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Colorado

by Tyler K.

Program Description

I don't care

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 13, 2025 03:28
  • Last Edited
    Jun 18, 2025 11:59

Summary

Embark on a transformative 4-week journey with the Colorado program, designed to challenge your limits and sculpt your physique. With a commitment of just 7 days a week, this full gym regimen focuses on targeted leg, chest, back, and arm exercises, utilizing machines, barbells, and kettlebells for optimal strength gains. Each workout incorporates high-intensity sets, ensuring you push your boundaries while building muscle and endurance. Get ready to elevate your fitness game and achieve results that speak for themselves!
Muscle Engagement
Front
Back
MuscleSet
Forearms
15.7%
Quadriceps
14.3%
Hamstrings
11.4%
Triceps
11.4%
Lats
7.1%
Chest
7.1%
Front Delts
7.1%
Middle Delts
7.1%
Biceps
7.1%
Upper Back
5.7%
Glutes
2.9%
Abductors
1.4%
Rear Delts
1.4%
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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 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
80%
2
Leg Extension
1
20 reps
-
3
Leg Curl
1
-
4
Calf Raise
1
-
5
Pullover Barbell
1
-
6
Behind-the-Neck Lat Pulldown
1
-
7
Chest Press (Machine)
1
-
8
Lateral Raise (Dumbbell)
1
-
9
Bicep Curl (Machine)
1
-
10
Tricep Extension (Machine)
1
-
11
Reverse Wrist Curl (Barbell)
1
-
12
Wrist Curls
1
-
13
Ab Train To Failure
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
80%
2
Leg Extension
1
20 reps
-
3
Leg Curl
1
-
4
Calf Raise
1
-
5
Pullover Barbell
1
-
6
Behind-the-Neck Lat Pulldown
1
-
7
Chest Press (Machine)
1
-
8
Lateral Raise (Dumbbell)
1
-
9
Bicep Curl (Machine)
1
-
10
Tricep Extension (Machine)
1
-
11
Reverse Wrist Curl (Barbell)
1
-
12
Wrist Curls
1
-
13
Ab Train To Failure
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
80%
2
Leg Extension
1
20 reps
-
3
Leg Curl
1
-
4
Calf Raise
1
-
5
Pullover Barbell
1
-
6
Behind-the-Neck Lat Pulldown
1
-
7
Chest Press (Machine)
1
-
8
Lateral Raise (Dumbbell)
1
-
9
Bicep Curl (Machine)
1
-
10
Tricep Extension (Machine)
1
-
11
Reverse Wrist Curl (Barbell)
1
-
12
Wrist Curls
1
-
13
Ab Train To Failure
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
80%
2
Leg Extension
1
20 reps
-
3
Leg Curl
1
-
4
Calf Raise
1
-
5
Pullover Barbell
1
-
6
Behind-the-Neck Lat Pulldown
1
-
7
Chest Press (Machine)
1
-
8
Lateral Raise (Dumbbell)
1
-
9
Bicep Curl (Machine)
1
-
10
Tricep Extension (Machine)
1
-
11
Reverse Wrist Curl (Barbell)
1
-
12
Wrist Curls
1
-
13
Ab Train To Failure
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
80%
2
Leg Extension
1
20 reps
-
3
Leg Curl
1
-
4
Calf Raise
1
-
5
Pullover Barbell
1
-
6
Behind-the-Neck Lat Pulldown
1
-
7
Chest Press (Machine)
1
-
8
Lateral Raise (Dumbbell)
1
-
9
Bicep Curl (Machine)
1
-
10
Tricep Extension (Machine)
1
-
11
Reverse Wrist Curl (Barbell)
1
-
12
Wrist Curls
1
-
13
Ab Train To Failure
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
80%
2
Leg Extension
1
20 reps
-
3
Leg Curl
1
-
4
Calf Raise
1
-
5
Pullover Barbell
1
-
6
Behind-the-Neck Lat Pulldown
1
-
7
Chest Press (Machine)
1
-
8
Lateral Raise (Dumbbell)
1
-
9
Bicep Curl (Machine)
1
-
10
Tricep Extension (Machine)
1
-
11
Reverse Wrist Curl (Barbell)
1
-
12
Wrist Curls
1
-
13
Ab Train To Failure
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
80%
2
Leg Extension
1
20 reps
-
3
Leg Curl
1
-
4
Calf Raise
1
-
5
Pullover Barbell
1
-
6
Behind-the-Neck Lat Pulldown
1
-
7
Chest Press (Machine)
1
-
8
Lateral Raise (Dumbbell)
1
-
9
Bicep Curl (Machine)
1
-
10
Tricep Extension (Machine)
1
-
11
Reverse Wrist Curl (Barbell)
1
-
12
Wrist Curls
1
-
13
Ab Train To Failure
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
80%
2
Leg Extension
1
20 reps
-
3
Leg Curl
1
-
4
Calf Raise
1
-
5
Pullover Barbell
1
-
6
Behind-the-Neck Lat Pulldown
1
-
7
Chest Press (Machine)
1
-
8
Lateral Raise (Dumbbell)
1
-
9
Bicep Curl (Machine)
1
-
10
Tricep Extension (Machine)
1
-
11
Reverse Wrist Curl (Barbell)
1
-
12
Wrist Curls
1
-
13
Ab Train To Failure
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
80%
2
Leg Extension
1
20 reps
-
3
Leg Curl
1
-
4
Calf Raise
1
-
5
Pullover Barbell
1
-
6
Behind-the-Neck Lat Pulldown
1
-
7
Chest Press (Machine)
1
-
8
Lateral Raise (Dumbbell)
1
-
9
Bicep Curl (Machine)
1
-
10
Tricep Extension (Machine)
1
-
11
Reverse Wrist Curl (Barbell)
1
-
12
Wrist Curls
1
-
13
Ab Train To Failure
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
80%
2
Leg Extension
1
20 reps
-
3
Leg Curl
1
-
4
Calf Raise
1
-
5
Pullover Barbell
1
-
6
Behind-the-Neck Lat Pulldown
1
-
7
Chest Press (Machine)
1
-
8
Lateral Raise (Dumbbell)
1
-
9
Bicep Curl (Machine)
1
-
10
Tricep Extension (Machine)
1
-
11
Reverse Wrist Curl (Barbell)
1
-
12
Wrist Curls
1
-
13
Ab Train To Failure
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
80%
2
Leg Extension
1
20 reps
-
3
Leg Curl
1
-
4
Calf Raise
1
-
5
Pullover Barbell
1
-
6
Behind-the-Neck Lat Pulldown
1
-
7
Chest Press (Machine)
1
-
8
Lateral Raise (Dumbbell)
1
-
9
Bicep Curl (Machine)
1
-
10
Tricep Extension (Machine)
1
-
11
Reverse Wrist Curl (Barbell)
1
-
12
Wrist Curls
1
-
13
Ab Train To Failure
1
-
Week 1
1 / 4 Weeks
Day 1
1
Leg Press
1 Set
20 Reps
80%
2
Leg Extension
1 Set
20 Reps
-
3
Leg Curl
1 Set
-
4
Calf Raise
1 Set
-
5
Pullover Barbell
1 Set
-
6
Behind-the-Neck Lat Pulldown
1 Set
-
7
Chest Press (Machine)
1 Set
-
8
Lateral Raise (Dumbbell)
1 Set
-
9
Bicep Curl (Machine)
1 Set
-
10
Tricep Extension (Machine)
1 Set
-
11
Reverse Wrist Curl (Barbell)
1 Set
-
12
Wrist Curls
1 Set
-
13
Ab Train To Failure
1 Set
-
Day 3
1
Leg Press
1 Set
20 Reps
80%
2
Leg Extension
1 Set
20 Reps
-
3
Leg Curl
1 Set
-
4
Calf Raise
1 Set
-
5
Pullover Barbell
1 Set
-
6
Behind-the-Neck Lat Pulldown
1 Set
-
7
Chest Press (Machine)
1 Set
-
8
Lateral Raise (Dumbbell)
1 Set
-
9
Bicep Curl (Machine)
1 Set
-
10
Tricep Extension (Machine)
1 Set
-
11
Reverse Wrist Curl (Barbell)
1 Set
-
12
Wrist Curls
1 Set
-
13
Ab Train To Failure
1 Set
-
Day 5
1
Leg Press
1 Set
20 Reps
80%
2
Leg Extension
1 Set
20 Reps
-
3
Leg Curl
1 Set
-
4
Calf Raise
1 Set
-
5
Pullover Barbell
1 Set
-
6
Behind-the-Neck Lat Pulldown
1 Set
-
7
Chest Press (Machine)
1 Set
-
8
Lateral Raise (Dumbbell)
1 Set
-
9
Bicep Curl (Machine)
1 Set
-
10
Tricep Extension (Machine)
1 Set
-
11
Reverse Wrist Curl (Barbell)
1 Set
-
12
Wrist Curls
1 Set
-
13
Ab Train To Failure
1 Set
-
Day 7
1
Leg Press
1 Set
20 Reps
80%
2
Leg Extension
1 Set
20 Reps
-
3
Leg Curl
1 Set
-
4
Calf Raise
1 Set
-
5
Pullover Barbell
1 Set
-
6
Behind-the-Neck Lat Pulldown
1 Set
-
7
Chest Press (Machine)
1 Set
-
8
Lateral Raise (Dumbbell)
1 Set
-
9
Bicep Curl (Machine)
1 Set
-
10
Tricep Extension (Machine)
1 Set
-
11
Reverse Wrist Curl (Barbell)
1 Set
-
12
Wrist Curls
1 Set
-
13
Ab Train To Failure
1 Set
-