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Full Force 4D(Strength. Density. Balance. Control)

by King Aiden

Program Description

**Full Force 4D (Strength. Density. Balance. Control)** is a comprehensive 4-week program designed to elevate your strength training through a balanced approach. With 16 intense sessions, you'll engage in a variety of exercises targeting major muscle groups, including barbell squats, bench presses, and overhead presses, all while honing your balance and control. This program is perfect for those looking to build muscle density and improve overall fitness levels. Get ready to push your limits and achieve your strength goals!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 26, 2025 03:15
  • Last Edited
    Dec 26, 2025 03:55
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.8%
Triceps
11.8%
Quadriceps
10.9%
Hamstrings
10.4%
Abs
10.4%
Glutes
9.5%
Chest
8.5%
Lats
6.6%
Middle Delts
6.2%
Upper Back
5.7%
Rear Delts
2.4%
Lower Back
1.9%
Biceps
1.2%
Adductors
0.9%
Abductors
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Squat (Barbell)
1
5+ reps
80%
3
Bench Press (Barbell)
3
5 reps
80%
4
Bench Press (Barbell)
1
5+ reps
80%
5
Barbell Row
3
6 reps
75%
6
Barbell Row
1
6+ reps
75%
7
Overhead Press (Barbell)
3
5 reps
75%
8
Overhead Press (Barbell)
1
5+ reps
75%
9
Abs Crunch (Machine)
3
10 reps
75%
10
Abs Crunch (Machine)
1
10+ reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Squat (Barbell)
1
5+ reps
80%
3
Bench Press (Barbell)
3
5 reps
80%
4
Bench Press (Barbell)
1
5+ reps
80%
5
Barbell Row
3
6 reps
75%
6
Barbell Row
1
6+ reps
75%
7
Overhead Press (Barbell)
3
5 reps
75%
8
Overhead Press (Barbell)
1
5+ reps
75%
9
Abs Crunch (Machine)
3
10 reps
75%
10
Abs Crunch (Machine)
1
10+ reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Squat (Barbell)
1
5+ reps
80%
3
Bench Press (Barbell)
3
5 reps
80%
4
Bench Press (Barbell)
1
5+ reps
80%
5
Barbell Row
3
6 reps
75%
6
Barbell Row
1
6+ reps
75%
7
Overhead Press (Barbell)
3
5 reps
75%
8
Overhead Press (Barbell)
1
5+ reps
75%
9
Abs Crunch (Machine)
3
10 reps
75%
10
Abs Crunch (Machine)
1
10+ reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Squat (Barbell)
1
5+ reps
80%
3
Bench Press (Barbell)
3
5 reps
80%
4
Bench Press (Barbell)
1
5+ reps
80%
5
Barbell Row
3
6 reps
75%
6
Barbell Row
1
6+ reps
75%
7
Overhead Press (Barbell)
3
5 reps
75%
8
Overhead Press (Barbell)
1
5+ reps
75%
9
Abs Crunch (Machine)
3
10 reps
75%
10
Abs Crunch (Machine)
1
10+ reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
65%
2
Incline Bench Press (Dumbbell)
1
10+ reps
65%
3
Chest Fly (Cable)
2
15 reps
55%
4
Lat Pulldown
2
12 reps
65%
5
Lat Pulldown
1
12+ reps
65%
6
Seated Row (Cable)
2
15 reps
55%
7
Leg Press
2
12 reps
65%
8
Leg Press
1
12+ reps
65%
9
Lying Leg Curl
2
15 reps
55%
10
Lateral Raise (Dumbbell)
2
15 reps
55%
11
Lateral Raise (Dumbbell)
1
15+ reps
55%
12
Cable Crunch
2
15 reps
55%
13
Cable Crunch
1
15+ reps
55%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
65%
2
Incline Bench Press (Dumbbell)
1
10+ reps
65%
3
Chest Fly (Cable)
2
15 reps
55%
4
Lat Pulldown
2
12 reps
65%
5
Lat Pulldown
1
12+ reps
65%
6
Seated Row (Cable)
2
15 reps
55%
7
Leg Press
2
12 reps
65%
8
Leg Press
1
12+ reps
65%
9
Lying Leg Curl
2
15 reps
55%
10
Lateral Raise (Dumbbell)
2
15 reps
55%
11
Lateral Raise (Dumbbell)
1
15+ reps
55%
12
Cable Crunch
2
15 reps
55%
13
Cable Crunch
1
15+ reps
55%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
65%
2
Incline Bench Press (Dumbbell)
1
10+ reps
65%
3
Chest Fly (Cable)
2
15 reps
55%
4
Lat Pulldown
2
12 reps
65%
5
Lat Pulldown
1
12+ reps
65%
6
Seated Row (Cable)
2
15 reps
55%
7
Leg Press
2
12 reps
65%
8
Leg Press
1
12+ reps
65%
9
Lying Leg Curl
2
15 reps
55%
10
Lateral Raise (Dumbbell)
2
15 reps
55%
11
Lateral Raise (Dumbbell)
1
15+ reps
55%
12
Cable Crunch
2
15 reps
55%
13
Cable Crunch
1
15+ reps
55%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
65%
2
Incline Bench Press (Dumbbell)
1
10+ reps
65%
3
Chest Fly (Cable)
2
15 reps
55%
4
Lat Pulldown
2
12 reps
65%
5
Lat Pulldown
1
12+ reps
65%
6
Seated Row (Cable)
2
15 reps
55%
7
Leg Press
2
12 reps
65%
8
Leg Press
1
12+ reps
65%
9
Lying Leg Curl
2
15 reps
55%
10
Lateral Raise (Dumbbell)
2
15 reps
55%
11
Lateral Raise (Dumbbell)
1
15+ reps
55%
12
Cable Crunch
2
15 reps
55%
13
Cable Crunch
1
15+ reps
55%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
80%
2
Incline Bench Press (Barbell)
1
5+ reps
80%
3
Romanian Deadlift (Barbell)
3
4 reps
80%
4
Romanian Deadlift (Barbell)
1
4+ reps
80%
5
Hack Squat
3
5 reps
80%
6
Hack Squat
1
5+ reps
80%
7
Push Press (Barbell)
2
5 reps
80%
8
Push Press (Barbell)
1
5+ reps
80%
9
Hanging Leg Raise
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
80%
2
Incline Bench Press (Barbell)
1
5+ reps
80%
3
Romanian Deadlift (Barbell)
3
4 reps
80%
4
Romanian Deadlift (Barbell)
1
4+ reps
80%
5
Hack Squat
3
5 reps
80%
6
Hack Squat
1
5+ reps
80%
7
Push Press (Barbell)
2
5 reps
80%
8
Push Press (Barbell)
1
5+ reps
80%
9
Hanging Leg Raise
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
80%
2
Incline Bench Press (Barbell)
1
5+ reps
80%
3
Romanian Deadlift (Barbell)
3
4 reps
80%
4
Romanian Deadlift (Barbell)
1
4+ reps
80%
5
Hack Squat
3
5 reps
80%
6
Hack Squat
1
5+ reps
80%
7
Push Press (Barbell)
2
5 reps
80%
8
Push Press (Barbell)
1
5+ reps
80%
9
Hanging Leg Raise
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
80%
2
Incline Bench Press (Barbell)
1
5+ reps
80%
3
Romanian Deadlift (Barbell)
3
4 reps
80%
4
Romanian Deadlift (Barbell)
1
4+ reps
80%
5
Hack Squat
3
5 reps
80%
6
Hack Squat
1
5+ reps
80%
7
Push Press (Barbell)
2
5 reps
80%
8
Push Press (Barbell)
1
5+ reps
80%
9
Hanging Leg Raise
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
12 reps
65%
2
Chest Press (Machine)
1
12+ reps
65%
3
Dip (Bodyweight)
2
12 reps
RPE 6
4
High Row
2
12 reps
65%
5
High Row
1
12+ reps
65%
6
Straight Arm Pulldown
2
12 reps
55%
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
8
Pistol Squat
2
10 reps
RPE 6
9
Lying Side Lateral Raise
3
12 reps
RPE 6.5
10
Hanging Oblique Knee Raise
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
12 reps
65%
2
Chest Press (Machine)
1
12+ reps
65%
3
Dip (Bodyweight)
2
12 reps
RPE 6
4
High Row
2
12 reps
65%
5
High Row
1
12+ reps
65%
6
Straight Arm Pulldown
2
12 reps
55%
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
8
Pistol Squat
2
10 reps
RPE 6
9
Lying Side Lateral Raise
3
12 reps
RPE 6.5
10
Hanging Oblique Knee Raise
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
12 reps
65%
2
Chest Press (Machine)
1
12+ reps
65%
3
Dip (Bodyweight)
2
12 reps
RPE 6
4
High Row
2
12 reps
65%
5
High Row
1
12+ reps
65%
6
Straight Arm Pulldown
2
12 reps
55%
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
8
Pistol Squat
2
10 reps
RPE 6
9
Lying Side Lateral Raise
3
12 reps
RPE 6.5
10
Hanging Oblique Knee Raise
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
12 reps
65%
2
Chest Press (Machine)
1
12+ reps
65%
3
Dip (Bodyweight)
2
12 reps
RPE 6
4
High Row
2
12 reps
65%
5
High Row
1
12+ reps
65%
6
Straight Arm Pulldown
2
12 reps
55%
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
8
Pistol Squat
2
10 reps
RPE 6
9
Lying Side Lateral Raise
3
12 reps
RPE 6.5
10
Hanging Oblique Knee Raise
3
12 reps
RPE 6.5
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
80%
2
Squat (Barbell)
1 Set
5+ Reps
80%
3
Bench Press (Barbell)
3 Sets
5 Reps
80%
4
Bench Press (Barbell)
1 Set
5+ Reps
80%
5
Barbell Row
3 Sets
6 Reps
75%
6
Barbell Row
1 Set
6+ Reps
75%
7
Overhead Press (Barbell)
3 Sets
5 Reps
75%
8
Overhead Press (Barbell)
1 Set
5+ Reps
75%
9
Abs Crunch (Machine)
3 Sets
10 Reps
75%
10
Abs Crunch (Machine)
1 Set
10+ Reps
75%
Day 2
1
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
65%
2
Incline Bench Press (Dumbbell)
1 Set
10+ Reps
65%
3
Chest Fly (Cable)
2 Sets
15 Reps
55%
4
Lat Pulldown
2 Sets
12 Reps
65%
5
Lat Pulldown
1 Set
12+ Reps
65%
6
Seated Row (Cable)
2 Sets
15 Reps
55%
7
Leg Press
2 Sets
12 Reps
65%
8
Leg Press
1 Set
12+ Reps
65%
9
Lying Leg Curl
2 Sets
15 Reps
55%
10
Lateral Raise (Dumbbell)
2 Sets
15 Reps
55%
11
Lateral Raise (Dumbbell)
1 Set
15+ Reps
55%
12
Cable Crunch
2 Sets
15 Reps
55%
13
Cable Crunch
1 Set
15+ Reps
55%
Day 3
1
Incline Bench Press (Barbell)
3 Sets
5 Reps
80%
2
Incline Bench Press (Barbell)
1 Set
5+ Reps
80%
3
Romanian Deadlift (Barbell)
3 Sets
4 Reps
80%
4
Romanian Deadlift (Barbell)
1 Set
4+ Reps
80%
5
Hack Squat
3 Sets
5 Reps
80%
6
Hack Squat
1 Set
5+ Reps
80%
7
Push Press (Barbell)
2 Sets
5 Reps
80%
8
Push Press (Barbell)
1 Set
5+ Reps
80%
9
Hanging Leg Raise
3 Sets
12 Reps
@6
Day 4
1
Chest Press (Machine)
2 Sets
12 Reps
65%
2
Chest Press (Machine)
1 Set
12+ Reps
65%
3
Dip (Bodyweight)
2 Sets
12 Reps
@6
4
High Row
2 Sets
12 Reps
65%
5
High Row
1 Set
12+ Reps
65%
6
Straight Arm Pulldown
2 Sets
12 Reps
55%
7
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@6
8
Pistol Squat
2 Sets
10 Reps
@6
9
Lying Side Lateral Raise
3 Sets
12 Reps
@6.5
10
Hanging Oblique Knee Raise
3 Sets
12 Reps
@6.5