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Ryan C's 4x/Week Total Body-Chest/Shoulders Emp

by Ryan C.
3 athletes joined

Program Description

Hypertrophy

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 21, 2025 09:45
  • Last Edited
    Aug 11, 2025 03:11

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!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
9.6%
Triceps
9.4%
Glutes
9.2%
Chest
8.3%
Front Delts
7.4%
Upper Back
7.2%
Middle Delts
7%
Biceps
6.6%
Lats
6.2%
Quadriceps
6.1%
Abs
5.1%
Calves
4.4%
Rear Delts
3.8%
Lower Back
3.8%
Abductors
2.7%
Adductors
2.3%
Forearms
0.9%
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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
Star
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
-
8
Hip Adductor (Machine)
2
15-20 reps
-
9
Hip Abductor (Machine)
2
15-20 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
-
8
Hip Adductor (Machine)
3
15-20 reps
-
9
Hip Abductor (Machine)
3
15-20 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)
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
-
8
Hip Adductor (Machine)
3
15-20 reps
-
9
Hip Abductor (Machine)
3
15-20 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)
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
-
8
Hip Adductor (Machine)
3
15-20 reps
-
9
Hip Abductor (Machine)
3
15-20 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)
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
-
8
Hip Adductor (Machine)
3
15-20 reps
-
9
Hip Abductor (Machine)
3
15-20 reps
-
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
-
8
Hip Adductor (Machine)
2
15 reps
-
9
Hip Abductor (Machine)
2
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
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
-
7
Hamstring Curl
1
12-18 reps
-
8
Hip Thrust (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
-
7
Hamstring Curl
2
12-18 reps
-
8
Hip Thrust (Machine)
2
10-15 reps
-
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
-
7
Hamstring Curl
3
12-18 reps
-
8
Hip Thrust (Machine)
2
10-15 reps
-
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
-
7
Hamstring Curl
3
12-18 reps
-
8
Hip Thrust (Machine)
2
10-15 reps
-
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
-
7
Hamstring Curl
3
12-18 reps
-
8
Hip Thrust (Machine)
2
10-15 reps
-
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
-
6
Hamstring Curl
1
6 reps
-
7
Hip Thrust (Machine)
1
10 reps
-
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
15-20 reps
-
5
Preacher Curl (EZ Bar)
2
10-14 reps
-
6
Overhead Tricep Extension (Cable)
2
10-14 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 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
15-20 reps
-
5
Preacher Curl (EZ Bar)
3
10-14 reps
-
6
Overhead Tricep Extension (Cable)
2
10-14 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
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
15-20 reps
-
5
Preacher Curl (EZ Bar)
3
10-14 reps
-
6
Overhead Tricep Extension (Cable)
3
10-14 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
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
15-20 reps
-
5
Preacher Curl (EZ Bar)
3
10-14 reps
-
6
Overhead Tricep Extension (Cable)
3
10-14 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
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
15-20 reps
-
5
Preacher Curl (EZ Bar)
3
10-14 reps
-
6
Overhead Tricep Extension (Cable)
3
10-14 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
-
2
Dip (Assisted)
2
5 reps
-
3
Rear Delt Fly (Machine)
2
6 reps
-
4
Lat Pulldown
2
10 reps
-
5
Preacher Curl (EZ Bar)
1
5 reps
-
6
Overhead Tricep Extension (Cable)
2
5 reps
-
7
Lateral Raise (Dumbbell)
2
7 reps
-
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
-
8
Lateral Raise (Dumbbell)
2
10-15 reps
-
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
-
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
-
Week 1
1 / 6 Weeks
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
-
8
Hip Adductor (Machine)
2 Sets
15-20 Reps
-
9
Hip Abductor (Machine)
2 Sets
15-20 Reps
-
Day 2
1
Calf Raise (Machine)
3 Sets
8-15 Reps
-
2
Leg Press
2 Sets
6-8 Reps
-
3
Leg Extension
2 Sets
10-15 Reps
-
4
Stiff Leg Deadlift
2 Sets
8-12 Reps
-
5
Reverse Lunge-Foot Evelated
2 Sets
10-15 Reps
-
6
Abs Crunch (Machine)
2 Sets
10-15 Reps
-
7
Hamstring Curl
1 Set
12-18 Reps
-
8
Hip Thrust (Machine)
2 Sets
10-15 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 Pulldown
2 Sets
15-20 Reps
-
5
Preacher Curl (EZ Bar)
2 Sets
10-14 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
10-14 Reps
-
7
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
Day 4
1
Seated Hamstring Curl
1 Set
12-18 Reps
-
2
Hack Squat
2 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
-