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4 Day Strength

by Taryn C.
1 athletes joined

Program Description

Build strength 4 days a week

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 15, 2025 02:35
  • Last Edited
    Jun 18, 2025 11:11

Summary

Unlock your strength potential with this comprehensive 4-week program designed for serious lifters. Comprising four intense training days each week, you'll focus on major muscle groups with targeted exercises like squats, seated rows, and weighted step-ups. Each session incorporates supersets to maximize efficiency and boost muscle growth, ensuring you make the most of your gym time. Get ready to build strength, enhance your physique, and elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Abs
14.9%
Glutes
14.1%
Hamstrings
9.4%
Quadriceps
9.4%
Upper Back
7.5%
Triceps
7.5%
Lats
6.6%
Middle Delts
5.6%
Front Delts
5.2%
Chest
4.7%
Lower Back
2.8%
Calves
2.4%
Rear Delts
2.4%
Stretching
2.4%
Adductors
1.9%
Biceps
1.9%
Abductors
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Squat (Smith Machine)
3
10 reps
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Step-Up (Weighted)
3
8 reps
RPE 10
4A
Reverse Lunge (Dumbbell)
3
8 reps
RPE 10
4B
Calf Raise (Machine)
3
15 reps
RPE 10
5A
Decline Crunch
2
15 reps
RPE 10
5B
Hanging Leg Raise
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Step-Up (Weighted)
3
8 reps
RPE 10
4A
Reverse Lunge (Dumbbell)
3
8 reps
RPE 10
4B
Calf Raise (Machine)
3
15 reps
RPE 10
5A
Decline Crunch
2
15 reps
RPE 10
5B
Hanging Leg Raise
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Step-Up (Weighted)
3
8 reps
RPE 10
4A
Reverse Lunge (Dumbbell)
3
8 reps
RPE 10
4B
Calf Raise (Machine)
3
15 reps
RPE 10
5A
Decline Crunch
2
15 reps
RPE 10
5B
Hanging Leg Raise
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Step-Up (Weighted)
3
8 reps
RPE 10
4A
Reverse Lunge (Dumbbell)
3
8 reps
RPE 10
4B
Calf Raise (Machine)
3
15 reps
RPE 10
5A
Decline Crunch
2
15 reps
RPE 10
5B
Hanging Leg Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 10
2
Lat Pulldown (Single Arm)
3
8 reps
RPE 10
3
Straight Bar Lat Extension
3
10 reps
RPE 10
4A
Hammer Curl
3
10 reps
RPE 10
4B
Face Pull
3
10 reps
RPE 10
5
Cable Crunch
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 10
2
Lat Pulldown (Single Arm)
3
8 reps
RPE 10
3
Straight Bar Lat Extension
3
10 reps
RPE 10
4A
Hammer Curl
3
10 reps
RPE 10
4B
Face Pull
3
10 reps
RPE 10
5
Cable Crunch
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 10
2
Lat Pulldown (Single Arm)
3
8 reps
RPE 10
3
Straight Bar Lat Extension
3
10 reps
RPE 10
4A
Hammer Curl
3
10 reps
RPE 10
4B
Face Pull
3
10 reps
RPE 10
5
Cable Crunch
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 10
2
Lat Pulldown (Single Arm)
3
8 reps
RPE 10
3
Straight Bar Lat Extension
3
10 reps
RPE 10
4A
Hammer Curl
3
10 reps
RPE 10
4B
Face Pull
3
10 reps
RPE 10
5
Cable Crunch
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
3
12 reps
RPE 10
2
Hip Thrust (Barbell)
3
10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
4A
Glute Kickback (Cable)
3
8 reps
RPE 10
4B
Hamstring Curl
3
10 reps
RPE 10
5A
Dead Bug
3
12 reps
RPE 10
5B
Hanging Leg Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
3
12 reps
RPE 10
2
Hip Thrust (Barbell)
3
10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
4A
Glute Kickback (Cable)
3
8 reps
RPE 10
4B
Hamstring Curl
3
10 reps
RPE 10
5A
Dead Bug
3
12 reps
RPE 10
5B
Hanging Leg Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
3
12 reps
RPE 10
2
Hip Thrust (Barbell)
3
10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
4A
Glute Kickback (Cable)
3
8 reps
RPE 10
4B
Hamstring Curl
3
10 reps
RPE 10
5A
Dead Bug
3
12 reps
RPE 10
5B
Hanging Leg Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
3
12 reps
RPE 10
2
Hip Thrust (Barbell)
3
10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
4A
Glute Kickback (Cable)
3
8 reps
RPE 10
4B
Hamstring Curl
3
10 reps
RPE 10
5A
Dead Bug
3
12 reps
RPE 10
5B
Hanging Leg Raise
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
3A
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
5
Cable Crunch
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
3A
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
5
Cable Crunch
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
3A
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
5
Cable Crunch
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
3A
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
5
Cable Crunch
3
15 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Squat (Smith Machine)
3 Sets
10 Reps
@10
2
Leg Extension
3 Sets
10 Reps
@10
3
Step-Up (Weighted)
3 Sets
8 Reps
@10
4A
Reverse Lunge (Dumbbell)
3 Sets
8 Reps
@10
4B
Calf Raise (Machine)
3 Sets
15 Reps
@10
5A
Decline Crunch
2 Sets
15 Reps
@10
5B
Hanging Leg Raise
2 Sets
15 Reps
@10
Day 2
1
Seated Row (Cable)
3 Sets
10 Reps
@10
2
Lat Pulldown (Single Arm)
3 Sets
8 Reps
@10
3
Straight Bar Lat Extension
3 Sets
10 Reps
@10
4A
Hammer Curl
3 Sets
10 Reps
@10
4B
Face Pull
3 Sets
10 Reps
@10
5
Cable Crunch
3 Sets
15 Reps
@10
Day 3
1
Lateral Banded Walk
3 Sets
12 Reps
@10
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@10
4A
Glute Kickback (Cable)
3 Sets
8 Reps
@10
4B
Hamstring Curl
3 Sets
10 Reps
@10
5A
Dead Bug
3 Sets
12 Reps
@10
5B
Hanging Leg Raise
3 Sets
10 Reps
@10
Day 4
1
Bench Press (Smith Machine)
3 Sets
10 Reps
@10
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
3A
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
@10
3B
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
4B
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@10
5
Cable Crunch
3 Sets
15 Reps
@10