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4 week strength

by Casey S.
1 athletes joined

Program Description

**4 Week Strength** is a comprehensive program designed to build your strength and muscle over four weeks, with a commitment of 20 workouts. Each session targets major muscle groups through a mix of compound and isolation exercises, ensuring balanced development. You’ll engage in high-intensity lifts such as squats, deadlifts, and bench presses, alongside accessory movements to enhance your overall performance. This structured approach not only challenges your limits but also promotes progressive overload for optimal strength gains. Get ready to push your boundaries and achieve your fitness goals!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 08, 2026 12:05
  • Last Edited
    Feb 08, 2026 12:43
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.6%
Front Delts
14.4%
Hamstrings
11.1%
Chest
10.3%
Quadriceps
9.4%
Glutes
8.2%
Upper Back
6.2%
Lats
6.2%
Middle Delts
5.3%
Abs
4.9%
Biceps
3.1%
Adductors
2.1%
Lower Back
2.1%
Rear Delts
1.2%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Larsen Press (Barbell)
4
8 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 7
4
Single Arm Row (Dumbbell)
4
10 reps
RPE 7
5
Tricep Extension (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
80%
2
Larsen Press (Barbell)
4
8 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 7
4
Single Arm Row (Dumbbell)
4
10 reps
RPE 7
5
Tricep Extension (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
85%
2
Larsen Press (Barbell)
4
6 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
5
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
82%
2
Larsen Press (Barbell)
4
6 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
5
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
75%
2
Incline Bench Press (Barbell)
4
10 reps
RPE 7
3
Lat Pulldown
4
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
5
Dip (Weighted)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4 reps
80%
2
Incline Bench Press (Barbell)
4
10 reps
RPE 7
3
Lat Pulldown
4
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
5
Dip (Weighted)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
3 reps
85%
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Dip (Weighted)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
80%
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Dip (Weighted)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Seated Military Press (Barbell)
3
10 reps
RPE 7
3
Leg Curl
4
15 reps
RPE 7
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
5
Tricep Extension (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
80%
2
Seated Military Press (Barbell)
3
10 reps
RPE 7
3
Leg Curl
4
15 reps
RPE 7
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
5
Tricep Extension (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
3 reps
85%
2
Seated Military Press (Barbell)
3
8 reps
RPE 8
3
Leg Curl
4
12 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
5
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
82%
2
Seated Military Press (Barbell)
3
8 reps
RPE 8
3
Leg Curl
4
12 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
5
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Squat (Paused)
3
5 reps
70%
3
Incline Bench Press (Barbell)
3
10 reps
RPE 7
4
Lat Pulldown
4
12 reps
RPE 7
5
Dip (Weighted)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Squat (Paused)
3
5 reps
70%
3
Incline Bench Press (Barbell)
3
10 reps
RPE 7
4
Lat Pulldown
4
12 reps
RPE 7
5
Dip (Weighted)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
85%
2
Squat (Paused)
3
5 reps
70%
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
5
Dip (Weighted)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
85%
2
Squat (Paused)
3
5 reps
70%
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
5
Dip (Weighted)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
8 reps
RPE 7
2
Spoto Press
4
8 reps
RPE 7
3
Deadlift (Barbell)
6
2 reps
65%
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
5
Leg Curl
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
8 reps
RPE 7
2
Spoto Press
4
8 reps
RPE 7
3
Deadlift (Barbell)
6
2 reps
65%
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
5
Leg Curl
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
8 reps
RPE 8
2
Spoto Press
4
6 reps
RPE 8
3
Deadlift (Barbell)
6
2 reps
65%
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
6 reps
RPE 8
2
Spoto Press
4
6 reps
RPE 8
3
Deadlift (Barbell)
6
2 reps
65%
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
75%
2
Larsen Press (Barbell)
4 Sets
8 Reps
@7
3
Leg Extension
3 Sets
15 Reps
@7
4
Single Arm Row (Dumbbell)
4 Sets
10 Reps
@7
5
Tricep Extension (Cable)
3 Sets
15 Reps
@7
Day 2
1
Overhead Press (Barbell)
4 Sets
5 Reps
75%
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
@7
3
Lat Pulldown
4 Sets
12 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@7
5
Dip (Weighted)
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
75%
2
Seated Military Press (Barbell)
3 Sets
10 Reps
@7
3
Leg Curl
4 Sets
15 Reps
@7
4
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@8
5
Tricep Extension (Cable)
3 Sets
15 Reps
@7
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
75%
2
Squat (Paused)
3 Sets
5 Reps
70%
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@7
4
Lat Pulldown
4 Sets
12 Reps
@7
5
Dip (Weighted)
3 Sets
12 Reps
@8
Day 5
1
Tempo Squat (Barbell)
3 Sets
8 Reps
@7
2
Spoto Press
4 Sets
8 Reps
@7
3
Deadlift (Barbell)
6 Sets
2 Reps
65%
4
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@7
5
Leg Curl
3 Sets
15 Reps
@7