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Iron Athlete 4×4

by Simon Levy
1 athletes joined

Program Description

Unleash your inner strength with the Iron Athlete 4×4 program, a dynamic two-week journey designed for beginners looking to build muscle and enhance athletic performance. This program consists of eight workouts, each lasting approximately 70 minutes, focusing on foundational movements like squats, bench presses, and deadlifts. With a blend of bodybuilding, athletics, and powerbuilding principles, you'll develop a solid strength base while mastering essential techniques. Equip your garage gym and get ready to transform your physique and boost your confidence!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    2 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 27, 2025 01:11
  • Last Edited
    Sep 27, 2025 01:37
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.2%
Chest
11%
Quadriceps
10.8%
Glutes
10.1%
Lats
9.8%
Abs
9.1%
Hamstrings
7.4%
Triceps
7.1%
Front Delts
6.4%
Adductors
2.7%
Lower Back
2.7%
Biceps
2.5%
Rear Delts
2.5%
Middle Delts
2.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Abs Crunch (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Barbell Row
4
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Barbell Row
4
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Landmine Press
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Landmine Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Landmine Press
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Landmine Twist
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6 reps
-
2
Dumbbell Row
3
10 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6 reps
-
2
Dumbbell Row
3
10 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
3
15 reps
-
Week 1
1 / 2 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Bench Press (Barbell)
4 Sets
8 Reps
-
3
Pull-Up (Weighted)
3 Sets
10 Reps
-
4
Abs Crunch (Bodyweight)
3 Sets
-
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
-
2
Barbell Row
4 Sets
10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Face Pull
3 Sets
15 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Landmine Press
3 Sets
10 Reps
-
3
Chin-Up (Weighted)
3 Sets
10 Reps
-
4
Landmine Twist
3 Sets
15 Reps
-
Day 4
1
Clean Deadlift
4 Sets
6 Reps
-
2
Dumbbell Row
3 Sets
10 Reps
-
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
Lying Tricep Extension (Barbell)
3 Sets
15 Reps
-