Program Description
Hypertrophy
Program Overview
- LevelNovice
- GoalMuscle & Sculpting, Athletics
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedJun 21, 2025 09:45
- Last EditedAug 05, 2025 02:50
Summary
Transform your fitness journey with Ryan C's 4x/Week Total Body program, designed to sculpt your chest and shoulders while enhancing overall strength. Over six weeks, you'll engage in a balanced routine featuring exercises like the Incline Bench Press and Pec Deck, ensuring you hit all major muscle groups effectively. With four training days each week, this program is perfect for those looking to build muscle and improve their physique in a structured, motivating environment. Get ready to push your limits and achieve your fitness goals!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
7-10 reps
-
2
Pec Deck (Machine)
2
10-15 reps
-
3
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
4
Pull-Up (Assisted)
2
8-10 reps
-
5
Chest Supported Row (Machine)
2
10-15 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
7
Lateral Raise (Cable)
2
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
4
Pull-Up (Assisted)
2
8-10 reps
-
5
Chest Supported Row (Machine)
2
10-15 reps
-
6
Incline Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Cable)
2
12-16 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
4
Pull-Up (Assisted)
3
8-10 reps
-
5
Chest Supported Row (Machine)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Cable)
3
12-16 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
4
Pull-Up (Assisted)
3
8-10 reps
-
5
Chest Supported Row (Machine)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Cable)
4
12-16 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
4
Pull-Up (Assisted)
3
8-10 reps
-
5
Chest Supported Row (Machine)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Cable)
4
12-16 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
7 reps
-
2
Pec Deck (Machine)
2
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
4
Pull-Up (Assisted)
2
7 reps
-
5
Chest Supported Row (Machine)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Lateral Raise (Cable)
2
10 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8-15 reps
-
2
Leg Press
2
6-8 reps
-
3
Leg Extension
2
10-15 reps
-
4
Stiff Leg Deadlift
2
8-12 reps
-
5
Reverse Lunge-Foot Evelated
2
10-15 reps
-
6
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8-15 reps
-
2
Leg Press
2
6-8 reps
-
3
Leg Extension
3
10-15 reps
-
4
Stiff Leg Deadlift
3
8-12 reps
-
5
Reverse Lunge-Foot Evelated
2
10-15 reps
-
6
Abs Crunch (Machine)
2
10-15 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8-15 reps
-
2
Leg Press
3
6-8 reps
-
3
Leg Extension
3
10-15 reps
-
4
Stiff Leg Deadlift
3
8-12 reps
-
5
Reverse Lunge-Foot Evelated
2
10-15 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
4
8-15 reps
-
2
Leg Press
3
6-8 reps
-
3
Leg Extension
3
10-15 reps
-
4
Stiff Leg Deadlift
3
8-12 reps
-
5
Reverse Lunge-Foot Evelated
2
10-15 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
4
8-15 reps
-
2
Leg Press
3
6-8 reps
-
3
Leg Extension
3
10-15 reps
-
4
Stiff Leg Deadlift
3
8-12 reps
-
5
Reverse Lunge-Foot Evelated
2
10-15 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
7 reps
-
2
Leg Press
2
5 reps
-
3
Leg Extension
2
8 reps
-
4
Stiff Leg Deadlift
2
7 reps
-
5
Reverse Lunge-Foot Evelated
2
8 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
-
2
Dip (Assisted)
2
10-15 reps
-
3
Rear Delt Fly (Machine)
2
15-20 reps
-
4
Lat Pulldown
2
10-15 reps
-
5
Preacher Curl (EZ Bar)
2
10-14 reps
-
6
Overhead Tricep Extension (Cable)
2
10-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Dip (Assisted)
2
10-15 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
10-14 reps
-
6
Overhead Tricep Extension (Cable)
2
10-14 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Dip (Assisted)
3
10-15 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
10-14 reps
-
6
Overhead Tricep Extension (Cable)
3
10-14 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Dip (Assisted)
3
10-15 reps
-
3
Rear Delt Fly (Machine)
4
10-15 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
10-14 reps
-
6
Overhead Tricep Extension (Cable)
3
10-14 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Dip (Assisted)
3
10-15 reps
-
3
Rear Delt Fly (Machine)
4
10-15 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
10-14 reps
-
6
Overhead Tricep Extension (Cable)
3
10-14 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 5
2
Dip (Assisted)
2
5 reps
RPE 5
3
Rear Delt Fly (Machine)
2
6 reps
RPE 5
4
Lat Pulldown
2
5 reps
-
5
Preacher Curl (EZ Bar)
1
5 reps
-
6
Overhead Tricep Extension (Cable)
2
5 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
12-18 reps
-
2
Hack Squat
2
8-12 reps
-
3
Hip Thrust (Barbell)
2
10-15 reps
-
4
Stiff Leg Deadlift (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Calf Raise (Machine)
3
8-15 reps
-
7
Leg Raise (Captain's Chair)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
12-18 reps
-
2
Hack Squat
2
8-12 reps
-
3
Hip Thrust (Barbell)
2
10-15 reps
-
4
Stiff Leg Deadlift (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Machine)
3
8-15 reps
-
6
Leg Raise (Captain's Chair)
2
10-15 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12-18 reps
-
2
Hack Squat
3
8-12 reps
-
3
Hip Thrust (Barbell)
2
10-15 reps
-
4
Stiff Leg Deadlift (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Calf Raise (Machine)
3
8-15 reps
-
7
Leg Raise (Captain's Chair)
3
10-15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12-18 reps
-
2
Hack Squat
3
8-12 reps
-
3
Hip Thrust (Barbell)
2
10-15 reps
-
4
Stiff Leg Deadlift (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Leg Raise (Captain's Chair)
3
10-15 reps
-
7
Calf Raise (Machine)
4
8-15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12-18 reps
-
2
Hack Squat
3
8-12 reps
-
3
Hip Thrust (Barbell)
2
10-15 reps
-
4
Stiff Leg Deadlift (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Machine)
4
8-15 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Leg Raise (Captain's Chair)
3
10-15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6 reps
-
2
Hack Squat
2
6 reps
-
3
Split Squat (Smith Machine)
1
6 reps
-
4
Stiff Leg Deadlift (Dumbbell)
1
7-12 reps
-
5
Calf Raise (Machine)
2
8 reps
-
6
Lateral Raise (Dumbbell)
2
7 reps
-
Download App to Unlock
Week 1
1 / 6 Weeks
Day 2
1
Calf Raise (Machine)3 Sets
8-15 Reps
-
2
Leg Press2 Sets
6-8 Reps
-
3
Leg Extension2 Sets
10-15 Reps
-
4
Stiff Leg Deadlift2 Sets
8-12 Reps
-
5
Reverse Lunge-Foot Evelated2 Sets
10-15 Reps
-
6
Abs Crunch (Machine)2 Sets
10-15 Reps
-
Day 1
1
Incline Bench Press (Dumbbell)2 Sets
7-10 Reps
-
2
Pec Deck (Machine)2 Sets
10-15 Reps
-
3
V-Handle Tricep Pushdown (Cable)2 Sets
10-15 Reps
-
4
Pull-Up (Assisted)2 Sets
8-10 Reps
-
5
Chest Supported Row (Machine)2 Sets
10-15 Reps
-
6
Incline Curl (Dumbbell)2 Sets
10-15 Reps
-
7
Lateral Raise (Cable)2 Sets
12-16 Reps
-
Day 3
1
Bench Press (Barbell)2 Sets
6-10 Reps
-
2
Dip (Assisted)2 Sets
10-15 Reps
-
3
Rear Delt Fly (Machine)2 Sets
15-20 Reps
-
4
Lat Pulldown2 Sets
10-15 Reps
-
5
Preacher Curl (EZ Bar)2 Sets
10-14 Reps
-
6
Overhead Tricep Extension (Cable)2 Sets
10-14 Reps
-
Day 4
1
Seated Hamstring Curl1 Set
12-18 Reps
-
2
Hack Squat2 Sets
8-12 Reps
-
3
Hip Thrust (Barbell)2 Sets
10-15 Reps
-
4
Stiff Leg Deadlift (Dumbbell)2 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)2 Sets
10-15 Reps
-
6
Calf Raise (Machine)3 Sets
8-15 Reps
-
7
Leg Raise (Captain's Chair)2 Sets
10-15 Reps
-