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BoostcampPNG

Muscle-Fat 4 Day Plan

by Mairo
15 athletes joined
5.0
(1 rating)

Program Description

Have fun and go gym!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 02, 2024 05:17
  • Last Edited
    Jun 03, 2024 01:17
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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
Squat (Low Bar)
4
12 reps
2
Bench Press (Barbell)
4
12 reps
3
Bent Over Row (Barbell)
3
15 reps
4
Overhead Press (Barbell)
3
15 reps
5
Plank
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
12 reps
2
Bench Press (Barbell)
4
12 reps
3
Bent Over Row (Barbell)
3
15 reps
4
Overhead Press (Barbell)
3
15 reps
5
Plank
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
12 reps
2
Bench Press (Barbell)
4
12 reps
3
Bent Over Row (Barbell)
3
15 reps
4
Overhead Press (Barbell)
3
15 reps
5
Plank
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
12 reps
2
Bench Press (Barbell)
4
12 reps
3
Bent Over Row (Barbell)
3
15 reps
4
Overhead Press (Barbell)
3
15 reps
5
Plank
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
12 reps
2
Bench Press (Barbell)
4
12 reps
3
Bent Over Row (Barbell)
3
15 reps
4
Overhead Press (Barbell)
3
15 reps
5
Plank
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
12 reps
2
Bench Press (Barbell)
4
12 reps
3
Bent Over Row (Barbell)
3
15 reps
4
Overhead Press (Barbell)
3
15 reps
5
Plank
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
12 reps
2
Bench Press (Barbell)
4
12 reps
3
Bent Over Row (Barbell)
3
15 reps
4
Overhead Press (Barbell)
3
15 reps
5
Plank
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
12 reps
2
Bench Press (Barbell)
4
12 reps
3
Bent Over Row (Barbell)
3
15 reps
4
Overhead Press (Barbell)
3
15 reps
5
Plank
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
12 reps
2
Bench Press (Barbell)
4
12 reps
3
Bent Over Row (Barbell)
3
15 reps
4
Overhead Press (Barbell)
3
15 reps
5
Plank
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
12 reps
2
Bench Press (Barbell)
4
12 reps
3
Bent Over Row (Barbell)
3
15 reps
4
Overhead Press (Barbell)
3
15 reps
5
Plank
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
12 reps
2
Bench Press (Barbell)
4
12 reps
3
Bent Over Row (Barbell)
3
15 reps
4
Overhead Press (Barbell)
3
15 reps
5
Plank
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
12 reps
2
Bench Press (Barbell)
4
12 reps
3
Bent Over Row (Barbell)
3
15 reps
4
Overhead Press (Barbell)
3
15 reps
5
Plank
3
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
2
Leg Press
3
15 reps
3
Lunge (Dumbbell)
3
16 reps
4
Leg Curl
3
15 reps
5
Hanging Leg Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
2
Leg Press
3
15 reps
3
Lunge (Dumbbell)
3
16 reps
4
Leg Curl
3
15 reps
5
Hanging Leg Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
2
Leg Press
3
15 reps
3
Lunge (Dumbbell)
3
16 reps
4
Leg Curl
3
15 reps
5
Hanging Leg Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
2
Leg Press
3
15 reps
3
Lunge (Dumbbell)
3
16 reps
4
Leg Curl
3
15 reps
5
Hanging Leg Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
2
Leg Press
3
15 reps
3
Lunge (Dumbbell)
3
16 reps
4
Leg Curl
3
15 reps
5
Hanging Leg Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
2
Leg Press
3
15 reps
3
Lunge (Dumbbell)
3
16 reps
4
Leg Curl
3
15 reps
5
Hanging Leg Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
2
Leg Press
3
15 reps
3
Lunge (Dumbbell)
3
16 reps
4
Leg Curl
3
15 reps
5
Hanging Leg Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
2
Leg Press
3
15 reps
3
Lunge (Dumbbell)
3
16 reps
4
Leg Curl
3
15 reps
5
Hanging Leg Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
2
Leg Press
3
15 reps
3
Lunge (Dumbbell)
3
16 reps
4
Leg Curl
3
15 reps
5
Hanging Leg Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
2
Leg Press
3
15 reps
3
Lunge (Dumbbell)
3
16 reps
4
Leg Curl
3
15 reps
5
Hanging Leg Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
2
Leg Press
3
15 reps
3
Lunge (Dumbbell)
3
16 reps
4
Leg Curl
3
15 reps
5
Hanging Leg Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
2
Leg Press
3
15 reps
3
Lunge (Dumbbell)
3
16 reps
4
Leg Curl
3
15 reps
5
Hanging Leg Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
2
Chest Fly (Dumbbell)
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Seated Shoulder Press (Dumbbell)
3
16 reps
5
Bench Press (Barbell)
4
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
2
Chest Fly (Dumbbell)
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Seated Shoulder Press (Dumbbell)
3
16 reps
5
Bench Press (Barbell)
4
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
2
Chest Fly (Dumbbell)
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Seated Shoulder Press (Dumbbell)
3
16 reps
5
Bench Press (Barbell)
4
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
2
Chest Fly (Dumbbell)
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Seated Shoulder Press (Dumbbell)
3
16 reps
5
Bench Press (Barbell)
4
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
2
Chest Fly (Dumbbell)
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Seated Shoulder Press (Dumbbell)
3
16 reps
5
Bench Press (Barbell)
4
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
2
Chest Fly (Dumbbell)
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Seated Shoulder Press (Dumbbell)
3
16 reps
5
Bench Press (Barbell)
4
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
2
Chest Fly (Dumbbell)
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Seated Shoulder Press (Dumbbell)
3
16 reps
5
Bench Press (Barbell)
4
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
2
Chest Fly (Dumbbell)
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Seated Shoulder Press (Dumbbell)
3
16 reps
5
Bench Press (Barbell)
4
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
2
Chest Fly (Dumbbell)
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Seated Shoulder Press (Dumbbell)
3
16 reps
5
Bench Press (Barbell)
4
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
2
Chest Fly (Dumbbell)
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Seated Shoulder Press (Dumbbell)
3
16 reps
5
Bench Press (Barbell)
4
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
2
Chest Fly (Dumbbell)
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Seated Shoulder Press (Dumbbell)
3
16 reps
5
Bench Press (Barbell)
4
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
2
Chest Fly (Dumbbell)
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Seated Shoulder Press (Dumbbell)
3
16 reps
5
Bench Press (Barbell)
4
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
2
Bench Press (Dumbbell)
3
15 reps
3
Bent Over Row (Dumbbell)
3
12 reps
4
Lunge (Dumbbell)
3
12 reps
5
Plank
3
1 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
2
Bench Press (Dumbbell)
3
15 reps
3
Bent Over Row (Dumbbell)
3
12 reps
4
Lunge (Dumbbell)
3
12 reps
5
Plank
3
1 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
2
Bench Press (Dumbbell)
3
15 reps
3
Bent Over Row (Dumbbell)
3
12 reps
4
Lunge (Dumbbell)
3
12 reps
5
Plank
3
1 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
2
Bench Press (Dumbbell)
3
15 reps
3
Bent Over Row (Dumbbell)
3
12 reps
4
Lunge (Dumbbell)
3
12 reps
5
Plank
3
1 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
2
Bench Press (Dumbbell)
3
15 reps
3
Bent Over Row (Dumbbell)
3
12 reps
4
Lunge (Dumbbell)
3
12 reps
5
Plank
3
1 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
2
Bench Press (Dumbbell)
3
15 reps
3
Bent Over Row (Dumbbell)
3
12 reps
4
Lunge (Dumbbell)
3
12 reps
5
Plank
3
1 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
2
Bench Press (Dumbbell)
3
15 reps
3
Bent Over Row (Dumbbell)
3
12 reps
4
Lunge (Dumbbell)
3
12 reps
5
Plank
3
1 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
2
Bench Press (Dumbbell)
3
15 reps
3
Bent Over Row (Dumbbell)
3
12 reps
4
Lunge (Dumbbell)
3
12 reps
5
Plank
3
1 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
2
Bench Press (Dumbbell)
3
15 reps
3
Bent Over Row (Dumbbell)
3
12 reps
4
Lunge (Dumbbell)
3
12 reps
5
Plank
3
1 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
2
Bench Press (Dumbbell)
3
15 reps
3
Bent Over Row (Dumbbell)
3
12 reps
4
Lunge (Dumbbell)
3
12 reps
5
Plank
3
1 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
2
Bench Press (Dumbbell)
3
15 reps
3
Bent Over Row (Dumbbell)
3
12 reps
4
Lunge (Dumbbell)
3
12 reps
5
Plank
3
1 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
2
Bench Press (Dumbbell)
3
15 reps
3
Bent Over Row (Dumbbell)
3
12 reps
4
Lunge (Dumbbell)
3
12 reps
5
Plank
3
1 mins
Week 1
1 / 12 Weeks
Day 1
1
Squat (Low Bar)
4 Sets
12 Reps
2
Bench Press (Barbell)
4 Sets
12 Reps
3
Bent Over Row (Barbell)
3 Sets
15 Reps
4
Overhead Press (Barbell)
3 Sets
15 Reps
5
Plank
3 Sets
1 mins
Day 2
1
Walk
1 Set
45 mins
Day 3
1
Deadlift (Barbell)
4 Sets
12 Reps
2
Leg Press
3 Sets
15 Reps
3
Lunge (Dumbbell)
3 Sets
16 Reps
4
Leg Curl
3 Sets
15 Reps
5
Hanging Leg Raise
3 Sets
15 Reps
Day 4
1
Walk
1 Set
45 mins
Day 5
1
Lat Pulldown
4 Sets
12 Reps
2
Chest Fly (Dumbbell)
3 Sets
15 Reps
3
Seated Row (Cable)
3 Sets
15 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
16 Reps
5
Bench Press (Barbell)
4 Sets
10 Reps
Day 6
1
Walk
1 Set
45 mins
Day 7
1
Goblet Squat
3 Sets
15 Reps
2
Bench Press (Dumbbell)
3 Sets
15 Reps
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
4
Lunge (Dumbbell)
3 Sets
12 Reps
5
Plank
3 Sets
1 mins