PERSONAL PROGRAM

by Vignesh V.

Program Description

Make sure to break up these sessions across the week, allowing sufficient rest and recovery! You will only grow from what you can recover from. For example, i’d personally hit day 1 and 2 across Monday and Tuesday, rest Wednesday, then complete day 3, 4 and 5 across Thursday, Friday and Saturday. Then rest on Sunday of course. When training effectively you need to allow time for your body to rest and recover, otherwise you’ll struggle to see the results you’re looking for despite “doing the work”.

Program Overview

Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
10 minutes
Created
Nov 05, 2024 08:50
Last Edited
Jun 18, 2025 12:54

Summary

Transform your fitness journey with this comprehensive 4-week program designed for all-around strength and conditioning. Committing to 7 days a week, you'll engage in targeted workouts that focus on upper and lower body muscle groups, ensuring balanced development. Each session combines a mix of free weights and machines, allowing you to build muscle effectively while improving your overall fitness. Get ready to push your limits and achieve your goals with a structured plan that keeps you motivated and on track!

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Flat Dumbbell Chest Press

12 reps

RPE 7.5

Chest Supported Row (Machine)

10 reps

Shoulder Press (Machine)

10 reps

Lateral Raise (Dumbbell)

12 reps

Bicep Curl (Dumbbell)

12 reps

Overhead Tricep Extension (Cable)

12 reps

Tricep Extension (Cable)

1212 reps

12 reps

Hammer Curl (Cable)

12 reps

Day 1

Flat Dumbbell Chest Press

12 reps

RPE 7.5

Chest Supported Row (Machine)

10 reps

Shoulder Press (Machine)

10 reps

Lateral Raise (Dumbbell)

12 reps

Bicep Curl (Dumbbell)

12 reps

Overhead Tricep Extension (Cable)

12 reps

Tricep Extension (Cable)

1212 reps

12 reps

Hammer Curl (Cable)

12 reps

Day 1

Flat Dumbbell Chest Press

12 reps

RPE 7.5

Chest Supported Row (Machine)

10 reps

Shoulder Press (Machine)

10 reps

Lateral Raise (Dumbbell)

12 reps

Bicep Curl (Dumbbell)

12 reps

Overhead Tricep Extension (Cable)

12 reps

Tricep Extension (Cable)

1212 reps

12 reps

Hammer Curl (Cable)

12 reps

Day 1

Flat Dumbbell Chest Press

12 reps

RPE 7.5

Chest Supported Row (Machine)

10 reps

Shoulder Press (Machine)

10 reps

Lateral Raise (Dumbbell)

12 reps

Bicep Curl (Dumbbell)

12 reps

Overhead Tricep Extension (Cable)

12 reps

Tricep Extension (Cable)

1212 reps

12 reps

Hammer Curl (Cable)

12 reps

Day 2

Hip Abductor (Machine)

15 reps

Lying Leg Curl

12 reps

Hack Squat

12 reps

Leg Extension

15 reps

Seated Calf Raise

12 reps

Day 2

Hip Abductor (Machine)

15 reps

Lying Leg Curl

12 reps

Hack Squat

12 reps

Leg Extension

15 reps

Seated Calf Raise

12 reps

Day 2

Hip Abductor (Machine)

15 reps

Lying Leg Curl

12 reps

Hack Squat

12 reps

Leg Extension

15 reps

Seated Calf Raise

12 reps

Day 2

Hip Abductor (Machine)

15 reps

Lying Leg Curl

12 reps

Hack Squat

12 reps

Leg Extension

15 reps

Seated Calf Raise

12 reps

Day 3

Cardio

30 mins

Day 3

Cardio

30 mins

Day 3

Cardio

30 mins

Day 3

Cardio

30 mins

Day 4

Pec Deck (Machine)

121 reps

12 reps

Pull-Up (Neutral Grip, Bodyweight)

10 reps

Incline Bench Press (Smith Machine)

12 reps

chest Supported T-bar Row

12 reps

Chest Press (Machine)

10 reps

Straight Arm Pushdowns

15 reps

Day 4

Pec Deck (Machine)

121 reps

12 reps

Pull-Up (Neutral Grip, Bodyweight)

10 reps

Incline Bench Press (Smith Machine)

12 reps

chest Supported T-bar Row

12 reps

Chest Press (Machine)

10 reps

Straight Arm Pushdowns

15 reps

Day 4

Pec Deck (Machine)

121 reps

12 reps

Pull-Up (Neutral Grip, Bodyweight)

10 reps

Incline Bench Press (Smith Machine)

12 reps

chest Supported T-bar Row

12 reps

Chest Press (Machine)

10 reps

Straight Arm Pushdowns

15 reps

Day 4

Pec Deck (Machine)

121 reps

12 reps

Pull-Up (Neutral Grip, Bodyweight)

10 reps

Incline Bench Press (Smith Machine)

12 reps

chest Supported T-bar Row

12 reps

Chest Press (Machine)

10 reps

Straight Arm Pushdowns

15 reps

Day 5

Lateral Raise (Cable)

12 reps

Seated Shoulder Press (Dumbbell)

10 reps

Rear Delt Fly (Machine)

12 reps

Front Raise

12 reps

Preacher Curl (EZ Bar)

12 reps

Tricep Extension (Cable)

12 reps

Hammer Curl

10 reps

Skull Crusher (Dumbbell)

10 reps

Day 5

Lateral Raise (Cable)

12 reps

Seated Shoulder Press (Dumbbell)

10 reps

Rear Delt Fly (Machine)

12 reps

Front Raise

12 reps

Preacher Curl (EZ Bar)

12 reps

Tricep Extension (Cable)

12 reps

Hammer Curl

10 reps

Skull Crusher (Dumbbell)

10 reps

Day 5

Lateral Raise (Cable)

12 reps

Seated Shoulder Press (Dumbbell)

10 reps

Rear Delt Fly (Machine)

12 reps

Front Raise

12 reps

Preacher Curl (EZ Bar)

12 reps

Tricep Extension (Cable)

12 reps

Hammer Curl

10 reps

Skull Crusher (Dumbbell)

10 reps

Day 5

Lateral Raise (Cable)

12 reps

Seated Shoulder Press (Dumbbell)

10 reps

Rear Delt Fly (Machine)

12 reps

Front Raise

12 reps

Preacher Curl (EZ Bar)

12 reps

Tricep Extension (Cable)

12 reps

Hammer Curl

10 reps

Skull Crusher (Dumbbell)

10 reps

Day 6

Barbell Row

12 reps

Walking Lunge (Dumbbell)

12 reps

Leg Press

12 reps

Leg Curl

15 reps

Calf Raise (Leg Press)

15 reps

Day 6

Barbell Row

12 reps

Walking Lunge (Dumbbell)

12 reps

Leg Press

12 reps

Leg Curl

15 reps

Calf Raise (Leg Press)

15 reps

Day 6

Barbell Row

12 reps

Walking Lunge (Dumbbell)

12 reps

Leg Press

12 reps

Leg Curl

15 reps

Calf Raise (Leg Press)

15 reps

Day 6

Barbell Row

12 reps

Walking Lunge (Dumbbell)

12 reps

Leg Press

12 reps

Leg Curl

15 reps

Calf Raise (Leg Press)

15 reps

Day 7

Walk

10-

Day 7

Walk

10-

Day 7

Walk

10-

Day 7

Walk

10-

Day 1

Flat Dumbbell Chest Press

3 Sets

12 Reps

@7.5

Chest Supported Row (Machine)

3 Sets

10 Reps

Shoulder Press (Machine)

2 Sets

10 Reps

Lateral Raise (Dumbbell)

3 Sets

12 Reps

Bicep Curl (Dumbbell)

3 Sets

12 Reps

Overhead Tricep Extension (Cable)

3 Sets

12 Reps

Tricep Extension (Cable)

1 Set

2 Sets

1212 Reps

12 Reps

Hammer Curl (Cable)

3 Sets

12 Reps

Day 2

Hip Abductor (Machine)

3 Sets

15 Reps

Lying Leg Curl

3 Sets

12 Reps

Hack Squat

3 Sets

12 Reps

Leg Extension

3 Sets

15 Reps

Seated Calf Raise

3 Sets

12 Reps

Day 3

Cardio

1 Set

30 mins

Day 4

Pec Deck (Machine)

1 Set

2 Sets

121 Reps

12 Reps

Pull-Up (Neutral Grip, Bodyweight)

3 Sets

10 Reps

Incline Bench Press (Smith Machine)

3 Sets

12 Reps

chest Supported T-bar Row

3 Sets

12 Reps

Chest Press (Machine)

3 Sets

10 Reps

Straight Arm Pushdowns

3 Sets

15 Reps

Day 5

Lateral Raise (Cable)

3 Sets

12 Reps

Seated Shoulder Press (Dumbbell)

3 Sets

10 Reps

Rear Delt Fly (Machine)

3 Sets

12 Reps

Front Raise

3 Sets

12 Reps

Preacher Curl (EZ Bar)

3 Sets

12 Reps

Tricep Extension (Cable)

3 Sets

12 Reps

Hammer Curl

3 Sets

10 Reps

Skull Crusher (Dumbbell)

3 Sets

10 Reps

Day 6

Barbell Row

3 Sets

12 Reps

Walking Lunge (Dumbbell)

3 Sets

12 Reps

Leg Press

3 Sets

12 Reps

Leg Curl

3 Sets

15 Reps

Calf Raise (Leg Press)

3 Sets

15 Reps

Day 7

Walk

1 Set

10-