Personal program

by Jakob F.

3 athletes joined

Program Description

A program i made and use feel free to try it if you want too

Program Overview

Level
Beginner, Novice, Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting, Bodyweight Fitness, Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Feb 12, 2024 02:10
Last Edited
Jun 18, 2025 10:39

Summary

Transform your strength training with this personalized 4-week program designed for serious lifters. Committing just three days a week, you'll tackle a variety of compound and isolation exercises, focusing on building muscle and enhancing overall strength. Each session incorporates essential movements like the Weighted Dip and Front Squat, ensuring a balanced approach to upper and lower body development. With a mix of dumbbell and barbell work, this program is perfect for those looking to push their limits and achieve tangible results. Get ready to elevate your fitness game!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

15.4%

Triceps

11.9%

Hamstrings

8.8%

Chest

8.5%

Lats

8.1%

Glutes

Upper Back

7.4%

Front Delts

6.8%

Calves

5.6%

Biceps

4.9%

Lower Back

4.4%

Middle Delts

Adductors

3.5%

Abs

1.5%

Forearms

Rear Delts

0.4%

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4.8 Stars with 10, 000+ Ratings

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

Chin-Up (Weighted)

6-10 reps

Barbell Row

8-10 reps

Concentration Curl

8-10 reps

Reverse Bicep Curl (Dumbbell)

8-10 reps

Day 1

Overhead Press (Barbell)

3-5 reps

Legs Up Bench Press (Barbell)

6-8 reps

Incline Bench Press (Dumbbell)

6-10 reps

Skull Crusher

8-10 reps

Chin-Up (Weighted)

6-10 reps

Day 1

Dip (Weighted)

6-8 reps

Chin-Up (Weighted)

6-8 reps

Incline Bench Press (Dumbbell)

6-10 reps

Dumbbell Row

6-10 reps

Day 1

Chin-Up (Weighted)

6-10 reps

Barbell Row

8-10 reps

Concentration Curl

8-10 reps

Reverse Bicep Curl (Dumbbell)

8-10 reps

Day 2

Dip (Weighted)

6-10 reps

Incline Bench Press (Barbell)

8-10 reps

Lateral Raise (Dumbbell)

8-10 reps

Skull Crusher

8-10 reps

Day 2

Squat (Low Bar)

3-5 reps

Romanian Deadlift (Barbell)

6-8 reps

Leg Extension

6-10 reps

Standing Calf Raise

10-15 reps

Day 2

Cossack Squat

8-10 reps

Lunge (Dumbbell)

8-10 reps

Sissy Squat

6-10 reps

Standing Calf Raise

10-15 reps

Day 2

Dip (Weighted)

6-10 reps

Incline Bench Press (Barbell)

8-10 reps

Lateral Raise (Dumbbell)

8-10 reps

Skull Crusher

8-10 reps

Day 3

Front Squat (Barbell)

6-10 reps

Cossack Squat

8-10 reps

Lunge (Dumbbell)

8-10 reps

Leg Extension

6-10 reps

Standing Calf Raise

10-15 reps

Day 3

Bench Press (Paused)

3-5 reps

Seated Overhead Press (Barbell)

6-8 reps

Incline Bench Press (Dumbbell)

6-10 reps

Skull Crusher

8-10 reps

Chin-Up (Weighted)

6-10 reps

Day 3

Dip (Weighted)

6-8 reps

Chin-Up (Weighted)

6-8 reps

Skull Crusher

8-10 reps

Bicep Curl (Dumbbell)

8-10 reps

Day 3

Front Squat (Barbell)

6-10 reps

Cossack Squat

8-10 reps

Lunge (Dumbbell)

8-10 reps

Leg Extension

6-10 reps

Standing Calf Raise

10-15 reps

Day 4

Deadlift (Deficit)

3-5 reps

Front Squat (Barbell)

6-8 reps

Leg Extension

6-10 reps

Back Extension

8-10 reps

Standing Calf Raise

Day 4

Squat (Low Bar)

6-8 reps

Back Extension

8-10 reps

Leg Extension

8-10 reps

Standing Calf Raise

10-15 reps

Day 2

Dip (Weighted)

3 Sets

6-10 Reps

Incline Bench Press (Barbell)

3 Sets

8-10 Reps

Lateral Raise (Dumbbell)

3 Sets

8-10 Reps

Skull Crusher

3 Sets

8-10 Reps

Day 3

Front Squat (Barbell)

3 Sets

6-10 Reps

Cossack Squat

2 Sets

8-10 Reps

Lunge (Dumbbell)

2 Sets

8-10 Reps

Leg Extension

3 Sets

6-10 Reps

Standing Calf Raise

4 Sets

10-15 Reps

Day 1

Chin-Up (Weighted)

3 Sets

6-10 Reps

Barbell Row

3 Sets

8-10 Reps

Concentration Curl

2 Sets

8-10 Reps

Reverse Bicep Curl (Dumbbell)

2 Sets

8-10 Reps