.

Program Description

Compound lifts with a focus on shoulders. This program is built to be a low amount of overall volume, but high intensity, and frequency. I chose lifts that I find have a good sfr. Keeping high fatigue lifts at a maximum of 2 per lift day. The fourth day is a dumbbell only pick up day for the vanity muscles, to give them extra love. And bc we could all use a stronger neck.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 17, 2025 03:17
  • Last Edited
    Sep 17, 2025 07:41
Muscle Engagement
Front
Back
MuscleSet
Front Delts
14.3%
Middle Delts
14.1%
Biceps
11.7%
Chest
9.9%
Upper Back
9.1%
Quadriceps
6.6%
Lats
6.2%
Hamstrings
6%
Triceps
4.9%
Rear Delts
4.2%
Glutes
3.5%
Neck
3.3%
Calves
2.2%
Lower Back
1.5%
Forearms
1.1%
Abs
0.9%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
7-12 reps
RPE 10
2
One Arm Lateral Raise (Cable)
3
7-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
7-12 reps
RPE 10
4
Leg Press
2
7-12 reps
RPE 10
5
Pull-Up (Assisted)
2
7-11 reps
RPE 10
6
Bayesian Curl
3
7-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
7-12 reps
RPE 10
2
One Arm Lateral Raise (Cable)
3
7-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
7-12 reps
RPE 10
4
Leg Press
2
7-12 reps
RPE 10
5
Pull-Up (Assisted)
2
7-11 reps
RPE 10
6
Bayesian Curl
3
7-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
7-12 reps
RPE 10
2
One Arm Lateral Raise (Cable)
3
7-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
7-12 reps
RPE 10
4
Leg Press
2
7-12 reps
RPE 10
5
Pull-Up (Assisted)
2
7-11 reps
RPE 10
6
Bayesian Curl
3
7-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
7-12 reps
RPE 10
2
One Arm Lateral Raise (Cable)
3
7-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
7-12 reps
RPE 10
4
Leg Press
2
7-12 reps
RPE 10
5
Pull-Up (Assisted)
2
7-11 reps
RPE 10
6
Bayesian Curl
3
7-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
7-12 reps
RPE 10
2
One Arm Lateral Raise (Cable)
3
7-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
7-12 reps
RPE 10
4
Leg Press
2
7-12 reps
RPE 10
5
Pull-Up (Assisted)
2
7-11 reps
RPE 10
6
Bayesian Curl
3
7-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-12 reps
RPE 10
2
Hack Squat
1
1
7-12 reps
5-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
2
7-12 reps
RPE 10
4
Lateral Raise (Machine)
1
1
1
7-12 reps
6-12 reps
5-12 reps
RPE 10
RPE 10
RPE 10
5
Chest Supported Row (Machine)
2
7-12 reps
RPE 10
6
Bicep Curl (Cable)
2
7-12 reps
RPE 10
7
Calf Raise (Machine)
2
5-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-12 reps
RPE 10
2
Hack Squat
1
1
7-12 reps
5-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
2
7-12 reps
RPE 10
4
Lateral Raise (Machine)
1
1
1
7-12 reps
6-12 reps
5-12 reps
RPE 10
RPE 10
RPE 10
5
Chest Supported Row (Machine)
2
7-12 reps
RPE 10
6
Bicep Curl (Cable)
2
7-12 reps
RPE 10
7
Calf Raise (Machine)
2
5-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-12 reps
RPE 10
2
Hack Squat
1
1
7-12 reps
5-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
2
7-12 reps
RPE 10
4
Lateral Raise (Machine)
1
1
1
7-12 reps
6-12 reps
5-12 reps
RPE 10
RPE 10
RPE 10
5
Chest Supported Row (Machine)
2
7-12 reps
RPE 10
6
Bicep Curl (Cable)
2
7-12 reps
RPE 10
7
Calf Raise (Machine)
2
5-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-12 reps
RPE 10
2
Hack Squat
1
1
7-12 reps
5-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
2
7-12 reps
RPE 10
4
Lateral Raise (Machine)
1
1
1
7-12 reps
6-12 reps
5-12 reps
RPE 10
RPE 10
RPE 10
5
Chest Supported Row (Machine)
2
7-12 reps
RPE 10
6
Bicep Curl (Cable)
2
7-12 reps
RPE 10
7
Calf Raise (Machine)
2
5-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-12 reps
RPE 10
2
Hack Squat
1
1
7-12 reps
5-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
2
7-12 reps
RPE 10
4
Lateral Raise (Machine)
1
1
1
7-12 reps
6-12 reps
5-12 reps
RPE 10
RPE 10
RPE 10
5
Chest Supported Row (Machine)
2
7-12 reps
RPE 10
6
Bicep Curl (Cable)
2
7-12 reps
RPE 10
7
Calf Raise (Machine)
2
5-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
7-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
7-15 reps
RPE 10
3
Chest Press (Machine)
2
7-12 reps
RPE 10
4
Stiff Leg Deficit Deadlift
1
9-13 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
7-15 reps
RPE 10
6
Leg Extension
2
7-12 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
7-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
7-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
7-15 reps
RPE 10
3
Chest Press (Machine)
2
7-12 reps
RPE 10
4
Stiff Leg Deficit Deadlift
1
9-13 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
7-15 reps
RPE 10
6
Leg Extension
2
7-12 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
7-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
7-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
7-15 reps
RPE 10
3
Chest Press (Machine)
2
7-12 reps
RPE 10
4
Stiff Leg Deficit Deadlift
1
9-13 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
7-15 reps
RPE 10
6
Leg Extension
2
7-12 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
7-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
7-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
7-15 reps
RPE 10
3
Chest Press (Machine)
2
7-12 reps
RPE 10
4
Stiff Leg Deficit Deadlift
1
9-13 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
7-15 reps
RPE 10
6
Leg Extension
2
7-12 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
7-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
7-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
7-15 reps
RPE 10
3
Chest Press (Machine)
2
7-12 reps
RPE 10
4
Stiff Leg Deficit Deadlift
1
9-13 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
7-15 reps
RPE 10
6
Leg Extension
2
7-12 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
7-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
7-15 reps
RPE 10
2
Seated Lateral Raise
3
7-15 reps
RPE 10
3
Incline Curl (Dumbbell)
3
7-15 reps
RPE 10
4
Neck Flexion
3
10-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
7-15 reps
RPE 10
2
Seated Lateral Raise
3
7-15 reps
RPE 10
3
Incline Curl (Dumbbell)
3
7-15 reps
RPE 10
4
Neck Flexion
3
10-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
7-15 reps
RPE 10
2
Seated Lateral Raise
3
7-15 reps
RPE 10
3
Incline Curl (Dumbbell)
3
7-15 reps
RPE 10
4
Neck Flexion
3
10-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
7-15 reps
RPE 10
2
Seated Lateral Raise
3
7-15 reps
RPE 10
3
Incline Curl (Dumbbell)
3
7-15 reps
RPE 10
4
Neck Flexion
3
10-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
7-15 reps
RPE 10
2
Seated Lateral Raise
3
7-15 reps
RPE 10
3
Incline Curl (Dumbbell)
3
7-15 reps
RPE 10
4
Neck Flexion
3
10-30 reps
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
7-12 Reps
@10
2
One Arm Lateral Raise (Cable)
3 Sets
7-15 Reps
@10
3
Overhead Tricep Extension (Cable)
2 Sets
7-12 Reps
@10
4
Leg Press
2 Sets
7-12 Reps
@10
5
Pull-Up (Assisted)
2 Sets
7-11 Reps
@10
6
Bayesian Curl
3 Sets
7-15 Reps
@10
Day 2
1
Leg Curl
2 Sets
7-12 Reps
@10
2
Hack Squat
1 Set
1 Set
7-12 Reps
5-12 Reps
@10
@10
3
Pec Deck (Machine)
2 Sets
7-12 Reps
@10
4
Lateral Raise (Machine)
1 Set
1 Set
1 Set
7-12 Reps
6-12 Reps
5-12 Reps
@10
@10
@10
5
Chest Supported Row (Machine)
2 Sets
7-12 Reps
@10
6
Bicep Curl (Cable)
2 Sets
7-12 Reps
@10
7
Calf Raise (Machine)
2 Sets
5-30 Reps
@10
Day 3
1
Upright Row (Barbell)
3 Sets
7-15 Reps
@10
2
Lateral Raise (Dumbbell)
3 Sets
7-15 Reps
@10
3
Chest Press (Machine)
2 Sets
7-12 Reps
@10
4
Stiff Leg Deficit Deadlift
1 Set
9-13 Reps
@10
5
Lat Pulldown (Neutral Grip)
2 Sets
7-15 Reps
@10
6
Leg Extension
2 Sets
7-12 Reps
@10
7
Single Arm Rear Delt Cable Fly
2 Sets
7-20 Reps
@10
Day 4
1
Incline Chest Fly (Dumbbell)
3 Sets
7-15 Reps
@10
2
Seated Lateral Raise
3 Sets
7-15 Reps
@10
3
Incline Curl (Dumbbell)
3 Sets
7-15 Reps
@10
4
Neck Flexion
3 Sets
10-30 Reps
@10