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by PBNW
1 athletes joined

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    100 minutes
  • Created
    May 12, 2025 02:52
  • Last Edited
    Jun 18, 2025 12:43

Summary

Unleash your strength with this comprehensive 4-week program designed for serious lifters. Committing just three days a week, you’ll engage in a variety of barbell and dumbbell exercises, including Squats, Deadlifts, and Bench Presses, targeting all major muscle groups. Each session is structured to maximize your gains, combining compound lifts with accessory movements for balanced development. Get ready to elevate your fitness journey and build a powerful physique!
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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
Squat (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Overhead Press (Barbell)
4
8 reps
-
6
Lying Tricep Extension (Barbell)
4
10 reps
-
7
Hammer Curl
4
10 reps
-
8
V-Up
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Overhead Press (Barbell)
4
8 reps
-
6
Overhead Extension (Dumbbell)
4
10 reps
-
7
Bicep Curl (EZ Bar)
4
10 reps
-
8
V-Up
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Overhead Press (Barbell)
4
8 reps
-
6
Lying Tricep Extension (Barbell)
4
10 reps
-
7
Hammer Curl
4
10 reps
-
8
V-Up
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Overhead Press (Barbell)
4
8 reps
-
6
Overhead Extension (Dumbbell)
4
10 reps
-
7
Bicep Curl (EZ Bar)
4
10 reps
-
8
V-Up
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Overhead Press (Barbell)
4
8 reps
-
6
Overhead Extension (Dumbbell)
4
10 reps
-
7
Bicep Curl (EZ Bar)
4
10 reps
-
8
V-Up
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Overhead Press (Barbell)
4
8 reps
-
6
Lying Tricep Extension (Barbell)
4
10 reps
-
7
Hammer Curl
4
10 reps
-
8
V-Up
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Overhead Press (Barbell)
4
8 reps
-
6
Overhead Extension (Dumbbell)
4
10 reps
-
7
Bicep Curl (EZ Bar)
4
10 reps
-
8
V-Up
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Overhead Press (Barbell)
4
8 reps
-
6
Lying Tricep Extension (Barbell)
4
10 reps
-
7
Hammer Curl
4
10 reps
-
8
V-Up
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Overhead Press (Barbell)
4
8 reps
-
6
Lying Tricep Extension (Barbell)
4
10 reps
-
7
Hammer Curl
4
10 reps
-
8
V-Up
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Overhead Press (Barbell)
4
8 reps
-
6
Overhead Extension (Dumbbell)
4
10 reps
-
7
Bicep Curl (EZ Bar)
4
10 reps
-
8
V-Up
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Overhead Press (Barbell)
4
8 reps
-
6
Lying Tricep Extension (Barbell)
4
10 reps
-
7
Hammer Curl
4
10 reps
-
8
V-Up
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Overhead Press (Barbell)
4
8 reps
-
6
Overhead Extension (Dumbbell)
4
10 reps
-
7
Bicep Curl (EZ Bar)
4
10 reps
-
8
V-Up
4
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Barbell Row
4 Sets
8 Reps
-
3
Bench Press (Barbell)
4 Sets
8 Reps
-
4
Deadlift (Barbell)
4 Sets
8 Reps
-
5
Overhead Press (Barbell)
4 Sets
8 Reps
-
6
Lying Tricep Extension (Barbell)
4 Sets
10 Reps
-
7
Hammer Curl
4 Sets
10 Reps
-
8
V-Up
4 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Barbell Row
4 Sets
8 Reps
-
3
Bench Press (Barbell)
4 Sets
8 Reps
-
4
Deadlift (Barbell)
4 Sets
8 Reps
-
5
Overhead Press (Barbell)
4 Sets
8 Reps
-
6
Overhead Extension (Dumbbell)
4 Sets
10 Reps
-
7
Bicep Curl (EZ Bar)
4 Sets
10 Reps
-
8
V-Up
4 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Barbell Row
4 Sets
8 Reps
-
3
Bench Press (Barbell)
4 Sets
8 Reps
-
4
Deadlift (Barbell)
4 Sets
8 Reps
-
5
Overhead Press (Barbell)
4 Sets
8 Reps
-
6
Lying Tricep Extension (Barbell)
4 Sets
10 Reps
-
7
Hammer Curl
4 Sets
10 Reps
-
8
V-Up
4 Sets
10 Reps
-