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CHEST & BACK & ARMS & LEGS

by Hamad A.
4 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
    Aug 19, 2025 01:08

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!
Muscle Engagement
Front
Back
MuscleSet
Biceps
13.3%
Triceps
12.6%
Chest
12.3%
Upper Back
9.6%
Lats
8.6%
Front Delts
8%
Quadriceps
7.8%
Hamstrings
6.6%
Middle Delts
6.3%
Abs
3.5%
Glutes
3.3%
Calves
2.5%
Forearms
2%
Lower Back
1.3%
Rear Delts
1%
Adductors
0.7%
Abductors
0.5%
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BlogBannerPC
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
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