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4-Day Quick Workout

by Mikaelo Simeon
1 athletes joined

Program Description

Get ready to transform your fitness routine with the **4-Day Quick Workout** program! Over the next 8 weeks, you'll engage in a balanced mix of cardio and strength training, designed for beginners looking to build a solid foundation. Each week features 4 workout days, focusing on different muscle groups and incorporating essential exercises like the Chest Press, Leg Press, and various cardio options. With a full gym setup, you'll have the tools needed to maximize your progress and stay motivated throughout your journey. Let's get started and achieve those fitness goals together!

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jan 12, 2026 04:50
  • Last Edited
    Jan 12, 2026 05:18
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.2%
Glutes
11.2%
Triceps
9.8%
Upper Back
9.3%
Front Delts
7.8%
Quadriceps
6.8%
Lats
6.8%
Cardio
5.9%
Biceps
5.4%
Middle Delts
4.9%
Abductors
4.4%
Chest
3.9%
Lower Back
3.4%
Calves
2.9%
Rear Delts
2%
Forearms
2%
Abs
1.5%
Other
1%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Cardio
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Cardio
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Cardio
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Cardio
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Cardio
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Cardio
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Cardio
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Cardio
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
-
2
Leg Press
3
12 reps
-
3
Hamstring Curl
3
12 reps
-
4
Marching Glute Bridge
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cycling
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
-
2
Leg Press
3
12 reps
-
3
Hamstring Curl
3
12 reps
-
4
Marching Glute Bridge
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cycling
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
-
2
Leg Press
3
12 reps
-
3
Hamstring Curl
3
12 reps
-
4
Marching Glute Bridge
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cycling
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
-
2
Leg Press
3
12 reps
-
3
Hamstring Curl
3
12 reps
-
4
Marching Glute Bridge
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cycling
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
-
2
Leg Press
3
12 reps
-
3
Hamstring Curl
3
12 reps
-
4
Marching Glute Bridge
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cycling
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
-
2
Leg Press
3
12 reps
-
3
Hamstring Curl
3
12 reps
-
4
Marching Glute Bridge
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cycling
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
-
2
Leg Press
3
12 reps
-
3
Hamstring Curl
3
12 reps
-
4
Marching Glute Bridge
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cycling
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
-
2
Leg Press
3
12 reps
-
3
Hamstring Curl
3
12 reps
-
4
Marching Glute Bridge
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cycling
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
100m Row
1
5 mins
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
2
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Plank
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
100m Row
1
5 mins
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
2
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Plank
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
100m Row
1
5 mins
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
2
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Plank
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
100m Row
1
5 mins
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
2
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Plank
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
100m Row
1
5 mins
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
2
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Plank
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
100m Row
1
5 mins
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
2
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Plank
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
100m Row
1
5 mins
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
2
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Plank
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
100m Row
1
5 mins
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
2
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Plank
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
Leg Press
3
12 reps
-
3
Chest Press (Machine)
1
10 reps
-
4
Lat Pulldown
1
10 reps
-
5
Romanian Deadlift (Dumbbell)
1
10 reps
-
6
Farmer's Walk (Weighted)
1
1 mins
-
7
Elliptical
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
Leg Press
3
12 reps
-
3
Chest Press (Machine)
1
10 reps
-
4
Lat Pulldown
1
10 reps
-
5
Romanian Deadlift (Dumbbell)
1
10 reps
-
6
Farmer's Walk (Weighted)
1
1 mins
-
7
Elliptical
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
Leg Press
3
12 reps
-
3
Chest Press (Machine)
1
10 reps
-
4
Lat Pulldown
1
10 reps
-
5
Romanian Deadlift (Dumbbell)
1
10 reps
-
6
Farmer's Walk (Weighted)
1
1 mins
-
7
Elliptical
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
Leg Press
3
12 reps
-
3
Chest Press (Machine)
1
10 reps
-
4
Lat Pulldown
1
10 reps
-
5
Romanian Deadlift (Dumbbell)
1
10 reps
-
6
Farmer's Walk (Weighted)
1
1 mins
-
7
Elliptical
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
Leg Press
3
12 reps
-
3
Chest Press (Machine)
1
10 reps
-
4
Lat Pulldown
1
10 reps
-
5
Romanian Deadlift (Dumbbell)
1
10 reps
-
6
Farmer's Walk (Weighted)
1
1 mins
-
7
Elliptical
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
Leg Press
3
12 reps
-
3
Chest Press (Machine)
1
10 reps
-
4
Lat Pulldown
1
10 reps
-
5
Romanian Deadlift (Dumbbell)
1
10 reps
-
6
Farmer's Walk (Weighted)
1
1 mins
-
7
Elliptical
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
Leg Press
3
12 reps
-
3
Chest Press (Machine)
1
10 reps
-
4
Lat Pulldown
1
10 reps
-
5
Romanian Deadlift (Dumbbell)
1
10 reps
-
6
Farmer's Walk (Weighted)
1
1 mins
-
7
Elliptical
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
Leg Press
3
12 reps
-
3
Chest Press (Machine)
1
10 reps
-
4
Lat Pulldown
1
10 reps
-
5
Romanian Deadlift (Dumbbell)
1
10 reps
-
6
Farmer's Walk (Weighted)
1
1 mins
-
7
Elliptical
1
5 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Elliptical
1 Set
5 mins
-
2
Chest Press (Machine)
3 Sets
10 Reps
-
3
Shoulder Press (Machine)
3 Sets
10 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
-
6
Cardio
1 Set
5 mins
-
Day 2
1
Cycling
1 Set
5 mins
-
2
Leg Press
3 Sets
12 Reps
-
3
Hamstring Curl
3 Sets
12 Reps
-
4
Marching Glute Bridge
3 Sets
12 Reps
-
5
Standing Calf Raise
3 Sets
15 Reps
-
6
Cycling
1 Set
5 mins
-
Day 3
1
100m Row
1 Set
5 mins
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Face Pull
2 Sets
12 Reps
-
5
Bicep Curl (Dumbbell)
2 Sets
12 Reps
-
6
Plank
1 Set
5 mins
-
Day 4
1
Elliptical
1 Set
5 mins
-
2
Leg Press
3 Sets
12 Reps
-
3
Chest Press (Machine)
1 Set
10 Reps
-
4
Lat Pulldown
1 Set
10 Reps
-
5
Romanian Deadlift (Dumbbell)
1 Set
10 Reps
-
6
Farmer's Walk (Weighted)
1 Set
1 mins
-
7
Elliptical
1 Set
5 mins
-