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4 DAY DREAMER

by Vincent D.

Program Description

this program is the perfect program, other programs, have a bunch of bs that you don't want to do, this program has everything you need. the first three days are for beginners, and the 4th day is for intermediate to advanced. you need a set of adjustable dumbbells and a bench, and a neck trainer in order to complete the 4th day at home.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 28, 2025 01:09
  • Last Edited
    Oct 04, 2025 01:09

Summary

Unlock your potential with the 4 DAY DREAMER program, a comprehensive 5-week training plan designed for those ready to take their fitness to the next level. Comprising four targeted workouts each week, this program emphasizes strength and muscle growth through a variety of exercises, including dumbbell presses, leg curls, and cable movements. Each session is crafted to challenge your body and push your limits, ensuring you build a balanced physique while maximizing your gym time. Get ready to dream big and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
15.3%
Middle Delts
13.5%
Biceps
11.9%
Chest
10.1%
Upper Back
8.8%
Quadriceps
6.8%
Lats
6.3%
Hamstrings
5.4%
Triceps
5%
Rear Delts
4.3%
Neck
3.4%
Glutes
3.2%
Calves
2.3%
Lower Back
1.6%
Forearms
1.1%
Abs
0.9%
Abductors
0.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
7-12 reps
RPE 10
2
Pec Deck (Machine)
1
5-12 reps
RPE 10
3
One Arm Lateral Raise (Cable)
3
7-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
7-12 reps
RPE 10
5
Leg Press
1
7-15 reps
RPE 10
6
Pull-Up (Bodyweight)
2
7-11 reps
RPE 10
7
Bayesian Curl
3
7-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
7-12 reps
RPE 10
2
Pec Deck (Machine)
1
5-12 reps
RPE 10
3
One Arm Lateral Raise (Cable)
3
7-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
7-12 reps
RPE 10
5
Leg Press
1
7-15 reps
RPE 10
6
Pull-Up (Bodyweight)
2
7-11 reps
RPE 10
7
Bayesian Curl
3
7-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
7-12 reps
RPE 10
2
Pec Deck (Machine)
1
5-12 reps
RPE 10
3
One Arm Lateral Raise (Cable)
3
7-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
7-12 reps
RPE 10
5
Leg Press
1
7-15 reps
RPE 10
6
Pull-Up (Bodyweight)
2
7-11 reps
RPE 10
7
Bayesian Curl
3
7-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
7-12 reps
RPE 10
2
Pec Deck (Machine)
1
5-12 reps
RPE 10
3
One Arm Lateral Raise (Cable)
3
7-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
7-12 reps
RPE 10
5
Leg Press
1
7-15 reps
RPE 10
6
Pull-Up (Bodyweight)
2
7-11 reps
RPE 10
7
Bayesian Curl
3
7-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
7-12 reps
RPE 10
2
Pec Deck (Machine)
1
5-12 reps
RPE 10
3
One Arm Lateral Raise (Cable)
3
7-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
7-12 reps
RPE 10
5
Leg Press
1
7-15 reps
RPE 10
6
Pull-Up (Bodyweight)
2
7-11 reps
RPE 10
7
Bayesian Curl
3
7-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-12 reps
RPE 10
2
Hack Squat
1
1
7-12 reps
5-12 reps
RPE 10
RPE 10
3
Leg Extension
1
5-13 reps
RPE 10
4
Pec Deck (Machine)
2
7-12 reps
RPE 10
5
Lateral Raise (Machine)
1
1
1
7-12 reps
6-12 reps
5-12 reps
RPE 10
RPE 10
RPE 10
6
Chest Supported Row (Machine)
2
7-12 reps
RPE 10
7
Bicep Curl (Cable)
2
7-12 reps
RPE 10
8
Calf Raise (Machine)
2
5-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-12 reps
RPE 10
2
Hack Squat
1
1
7-12 reps
5-12 reps
RPE 10
RPE 10
3
Leg Extension
1
5-13 reps
RPE 10
4
Pec Deck (Machine)
2
7-12 reps
RPE 10
5
Lateral Raise (Machine)
1
1
1
7-12 reps
6-12 reps
5-12 reps
RPE 10
RPE 10
RPE 10
6
Chest Supported Row (Machine)
2
7-12 reps
RPE 10
7
Bicep Curl (Cable)
2
7-12 reps
RPE 10
8
Calf Raise (Machine)
2
5-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-12 reps
RPE 10
2
Hack Squat
1
1
7-12 reps
5-12 reps
RPE 10
RPE 10
3
Leg Extension
1
5-13 reps
RPE 10
4
Pec Deck (Machine)
2
7-12 reps
RPE 10
5
Lateral Raise (Machine)
1
1
1
7-12 reps
6-12 reps
5-12 reps
RPE 10
RPE 10
RPE 10
6
Chest Supported Row (Machine)
2
7-12 reps
RPE 10
7
Bicep Curl (Cable)
2
7-12 reps
RPE 10
8
Calf Raise (Machine)
2
5-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-12 reps
RPE 10
2
Hack Squat
1
1
7-12 reps
5-12 reps
RPE 10
RPE 10
3
Leg Extension
1
5-13 reps
RPE 10
4
Pec Deck (Machine)
2
7-12 reps
RPE 10
5
Lateral Raise (Machine)
1
1
1
7-12 reps
6-12 reps
5-12 reps
RPE 10
RPE 10
RPE 10
6
Chest Supported Row (Machine)
2
7-12 reps
RPE 10
7
Bicep Curl (Cable)
2
7-12 reps
RPE 10
8
Calf Raise (Machine)
2
5-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-12 reps
RPE 10
2
Hack Squat
1
1
7-12 reps
5-12 reps
RPE 10
RPE 10
3
Leg Extension
1
5-13 reps
RPE 10
4
Pec Deck (Machine)
2
7-12 reps
RPE 10
5
Lateral Raise (Machine)
1
1
1
7-12 reps
6-12 reps
5-12 reps
RPE 10
RPE 10
RPE 10
6
Chest Supported Row (Machine)
2
7-12 reps
RPE 10
7
Bicep Curl (Cable)
2
7-12 reps
RPE 10
8
Calf Raise (Machine)
2
5-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
7-15 reps
RPE 10
2
One Arm Lateral Raise (Cable)
3
7-15 reps
RPE 10
3
Chest Press (Machine)
2
7-12 reps
RPE 10
4
Stiff Leg Deadlift
1
9-13 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
7-15 reps
RPE 10
6
Leg Extension
2
7-12 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
7-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
7-15 reps
RPE 10
2
One Arm Lateral Raise (Cable)
3
7-15 reps
RPE 10
3
Chest Press (Machine)
2
7-12 reps
RPE 10
4
Stiff Leg Deadlift
1
9-13 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
7-15 reps
RPE 10
6
Leg Extension
2
7-12 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
7-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
7-15 reps
RPE 10
2
One Arm Lateral Raise (Cable)
3
7-15 reps
RPE 10
3
Chest Press (Machine)
2
7-12 reps
RPE 10
4
Stiff Leg Deadlift
1
9-13 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
7-15 reps
RPE 10
6
Leg Extension
2
7-12 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
7-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
7-15 reps
RPE 10
2
One Arm Lateral Raise (Cable)
3
7-15 reps
RPE 10
3
Chest Press (Machine)
2
7-12 reps
RPE 10
4
Stiff Leg Deadlift
1
9-13 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
7-15 reps
RPE 10
6
Leg Extension
2
7-12 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
7-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
7-15 reps
RPE 10
2
One Arm Lateral Raise (Cable)
3
7-15 reps
RPE 10
3
Chest Press (Machine)
2
7-12 reps
RPE 10
4
Stiff Leg Deadlift
1
9-13 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
7-15 reps
RPE 10
6
Leg Extension
2
7-12 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
7-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
7-15 reps
RPE 10
2
Seated Lateral Raise
3
7-15 reps
RPE 10
3
Incline Curl (Dumbbell)
3
7-15 reps
RPE 10
4
Neck Flexion
3
10-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
7-15 reps
RPE 10
2
Seated Lateral Raise
3
7-15 reps
RPE 10
3
Incline Curl (Dumbbell)
3
7-15 reps
RPE 10
4
Neck Flexion
3
10-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
7-15 reps
RPE 10
2
Seated Lateral Raise
3
7-15 reps
RPE 10
3
Incline Curl (Dumbbell)
3
7-15 reps
RPE 10
4
Neck Flexion
3
10-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
7-15 reps
RPE 10
2
Seated Lateral Raise
3
7-15 reps
RPE 10
3
Incline Curl (Dumbbell)
3
7-15 reps
RPE 10
4
Neck Flexion
3
10-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
7-15 reps
RPE 10
2
Seated Lateral Raise
3
7-15 reps
RPE 10
3
Incline Curl (Dumbbell)
3
7-15 reps
RPE 10
4
Neck Flexion
3
10-30 reps
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
7-12 Reps
@10
2
Pec Deck (Machine)
1 Set
5-12 Reps
@10
3
One Arm Lateral Raise (Cable)
3 Sets
7-15 Reps
@10
4
Tricep Rope Push Down (Cable)
2 Sets
7-12 Reps
@10
5
Leg Press
1 Set
7-15 Reps
@10
6
Pull-Up (Bodyweight)
2 Sets
7-11 Reps
@10
7
Bayesian Curl
3 Sets
7-15 Reps
@10
Day 2
1
Leg Curl
2 Sets
7-12 Reps
@10
2
Hack Squat
1 Set
1 Set
7-12 Reps
5-12 Reps
@10
@10
3
Leg Extension
1 Set
5-13 Reps
@10
4
Pec Deck (Machine)
2 Sets
7-12 Reps
@10
5
Lateral Raise (Machine)
1 Set
1 Set
1 Set
7-12 Reps
6-12 Reps
5-12 Reps
@10
@10
@10
6
Chest Supported Row (Machine)
2 Sets
7-12 Reps
@10
7
Bicep Curl (Cable)
2 Sets
7-12 Reps
@10
8
Calf Raise (Machine)
2 Sets
5-30 Reps
@10
Day 3
1
Upright Row (Barbell)
3 Sets
7-15 Reps
@10
2
One Arm Lateral Raise (Cable)
3 Sets
7-15 Reps
@10
3
Chest Press (Machine)
2 Sets
7-12 Reps
@10
4
Stiff Leg Deadlift
1 Set
9-13 Reps
@10
5
Lat Pulldown (Neutral Grip)
2 Sets
7-15 Reps
@10
6
Leg Extension
2 Sets
7-12 Reps
@10
7
Single Arm Rear Delt Cable Fly
2 Sets
7-20 Reps
@10
Day 4
1
Incline Chest Fly (Dumbbell)
1 Set
1 Set
7-15 Reps
7-15 Reps
@10
@10
2
Seated Lateral Raise
3 Sets
7-15 Reps
@10
3
Incline Curl (Dumbbell)
3 Sets
7-15 Reps
@10
4
Neck Flexion
3 Sets
10-30 Reps
@10