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Mike’s Training

by Mike

Program Description

This program is designed to be fun and challenging. The goal is to become bigger and stronger.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 20, 2025 06:26
  • Last Edited
    Jun 18, 2025 08:57

Summary

Unlock your potential with Mike’s Training, a comprehensive 4-week program designed for serious lifters. Committing just four days a week, you'll engage in a balanced mix of compound and isolation exercises targeting legs, shoulders, and triceps, ensuring well-rounded muscle development. Each session is crafted to challenge your strength and endurance, pushing you to achieve your fitness goals. Get ready to transform your physique and elevate your performance with this structured and effective training plan!
Muscle Engagement
Front
Back
MuscleSet
Biceps
12%
Front Delts
12%
Middle Delts
11.5%
Triceps
11.5%
Chest
9.2%
Upper Back
8.8%
Lats
8.3%
Hamstrings
7.4%
Quadriceps
6.9%
Glutes
3.7%
Rear Delts
3.7%
Forearms
2.3%
Lower Back
1.8%
Abs
0.9%
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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
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
3
Chest Press (Machine)
3
10-12 reps
RPE 8.5
4
Lat Pulldown
3
10-12 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
12-15 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
3
Chest Press (Machine)
3
10-12 reps
RPE 8.5
4
Lat Pulldown
3
10-12 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
12-15 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
3
Chest Press (Machine)
3
10-12 reps
RPE 8.5
4
Lat Pulldown
3
10-12 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
12-15 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
3
Chest Press (Machine)
3
10-12 reps
RPE 8.5
4
Lat Pulldown
3
10-12 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
12-15 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
2
Seated Hamstring Curl
3
10-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
4
Hack Squat
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
6
Leg Extension
3
10-20 reps
RPE 10
7
Skull Crusher
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
2
Seated Hamstring Curl
3
10-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
4
Hack Squat
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
6
Leg Extension
3
10-20 reps
RPE 10
7
Skull Crusher
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
2
Seated Hamstring Curl
3
10-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
4
Hack Squat
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
6
Leg Extension
3
10-20 reps
RPE 10
7
Skull Crusher
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
2
Seated Hamstring Curl
3
10-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
4
Hack Squat
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
6
Leg Extension
3
10-20 reps
RPE 10
7
Skull Crusher
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8.5
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8.5
3
Pec Deck (Machine)
3
12-15 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8.5
6
Preacher Curl (Barbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8.5
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8.5
3
Pec Deck (Machine)
3
12-15 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8.5
6
Preacher Curl (Barbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8.5
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8.5
3
Pec Deck (Machine)
3
12-15 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8.5
6
Preacher Curl (Barbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8.5
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8.5
3
Pec Deck (Machine)
3
12-15 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8.5
6
Preacher Curl (Barbell)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8.5
3
Hack Squat
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8.5
3
Hack Squat
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8.5
3
Hack Squat
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8.5
3
Hack Squat
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8.5
Week 1
1 / 4 Weeks
Day 4
1
Leg Curl
3 Sets
10-12 Reps
@8.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@8.5
3
Hack Squat
3 Sets
10-12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10-20 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@8.5
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
10-12 Reps
@8.5
2
Lat Pulldown (Neutral Grip)
3 Sets
10-12 Reps
@8.5
3
Pec Deck (Machine)
3 Sets
12-15 Reps
@8.5
4
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@8.5
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@8.5
6
Preacher Curl (Barbell)
3 Sets
10-20 Reps
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
3 Sets
6 Reps
@8
2
Seated Hamstring Curl
3 Sets
10-12 Reps
@8.5
3
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8.5
4
Hack Squat
3 Sets
10-12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8.5
6
Leg Extension
3 Sets
10-20 Reps
@10
7
Skull Crusher
3 Sets
12-15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@8.5
3
Chest Press (Machine)
3 Sets
10-12 Reps
@8.5
4
Lat Pulldown
3 Sets
10-12 Reps
@8.5
5
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@8.5
6
Bicep Curl (EZ Bar)
3 Sets
10-20 Reps
@10