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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
    Mar 27, 2025 02:05

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Chest
17.9%
Upper Back
17.2%
Lats
15.7%
Quadriceps
10.7%
Triceps
10%
Front Delts
7.9%
Hamstrings
7.2%
Biceps
7%
Glutes
2.9%
Lower Back
2.1%
Abs
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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