4 Weeks Out
Strength training program designed mainly for peaking & taper before a powerlifting meet. Experience level : Novice, Beginner, Intermediate
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Low Bar) | 1 | 3 reps | 79% |
| 3 | 5 reps | 70% | ||
| 2 | Long Pause Bench Press | 1 | 1 rep | 80% |
| 3 | Bench Press (Barbell) | 1 | 3 reps | 75% |
| 2 | 5 reps | 70% | ||
| 4 | Goblet Squat | 3 | 10 reps | — |
| 5 | Reverse Lunge (Dumbbell) | 3 | 10 reps | — |
| 6 | Romanian Deadlift (Dumbbell) | 3 | 8 reps | — |
| 7 | Tricep Rope Push Down (Cable) | 3 | 10 reps | — |
| 8 | Reverse Wrist Curl (Barbell) | 3 | 20 reps | — |
| 9 | Plank | 3 | 0.5 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Larsen Press (Barbell) | 1 | 7 reps | 70% |
| 2 | 7 reps | 65% | ||
| 2 | Deadlift (Barbell) | 1 | 3 reps | 72% |
| 3 | 5 reps | 67% | ||
| 3 | Pendlay Row | 3 | 8 reps | @8–8.5 |
| 4 | Single-Leg Leg Curl | 3 | 12 reps | @7.5 |
| 5 | Hyperextension | 3 | 10 reps | @7 |
| 6 | Hammer Curl (Dumbbell) | 3 | 10 reps | @7.5 |
| 7 | Hanging Leg Raise | 3 | 10 reps | @8 |
| 8 | Lat Pulldown (Single Arm) | 3 | 10 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 1 rep | @6–6.5 |
| 1 | 2 reps | @6–6.5 | ||
| 3 | 5 reps | — | ||
| 2 | Bench Press (Barbell) | 1 | 1 rep | @6–6.5 |
| 1 | 2 reps | @6–6.5 | ||
| 2 | 4 reps | — | ||
| 3 | Tricep Extension (Cable) | 3 | 10 reps | @8 |
| 4 | Split Squat (Dumbbell) | 3 | 10 reps | @8 |
| 5 | Goblet Squat | 3 | 10 reps | @6 |
| 6 | Hip Thrust (Barbell) | 3 | 10 reps | @7.5 |
| 7 | Plank | 3 | 0.5 min | — |
| 8 | Reverse Curl (Barbell) | 3 | 10 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 1 rep | @6.5 |
| 1 | 3 reps | @6 | ||
| 2 | 3 reps | — | ||
| 2 | Incline Bench Press (Dumbbell) | 3 | 8–10 reps | @8 |
| 3 | Dip (Weighted) | 1 | 10 reps | @8 |
| 4 | Chest Supported Row (Dumbbell) | 3 | 10 reps | @7.5 |
| 5 | Romanian Deadlift (Barbell) | 3 | 8 reps | @7.5 |
| 6 | Face Pull | 3 | 10 reps | @6 |
| 7 | Underhand Lat Pulldown | 3 | 10 reps | @8 |
| 8 | Bicep Curl (Barbell) | 3 | 10 reps | @8 |
| 9 | Hanging Leg Raise | 3 | 10 reps | @8 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 4 Weeks Out is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 180 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
4 Weeks Out is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
4 Weeks Out is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
