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The ideal routine.

by Get shit On

Program Description

Train in the intended HIT way Remember to always take atleast 3 days of rest between the workouts

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 04, 2024 11:34
  • Last Edited
    Jun 18, 2025 10:11

Summary

Transform your physique with "The Ideal Routine," a comprehensive 4-week program designed for dedicated lifters. This structured plan includes four intense training days each week, focusing on major muscle groups through a mix of machine, barbell, and bodyweight exercises. Expect to challenge yourself with targeted workouts like chest and back supersets, leg presses, and dynamic arm movements, all aimed at maximizing strength and muscle growth. Join now to elevate your training and achieve the results you’ve been striving for!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Deadlift (Barbell)
1
5-8 reps
RPE 10
5
Kelso Shrug
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Deadlift (Barbell)
1
5-8 reps
RPE 10
5
Kelso Shrug
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Deadlift (Barbell)
1
5-8 reps
RPE 10
5
Kelso Shrug
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Deadlift (Barbell)
1
5-8 reps
RPE 10
5
Kelso Shrug
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-10 reps
RPE 10
2
Leg Press (45 Degrees)
1
1-3 reps
RPE 10
3
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-10 reps
RPE 10
2
Leg Press (45 Degrees)
1
1-3 reps
RPE 10
3
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-10 reps
RPE 10
2
Leg Press (45 Degrees)
1
1-3 reps
RPE 10
3
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-10 reps
RPE 10
2
Leg Press (45 Degrees)
1
1-3 reps
RPE 10
3
Standing Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
6-10 reps
RPE 10
2
Reverse Pec Deck
1
6-10 reps
RPE 10
3
Preacher Curl
1
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5
Dip (Bodyweight)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
6-10 reps
RPE 10
2
Reverse Pec Deck
1
6-10 reps
RPE 10
3
Preacher Curl
1
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5
Dip (Bodyweight)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
6-10 reps
RPE 10
2
Reverse Pec Deck
1
6-10 reps
RPE 10
3
Preacher Curl
1
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5
Dip (Bodyweight)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
6-10 reps
RPE 10
2
Reverse Pec Deck
1
6-10 reps
RPE 10
3
Preacher Curl
1
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5
Dip (Bodyweight)
1
3-5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1 reps
RPE 10
2
Squat (Barbell)
1
8-15 reps
RPE 10
3
Standing Calf Raise
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1 reps
RPE 10
2
Squat (Barbell)
1
8-15 reps
RPE 10
3
Standing Calf Raise
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1 reps
RPE 10
2
Squat (Barbell)
1
8-15 reps
RPE 10
3
Standing Calf Raise
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1 reps
RPE 10
2
Squat (Barbell)
1
8-15 reps
RPE 10
3
Standing Calf Raise
1
12-20 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Chest Fly (Machine)
1 Set
6-10 Reps
@10
2
Incline Chest Press (Machine)
1 Set
6-10 Reps
@10
3
Underhand Lat Pulldown
1 Set
6-10 Reps
@10
4
Deadlift (Barbell)
1 Set
5-8 Reps
@10
5
Kelso Shrug
1 Set
6-10 Reps
@10
Day 2
1
Leg Extension
1 Set
6-10 Reps
@10
2
Leg Press (45 Degrees)
1 Set
1-3 Reps
@10
3
Standing Calf Raise
1 Set
12-20 Reps
@10
Day 3
1
Lateral Raise (Cable)
1 Set
6-10 Reps
@10
2
Reverse Pec Deck
1 Set
6-10 Reps
@10
3
Preacher Curl
1 Set
6-10 Reps
@10
4
Tricep Pushdown (Cable)
1 Set
6-10 Reps
@10
5
Dip (Bodyweight)
1 Set
3-5 Reps
@10
Day 4
1
Leg Extension
1 Set
1 Reps
@10
2
Squat (Barbell)
1 Set
8-15 Reps
@10
3
Standing Calf Raise
1 Set
12-20 Reps
@10