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CHEST & BACK & ARMS & LEGS

by Hamad A.
3 athletes joined

Program Description

Try it and you will love it

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding, Athletics, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 03, 2025 12:26
  • Last Edited
    Jun 18, 2025 09:28

Summary

Transform your physique with the CHEST & BACK & ARMS & LEGS program, a comprehensive 4-week training plan designed for serious lifters. This program targets all major muscle groups across four intense sessions each week, utilizing a mix of barbell, machine, and dumbbell exercises to maximize strength and hypertrophy. With a focus on progressive overload and varied rep ranges, you'll build muscle and enhance your overall fitness. Get ready to push your limits and achieve the results you've been striving for!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Press (Machine)
3
6-10 reps
RPE 10
3
Chest Fly (Machine)
3
AMRAP
RPE 10
4
Incline Fly Press (Dumbbell)
3
12-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
6
Cable Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Press (Machine)
3
6-10 reps
RPE 10
3
Chest Fly (Machine)
3
AMRAP
RPE 10
4
Incline Fly Press (Dumbbell)
3
12-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
6
Cable Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Press (Machine)
3
6-10 reps
RPE 10
3
Chest Fly (Machine)
3
AMRAP
RPE 10
4
Incline Fly Press (Dumbbell)
3
12-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
6
Cable Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Press (Machine)
3
6-10 reps
RPE 10
3
Chest Fly (Machine)
3
AMRAP
RPE 10
4
Incline Fly Press (Dumbbell)
3
12-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
6
Cable Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
4-6 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
4
Seated Row (Cable)
2
6-10 reps
RPE 10
5
Standing Pullover (Cable)
3
AMRAP
RPE 10
6
Kelso Shrug
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
4-6 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
4
Seated Row (Cable)
2
6-10 reps
RPE 10
5
Standing Pullover (Cable)
3
AMRAP
RPE 10
6
Kelso Shrug
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
4-6 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
4
Seated Row (Cable)
2
6-10 reps
RPE 10
5
Standing Pullover (Cable)
3
AMRAP
RPE 10
6
Kelso Shrug
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
4-6 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
4
Seated Row (Cable)
2
6-10 reps
RPE 10
5
Standing Pullover (Cable)
3
AMRAP
RPE 10
6
Kelso Shrug
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9.5
2
Overhead Tricep Extension (Cable)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
7
Hammer Curl (Cable)
3
AMRAP
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
9
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9.5
2
Overhead Tricep Extension (Cable)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
7
Hammer Curl (Cable)
3
AMRAP
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
9
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9.5
2
Overhead Tricep Extension (Cable)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
7
Hammer Curl (Cable)
3
AMRAP
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
9
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9.5
2
Overhead Tricep Extension (Cable)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
7
Hammer Curl (Cable)
3
AMRAP
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
9
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
4-6 reps
RPE 10
2
Leg Press (45 Degrees)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lying Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
3
1
6-8 reps
12-15 reps
RPE 9
RPE 10
5
Romanian Deadlift (Dumbbell)
2
6+ reps
RPE 10
6
Calf Raise (Leg Press)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
4-6 reps
RPE 10
2
Leg Press (45 Degrees)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lying Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
3
1
6-8 reps
12-15 reps
RPE 9
RPE 10
5
Romanian Deadlift (Dumbbell)
2
6+ reps
RPE 10
6
Calf Raise (Leg Press)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
4-6 reps
RPE 10
2
Leg Press (45 Degrees)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lying Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
3
1
6-8 reps
12-15 reps
RPE 9
RPE 10
5
Romanian Deadlift (Dumbbell)
2
6+ reps
RPE 10
6
Calf Raise (Leg Press)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
4-6 reps
RPE 10
2
Leg Press (45 Degrees)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lying Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
3
1
6-8 reps
12-15 reps
RPE 9
RPE 10
5
Romanian Deadlift (Dumbbell)
2
6+ reps
RPE 10
6
Calf Raise (Leg Press)
3
AMRAP
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Chest Press (Machine)
3 Sets
6-10 Reps
@10
3
Chest Fly (Machine)
3 Sets
AMRAP
@10
4
Incline Fly Press (Dumbbell)
3 Sets
12-15 Reps
@10
5
Lateral Raise (Dumbbell)
4 Sets
AMRAP
@10
6
Cable Crunch
3 Sets
AMRAP
-
Day 2
1
T-Bar Row
3 Sets
4-6 Reps
@10
2
Lat Pulldown (Close Grip)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
6-10 Reps
@10
4
Seated Row (Cable)
2 Sets
6-10 Reps
@10
5
Standing Pullover (Cable)
3 Sets
AMRAP
@10
6
Kelso Shrug
2 Sets
AMRAP
@10
Day 3
1
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@9.5
2
Overhead Tricep Extension (Cable)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
3
Single Arm Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
4
V-Handle Tricep Pushdown (Cable)
2 Sets
AMRAP
@10
5
Preacher Curl (EZ Bar)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
6
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
7
Hammer Curl (Cable)
3 Sets
AMRAP
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
AMRAP
@10
9
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
Day 4
1
Squat (Smith Machine)
2 Sets
4-6 Reps
@10
2
Leg Press (45 Degrees)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Lying Leg Curl
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Leg Extension
3 Sets
1 Set
6-8 Reps
12-15 Reps
@9
@10
5
Romanian Deadlift (Dumbbell)
2 Sets
6+ Reps
@10
6
Calf Raise (Leg Press)
3 Sets
AMRAP
@10