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!

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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