Full Force 4D(Strength. Density. Balance. Control)
Unleash your strength and master your balance in just 4 weeks—transform your body with Full Force 4D and take control of your fitness journey!
Overview
Who it's for
Muscle engagement
| # | 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% |
| # | 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% |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Decline Chest Press | 3 | 5 reps | 80% |
| 2 | Decline Chest Press | 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 | @6 |
| # | 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 | @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 | @6 |
| 8 | Pistol Squat | 2 | 10 reps | @6 |
| 9 | Lying Side Lateral Raise | 3 | 12 reps | @6.5 |
| 10 | Hanging Oblique Knee Raise | 3 | 12 reps | @6.5 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Full Force 4D(Strength. Density. Balance. Control) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Full Force 4D(Strength. Density. Balance. Control) is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Full Force 4D(Strength. Density. Balance. Control) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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