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4X Full Body

by Mark M.

Program Description

**4X Full Body** is a dynamic 5-week training program designed to maximize your strength and muscle gains through a comprehensive full-body workout routine. Committing to 20 sessions over the course of the program, you'll engage in a variety of compound and isolation exercises, targeting all major muscle groups with a focus on progressive overload. Each workout is structured to challenge your limits, ensuring you build both power and endurance. Get ready to transform your physique and elevate your fitness journey!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 09, 2025 11:36
  • Last Edited
    Aug 09, 2025 11:54
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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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 8
2
Split Squat (Barbell)
3
6-8 reps
RPE 8
3
Straight Arm Pulldown
3
6-8 reps
RPE 8
4
Lying Side Lateral Raise
3
6-8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
2
Split Squat (Barbell)
3
6-8 reps
RPE 9
3
Straight Arm Pulldown
3
6-8 reps
RPE 9
4
Lying Side Lateral Raise
3
6-8 reps
RPE 9
5
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
2
Split Squat (Barbell)
3
6-8 reps
RPE 9
3
Straight Arm Pulldown
3
6-8 reps
RPE 9
4
Lying Side Lateral Raise
3
6-8 reps
RPE 9
5
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
2
Split Squat (Barbell)
3
6-8 reps
RPE 9
3
Straight Arm Pulldown
3
6-8 reps
RPE 9
4
Lying Side Lateral Raise
3
6-8 reps
RPE 9
5
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
2
Split Squat (Barbell)
3
6-8 reps
RPE 9
3
Straight Arm Pulldown
3
6-8 reps
RPE 9
4
Lying Side Lateral Raise
3
6-8 reps
RPE 9
5
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Seal Row
2
4-6 reps
RPE 8
3
Seated Overhead Extension (EZ Bar)
3
6-8 reps
RPE 8
4
Leg Extension
3
6-8 reps
RPE 8
5
Standing Calf Raise
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Seal Row
2
4-6 reps
RPE 9
3
Seated Overhead Extension (EZ Bar)
3
6-8 reps
RPE 9
4
Leg Extension
3
6-8 reps
RPE 9
5
Standing Calf Raise
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Seal Row
2
4-6 reps
RPE 9
3
Seated Overhead Extension (EZ Bar)
3
6-8 reps
RPE 9
4
Leg Extension
3
6-8 reps
RPE 9
5
Standing Calf Raise
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Seal Row
2
4-6 reps
RPE 9
3
Seated Overhead Extension (EZ Bar)
3
6-8 reps
RPE 9
4
Leg Extension
3
6-8 reps
RPE 9
5
Standing Calf Raise
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Seal Row
2
4-6 reps
RPE 9
3
Seated Overhead Extension (EZ Bar)
3
6-8 reps
RPE 9
4
Leg Extension
3
6-8 reps
RPE 9
5
Standing Calf Raise
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
RPE 8
2
Behind The Back Lateral Raise (Cable)
3
6-8 reps
RPE 8
3
Pec Fly (Dumbbell)
3
6-8 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
6-8 reps
RPE 8
5
Seated Hamstring Curl
2
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
RPE 9
2
Behind The Back Lateral Raise (Cable)
3
6-8 reps
RPE 9
3
Pec Fly (Dumbbell)
3
6-8 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
6-8 reps
RPE 9
5
Seated Hamstring Curl
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
RPE 9
2
Behind The Back Lateral Raise (Cable)
3
6-8 reps
RPE 9
3
Pec Fly (Dumbbell)
3
6-8 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
6-8 reps
RPE 9
5
Seated Hamstring Curl
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
RPE 9
2
Behind The Back Lateral Raise (Cable)
3
6-8 reps
RPE 9
3
Pec Fly (Dumbbell)
3
6-8 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
6-8 reps
RPE 9
5
Seated Hamstring Curl
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
RPE 9
2
Behind The Back Lateral Raise (Cable)
3
6-8 reps
RPE 9
3
Pec Fly (Dumbbell)
3
6-8 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
6-8 reps
RPE 9
5
Seated Hamstring Curl
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 8
2
Dip (Weighted)
3
4-6 reps
RPE 8
3
Powell Raise
3
6-8 reps
RPE 8
4
Kelso Shrug
2
6-8 reps
RPE 8
5
Standing Calf Raise
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 9
2
Dip (Weighted)
3
4-6 reps
RPE 9
3
Powell Raise
3
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Standing Calf Raise
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 9
2
Dip (Weighted)
3
4-6 reps
RPE 9
3
Powell Raise
3
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Standing Calf Raise
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 9
2
Dip (Weighted)
3
4-6 reps
RPE 9
3
Powell Raise
3
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Standing Calf Raise
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 9
2
Dip (Weighted)
3
4-6 reps
RPE 9
3
Powell Raise
3
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Standing Calf Raise
3
8-10 reps
RPE 9
Week 1
1 / 5 Weeks
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
4-6 Reps
@8
2
Split Squat (Barbell)
3 Sets
6-8 Reps
@8
3
Straight Arm Pulldown
3 Sets
6-8 Reps
@8
4
Lying Side Lateral Raise
3 Sets
6-8 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
6-8 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
3 Sets
4-6 Reps
@8
2
Seal Row
2 Sets
4-6 Reps
@8
3
Seated Overhead Extension (EZ Bar)
3 Sets
6-8 Reps
@8
4
Leg Extension
3 Sets
6-8 Reps
@8
5
Standing Calf Raise
3 Sets
8-10 Reps
@8
Day 3
1
Pull-Up (Neutral Grip, Weighted)
3 Sets
4-6 Reps
@8
2
Behind The Back Lateral Raise (Cable)
3 Sets
6-8 Reps
@8
3
Pec Fly (Dumbbell)
3 Sets
6-8 Reps
@8
4
Preacher Curl (Dumbbell)
3 Sets
6-8 Reps
@8
5
Seated Hamstring Curl
2 Sets
6-8 Reps
@8
Day 4
1
High Bar Squat (Barbell)
3 Sets
4-6 Reps
@8
2
Dip (Weighted)
3 Sets
4-6 Reps
@8
3
Powell Raise
3 Sets
6-8 Reps
@8
4
Kelso Shrug
2 Sets
6-8 Reps
@8
5
Standing Calf Raise
3 Sets
8-10 Reps
@8