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4D Hypertrophy

by Kelli Howard
5.0
(1 rating)

Program Description

Full Body Hypertrophy with Shoulder and Glute Focus

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 15, 2024 03:35
  • Last Edited
    Jun 15, 2024 03:47
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8-10 reps
RPE 7
2
Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Bulgarian Split Squat (Barbell)
2
8-10 reps
RPE 7
4
Hyperextension
2
8-10 reps
RPE 7
5
Hip Abductor (Machine)
2
8-10 reps
RPE 7
6
Seated Calf Raise
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8-10 reps
RPE 7
2
Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Bulgarian Split Squat (Barbell)
2
8-10 reps
RPE 7
4
Hyperextension
2
8-10 reps
RPE 7
5
Hip Abductor (Machine)
2
8-10 reps
RPE 7
6
Seated Calf Raise
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
8-10 reps
RPE 7
2
Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 7
4
Hyperextension
3
8-10 reps
RPE 7
5
Hip Abductor (Machine)
2
8-10 reps
RPE 7
6
Seated Calf Raise
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
8-10 reps
RPE 7
2
Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 7
4
Hyperextension
3
8-10 reps
RPE 7
5
Hip Abductor (Machine)
2
8-10 reps
RPE 7
6
Seated Calf Raise
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
8-10 reps
RPE 8
2
Deadlift (Barbell)
4
8-10 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 8
4
Hyperextension
4
8-10 reps
RPE 8
5
Hip Abductor (Machine)
3
8-10 reps
RPE 8
6
Seated Calf Raise
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
8-10 reps
RPE 8
2
Deadlift (Barbell)
4
8-10 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 8
4
Hyperextension
4
8-10 reps
RPE 8
5
Hip Abductor (Machine)
3
8-10 reps
RPE 8
6
Seated Calf Raise
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
8-10 reps
RPE 6
2
Deadlift (Barbell)
2
8-10 reps
RPE 6
3
Bulgarian Split Squat (Barbell)
2
8-10 reps
RPE 6
4
Hyperextension
2
8-10 reps
RPE 6
5
Hip Abductor (Machine)
2
8-10 reps
RPE 6
6
Seated Calf Raise
2
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 7
3
Upright Row (Barbell)
2
8-10 reps
RPE 7
4
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 7
5
Lateral Raise (Cable)
3
8-10 reps
RPE 7
6
Rear Delt Cable Fly - Single Arm
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 7
3
Upright Row (Barbell)
2
8-10 reps
RPE 7
4
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 7
5
Lateral Raise (Cable)
3
8-10 reps
RPE 7
6
Rear Delt Cable Fly - Single Arm
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
3
Upright Row (Barbell)
3
8-10 reps
RPE 7
4
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 7
5
Lateral Raise (Cable)
4
8-10 reps
RPE 7
6
Rear Delt Cable Fly - Single Arm
4
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
3
Upright Row (Barbell)
3
8-10 reps
RPE 7
4
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 7
5
Lateral Raise (Cable)
4
8-10 reps
RPE 7
6
Rear Delt Cable Fly - Single Arm
4
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Upright Row (Barbell)
3
8-10 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
4
8-10 reps
RPE 8
6
Rear Delt Cable Fly - Single Arm
4
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Upright Row (Barbell)
3
8-10 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
4
8-10 reps
RPE 8
6
Rear Delt Cable Fly - Single Arm
4
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 6
3
Upright Row (Barbell)
2
8-10 reps
RPE 6
4
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 6
5
Lateral Raise (Cable)
2
8-10 reps
RPE 6
6
Rear Delt Cable Fly - Single Arm
2
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 7
2
Glute Bridge (Barbell)
3
8-10 reps
RPE 7
3
Single Leg Press
2
8-10 reps
RPE 7
4
Leg Curl
2
8-10 reps
RPE 7
5
Glute Kickback (Cable)
2
8-10 reps
RPE 7
6
Hip Abductor (Machine)
2
8-10 reps
RPE 7
7
Seated Calf Raise
2
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 7
2
Glute Bridge (Barbell)
3
8-10 reps
RPE 7
3
Single Leg Press
2
8-10 reps
RPE 7
4
Leg Curl
2
8-10 reps
RPE 7
5
Glute Kickback (Cable)
2
8-10 reps
RPE 7
6
Hip Abductor (Machine)
2
8-10 reps
RPE 7
7
Seated Calf Raise
2
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
RPE 7
2
Glute Bridge (Barbell)
3
8-10 reps
RPE 7
3
Single Leg Press
3
8-10 reps
RPE 7
4
Leg Curl
3
8-10 reps
RPE 7
5
Glute Kickback (Cable)
2
8-10 reps
RPE 7
6
Hip Abductor (Machine)
2
8-10 reps
RPE 7
7
Seated Calf Raise
2
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
RPE 7
2
Glute Bridge (Barbell)
3
8-10 reps
RPE 7
3
Single Leg Press
3
8-10 reps
RPE 7
4
Leg Curl
3
8-10 reps
RPE 7
5
Glute Kickback (Cable)
2
8-10 reps
RPE 7
6
Hip Abductor (Machine)
2
8-10 reps
RPE 7
7
Seated Calf Raise
2
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
RPE 8
2
Glute Bridge (Barbell)
4
8-10 reps
RPE 8
3
Single Leg Press
3
8-10 reps
RPE 8
4
Leg Curl
4
8-10 reps
RPE 8
5
Glute Kickback (Cable)
3
8-10 reps
RPE 8
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8
7
Seated Calf Raise
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
RPE 8
2
Glute Bridge (Barbell)
4
8-10 reps
RPE 8
3
Single Leg Press
3
8-10 reps
RPE 8
4
Leg Curl
4
8-10 reps
RPE 8
5
Glute Kickback (Cable)
3
8-10 reps
RPE 8
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8
7
Seated Calf Raise
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-10 reps
RPE 6
2
Glute Bridge (Barbell)
2
8-10 reps
RPE 6
3
Single Leg Press
2
8-10 reps
RPE 6
4
Leg Curl
2
8-10 reps
RPE 6
5
Glute Kickback (Cable)
2
8-10 reps
RPE 6
6
Hip Abductor (Machine)
2
8-10 reps
RPE 6
7
Seated Calf Raise
2
8-10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 7
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
3
Barbell Row
2
8-10 reps
RPE 7
4
Seated Dumbbell Curl
3
8-10 reps
RPE 7
5
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
RPE 7
6
Dip (Bodyweight)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 7
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
3
Barbell Row
2
8-10 reps
RPE 7
4
Seated Dumbbell Curl
3
8-10 reps
RPE 7
5
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
RPE 7
6
Dip (Bodyweight)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 7
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
3
Barbell Row
3
8-10 reps
RPE 7
4
Seated Dumbbell Curl
3
8-10 reps
RPE 7
5
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
6
Dip (Bodyweight)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 7
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
3
Barbell Row
3
8-10 reps
RPE 7
4
Seated Dumbbell Curl
3
8-10 reps
RPE 7
5
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
6
Dip (Bodyweight)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 7
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
3
Barbell Row
3
8-10 reps
RPE 7
4
Seated Dumbbell Curl
3
8-10 reps
RPE 7
5
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
6
Dip (Bodyweight)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 7
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
3
Barbell Row
3
8-10 reps
RPE 7
4
Seated Dumbbell Curl
3
8-10 reps
RPE 7
5
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
6
Dip (Bodyweight)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 6
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 6
3
Barbell Row
2
8-10 reps
RPE 6
4
Seated Dumbbell Curl
2
8-10 reps
RPE 6
5
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
RPE 6
6
Dip (Bodyweight)
2
8-12 reps
RPE 6
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 6
Week 1
1 / 7 Weeks
Day 1
1
Pendulum Squat
3 Sets
8-10 Reps
@7
2
Deadlift (Barbell)
3 Sets
8-10 Reps
@7
3
Bulgarian Split Squat (Barbell)
2 Sets
8-10 Reps
@7
4
Hyperextension
2 Sets
8-10 Reps
@7
5
Hip Abductor (Machine)
2 Sets
8-10 Reps
@7
6
Seated Calf Raise
3 Sets
8-10 Reps
@7
Day 2
1
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@7
2
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@7
3
Upright Row (Barbell)
2 Sets
8-10 Reps
@7
4
Single Arm Row (Dumbbell)
2 Sets
8-10 Reps
@7
5
Lateral Raise (Cable)
3 Sets
8-10 Reps
@7
6
Rear Delt Cable Fly - Single Arm
3 Sets
8-10 Reps
@7
Day 3
1
Hack Squat
3 Sets
8-10 Reps
@7
2
Glute Bridge (Barbell)
3 Sets
8-10 Reps
@7
3
Single Leg Press
2 Sets
8-10 Reps
@7
4
Leg Curl
2 Sets
8-10 Reps
@7
5
Glute Kickback (Cable)
2 Sets
8-10 Reps
@7
6
Hip Abductor (Machine)
2 Sets
8-10 Reps
@7
7
Seated Calf Raise
2 Sets
8-10 Reps
@7
Day 4
1
Lat Pulldown
3 Sets
8-10 Reps
@7
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@7
3
Barbell Row
2 Sets
8-10 Reps
@7
4
Seated Dumbbell Curl
3 Sets
8-10 Reps
@7
5
Reverse Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
@7
6
Dip (Bodyweight)
3 Sets
8-12 Reps
@7
7
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@7