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BoostcampPNG

Daniel’s 4 day a week plan

by Daniel V.

Program Description

Gain muscle mass

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 21, 2024 06:02
  • Last Edited
    Jun 21, 2024 07:36
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Seated Row (Cable)
3
10 reps
RPE 9
3
Lat Prayer
3
10 reps
RPE 9
4
Throat Pull
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Seated Row (Cable)
3
10 reps
RPE 9
3
Lat Prayer
3
10 reps
RPE 9
4
Throat Pull
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Seated Row (Cable)
3
10 reps
RPE 9
3
Lat Prayer
3
10 reps
RPE 9
4
Throat Pull
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Seated Row (Cable)
3
10 reps
RPE 9
3
Lat Prayer
3
10 reps
RPE 9
4
Throat Pull
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Seated Row (Cable)
3
10 reps
RPE 9
3
Lat Prayer
3
10 reps
RPE 9
4
Throat Pull
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 9
2
Seated Row (Cable)
2
10 reps
RPE 9
3
Lat Prayer
2
10 reps
RPE 9
4
Throat Pull
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Chest Fly (Cable)
3
10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Chest Fly (Cable)
3
10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Chest Fly (Cable)
3
10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Chest Fly (Cable)
3
10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Chest Fly (Cable)
3
10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 9
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Cable)
2
10 reps
RPE 9
4
Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Total Gym Ole Leg Squats
6
15 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Stiff Leg Deadlift
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Total Gym Ole Leg Squats
6
15 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Stiff Leg Deadlift
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Total Gym Ole Leg Squats
6
15 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Stiff Leg Deadlift
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Total Gym Ole Leg Squats
6
15 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Stiff Leg Deadlift
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Total Gym Ole Leg Squats
6
15 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Stiff Leg Deadlift
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 9
2
Total Gym Ole Leg Squats
4
15 reps
RPE 9
3
Leg Curl
2
10 reps
RPE 9
4
Stiff Leg Deadlift
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
10 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
10 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
10 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
10 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
10 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 9
2
Chest Fly (Cable)
2
10 reps
RPE 9
3
Lat Pulldown
2
10 reps
RPE 9
4
Seated Row (Cable)
2
10 reps
RPE 9
Week 1
1 / 6 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@9
3
Chest Fly (Cable)
3 Sets
10 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
@9
Day 3
1
Leg Extension
3 Sets
10 Reps
@9
2
Total Gym Ole Leg Squats
6 Sets
15 Reps
@9
3
Leg Curl
3 Sets
10 Reps
@9
4
Stiff Leg Deadlift
3 Sets
10 Reps
@9
Day 1
1
Underhand Lat Pulldown
3 Sets
10 Reps
@9
2
Seated Row (Cable)
3 Sets
10 Reps
@9
3
Lat Prayer
3 Sets
10 Reps
@9
4
Throat Pull
3 Sets
10 Reps
@9
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
@9
2
Chest Fly (Cable)
3 Sets
10 Reps
@9
3
Lat Pulldown
3 Sets
10 Reps
@9
4
Seated Row (Cable)
3 Sets
10 Reps
@9