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Vylanfit’s 4 Day Full Body Strength Programme

by VylanFit

Program Description

Novice to intermediate friendly strength and hypertrophy programme, aimed at emphasising upper body development. Very basic progressive overload protocol. Ideally for those who have a good idea of when to increase weight, once they’ve hit a satisfactory number of reps. What you do with the 3 rest days is entirely optional.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 11, 2025 09:19
  • Last Edited
    Jun 13, 2025 05:46
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8-9
2
Trap Bar Deadlift
4
3 reps
RPE 8-9
3
Dip (Weighted)
2
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Pec Deck (Machine)
2
AMRAP
RPE 10
6
Pendlay Row
2
AMRAP
RPE 10
7
Ab Wheel
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8-9
2
Trap Bar Deadlift
4
3 reps
RPE 8-9
3
Dip (Weighted)
2
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Pec Deck (Machine)
2
AMRAP
RPE 10
6
Pendlay Row
2
AMRAP
RPE 10
7
Ab Wheel
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8-9
2
Trap Bar Deadlift
4
3 reps
RPE 8-9
3
Dip (Weighted)
2
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Pec Deck (Machine)
2
AMRAP
RPE 10
6
Pendlay Row
2
AMRAP
RPE 10
7
Ab Wheel
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8-9
2
Trap Bar Deadlift
4
3 reps
RPE 8-9
3
Dip (Weighted)
2
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Pec Deck (Machine)
2
AMRAP
RPE 10
6
Pendlay Row
2
AMRAP
RPE 10
7
Ab Wheel
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8-9
2
Trap Bar Deadlift
4
3 reps
RPE 8-9
3
Dip (Weighted)
2
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Pec Deck (Machine)
2
AMRAP
RPE 10
6
Pendlay Row
2
AMRAP
RPE 10
7
Ab Wheel
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8-9
2
Trap Bar Deadlift
4
3 reps
RPE 8-9
3
Dip (Weighted)
2
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Pec Deck (Machine)
2
AMRAP
RPE 10
6
Pendlay Row
2
AMRAP
RPE 10
7
Ab Wheel
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-9
2
Overhead Press (Barbell)
5
5 reps
RPE 8-9
3
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
Skull Crusher (Barbell)
2
AMRAP
RPE 10
6
Front Raise
2
AMRAP
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
8
Offset Lunges
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-9
2
Overhead Press (Barbell)
5
5 reps
RPE 8-9
3
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
Skull Crusher (Barbell)
2
AMRAP
RPE 10
6
Front Raise
2
AMRAP
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
8
Offset Lunges
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-9
2
Overhead Press (Barbell)
5
5 reps
RPE 8-9
3
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
Skull Crusher (Barbell)
2
AMRAP
RPE 10
6
Front Raise
2
AMRAP
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
8
Offset Lunges
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-9
2
Overhead Press (Barbell)
5
5 reps
RPE 8-9
3
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
Skull Crusher (Barbell)
2
AMRAP
RPE 10
6
Front Raise
2
AMRAP
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
8
Offset Lunges
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-9
2
Overhead Press (Barbell)
5
5 reps
RPE 8-9
3
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
Skull Crusher (Barbell)
2
AMRAP
RPE 10
6
Front Raise
2
AMRAP
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
8
Offset Lunges
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-9
2
Overhead Press (Barbell)
5
5 reps
RPE 8-9
3
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
Skull Crusher (Barbell)
2
AMRAP
RPE 10
6
Front Raise
2
AMRAP
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
8
Offset Lunges
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3 reps
RPE 8-9
2
Bench Press (Barbell)
5
5 reps
RPE 8-9
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
4
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
5
Seated Row (Machine)
2
AMRAP
RPE 10
6
Push Up
2
AMRAP
RPE 10
7
Ab Wheel
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3 reps
RPE 8-9
2
Bench Press (Barbell)
5
5 reps
RPE 8-9
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
4
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
5
Seated Row (Machine)
2
AMRAP
RPE 10
6
Push Up
2
AMRAP
RPE 10
7
Ab Wheel
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3 reps
RPE 8-9
2
Bench Press (Barbell)
5
5 reps
RPE 8-9
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
4
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
5
Seated Row (Machine)
2
AMRAP
RPE 10
6
Push Up
2
AMRAP
RPE 10
7
Ab Wheel
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3 reps
RPE 8-9
2
Bench Press (Barbell)
5
5 reps
RPE 8-9
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
4
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
5
Seated Row (Machine)
2
AMRAP
RPE 10
6
Push Up
2
AMRAP
RPE 10
7
Ab Wheel
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3 reps
RPE 8-9
2
Bench Press (Barbell)
5
5 reps
RPE 8-9
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
4
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
5
Seated Row (Machine)
2
AMRAP
RPE 10
6
Push Up
2
AMRAP
RPE 10
7
Ab Wheel
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3 reps
RPE 8-9
2
Bench Press (Barbell)
5
5 reps
RPE 8-9
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
4
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
5
Seated Row (Machine)
2
AMRAP
RPE 10
6
Push Up
2
AMRAP
RPE 10
7
Ab Wheel
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-9
2
Overhead Press (Barbell)
5
5 reps
RPE 8-9
3
Bicep Curl (Barbell)
2
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Face Pull
2
AMRAP
RPE 10
7
Wrist Roller
2
AMRAP
RPE 10
8
Offset Lunges
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-9
2
Overhead Press (Barbell)
5
5 reps
RPE 8-9
3
Bicep Curl (Barbell)
2
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Face Pull
2
AMRAP
RPE 10
7
Wrist Roller
2
AMRAP
RPE 10
8
Offset Lunges
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-9
2
Overhead Press (Barbell)
5
5 reps
RPE 8-9
3
Bicep Curl (Barbell)
2
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Face Pull
2
AMRAP
RPE 10
7
Wrist Roller
2
AMRAP
RPE 10
8
Offset Lunges
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-9
2
Overhead Press (Barbell)
5
5 reps
RPE 8-9
3
Bicep Curl (Barbell)
2
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Face Pull
2
AMRAP
RPE 10
7
Wrist Roller
2
AMRAP
RPE 10
8
Offset Lunges
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-9
2
Overhead Press (Barbell)
5
5 reps
RPE 8-9
3
Bicep Curl (Barbell)
2
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Face Pull
2
AMRAP
RPE 10
7
Wrist Roller
2
AMRAP
RPE 10
8
Offset Lunges
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-9
2
Overhead Press (Barbell)
5
5 reps
RPE 8-9
3
Bicep Curl (Barbell)
2
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Face Pull
2
AMRAP
RPE 10
7
Wrist Roller
2
AMRAP
RPE 10
8
Offset Lunges
2
AMRAP
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@8-9
2
Trap Bar Deadlift
4 Sets
3 Reps
@8-9
3
Dip (Weighted)
2 Sets
AMRAP
@10
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
5
Pec Deck (Machine)
2 Sets
AMRAP
@10
6
Pendlay Row
2 Sets
AMRAP
@10
7
Ab Wheel
2 Sets
AMRAP
@10
Day 3
1
Trap Bar Deadlift
4 Sets
3 Reps
@8-9
2
Bench Press (Barbell)
5 Sets
5 Reps
@8-9
3
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
4
Incline Bench Press (Smith Machine)
2 Sets
AMRAP
@10
5
Seated Row (Machine)
2 Sets
AMRAP
@10
6
Push Up
2 Sets
AMRAP
@10
7
Ab Wheel
2 Sets
AMRAP
@10
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
@8-9
2
Overhead Press (Barbell)
5 Sets
5 Reps
@8-9
3
Hammer Curl (Dumbbell)
2 Sets
AMRAP
@10
4
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
5
Skull Crusher (Barbell)
2 Sets
AMRAP
@10
6
Front Raise
2 Sets
AMRAP
@10
7
Reverse Bicep Curl (EZ Bar)
2 Sets
AMRAP
@10
8
Offset Lunges
2 Sets
AMRAP
@10
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
@8-9
2
Overhead Press (Barbell)
5 Sets
5 Reps
@8-9
3
Bicep Curl (Barbell)
2 Sets
AMRAP
@10
4
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
2 Sets
AMRAP
@10
6
Face Pull
2 Sets
AMRAP
@10
7
Wrist Roller
2 Sets
AMRAP
@10
8
Offset Lunges
2 Sets
AMRAP
@10