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4 days/week full body workout program for beasts

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Program Description

hypertrophy and strength building program dedicated to get you massive gains in just 3 months.Easy to follow without an excessive equipment need.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 06, 2025 06:56
  • Last Edited
    Jun 18, 2025 11:44

Summary

Unleash your inner beast with this comprehensive 4-day full body workout program designed to sculpt strength and power over 4 weeks. Each session targets all major muscle groups, combining compound lifts and isolation exercises to maximize gains and enhance endurance. With a mix of barbell, dumbbell, and machine exercises, you’ll push your limits and achieve impressive results. Get ready to transform your physique and build the strength you’ve always wanted!
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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 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8.5
2
standing overhead press
3
8-10 reps
RPE 8.5
3
Seated Row (Cable)
3
8-12 reps
RPE 9.5
4
Chin-Up (Bodyweight)
3
5-10 reps
RPE 9.5
5
Hammer Curl
2
8-12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
8
Lying Reverse Fly
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8.5
2
standing overhead press
3
8-10 reps
RPE 8.5
3
Seated Row (Cable)
3
8-12 reps
RPE 9.5
4
Chin-Up (Bodyweight)
3
5-10 reps
RPE 9.5
5
Hammer Curl
2
8-12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
8
Lying Reverse Fly
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8.5
2
standing overhead press
3
8-10 reps
RPE 8.5
3
Seated Row (Cable)
3
8-12 reps
RPE 9.5
4
Chin-Up (Bodyweight)
3
5-10 reps
RPE 9.5
5
Hammer Curl
2
8-12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
8
Lying Reverse Fly
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8.5
2
standing overhead press
3
8-10 reps
RPE 8.5
3
Seated Row (Cable)
3
8-12 reps
RPE 9.5
4
Chin-Up (Bodyweight)
3
5-10 reps
RPE 9.5
5
Hammer Curl
2
8-12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
8
Lying Reverse Fly
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
2
High Bar Squat (Barbell)
4
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-15 reps
RPE 9.5
4
Hamstring Curl
3
10-12 reps
RPE 10
5
Standing Calf Raise
6
12-20 reps
RPE 10
6
Ab Wheel
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
2
High Bar Squat (Barbell)
4
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-15 reps
RPE 9.5
4
Hamstring Curl
3
10-12 reps
RPE 10
5
Standing Calf Raise
6
12-20 reps
RPE 10
6
Ab Wheel
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
2
High Bar Squat (Barbell)
4
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-15 reps
RPE 9.5
4
Hamstring Curl
3
10-12 reps
RPE 10
5
Standing Calf Raise
6
12-20 reps
RPE 10
6
Ab Wheel
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
2
High Bar Squat (Barbell)
4
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-15 reps
RPE 9.5
4
Hamstring Curl
3
10-12 reps
RPE 10
5
Standing Calf Raise
6
12-20 reps
RPE 10
6
Ab Wheel
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
3
Lat Pulldown
3
10-15 reps
RPE 9.5
4
Lu Raise
3
10-12 reps
RPE 9.5
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
3
Lat Pulldown
3
10-15 reps
RPE 9.5
4
Lu Raise
3
10-12 reps
RPE 9.5
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
3
Lat Pulldown
3
10-15 reps
RPE 9.5
4
Lu Raise
3
10-12 reps
RPE 9.5
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
3
Lat Pulldown
3
10-15 reps
RPE 9.5
4
Lu Raise
3
10-12 reps
RPE 9.5
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
8-12 reps
RPE 9.5
2
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9.5
3
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
4
Tricep Extension (Dumbbell)
3
10-12 reps
RPE 9.5
5
Ab Wheel
4
10-12 reps
RPE 10
6
Side Bend (Dumbbell)
2
10-12 reps
RPE 10
7
Calf Raise (Leg Press)
5
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
8-12 reps
RPE 9.5
2
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9.5
3
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
4
Tricep Extension (Dumbbell)
3
10-12 reps
RPE 9.5
5
Ab Wheel
4
10-12 reps
RPE 10
6
Side Bend (Dumbbell)
2
10-12 reps
RPE 10
7
Calf Raise (Leg Press)
5
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
8-12 reps
RPE 9.5
2
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9.5
3
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
4
Tricep Extension (Dumbbell)
3
10-12 reps
RPE 9.5
5
Ab Wheel
4
10-12 reps
RPE 10
6
Side Bend (Dumbbell)
2
10-12 reps
RPE 10
7
Calf Raise (Leg Press)
5
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
8-12 reps
RPE 9.5
2
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9.5
3
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
4
Tricep Extension (Dumbbell)
3
10-12 reps
RPE 9.5
5
Ab Wheel
4
10-12 reps
RPE 10
6
Side Bend (Dumbbell)
2
10-12 reps
RPE 10
7
Calf Raise (Leg Press)
5
12-20 reps
RPE 10
Week 1
1 / 4 Weeks
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
2
High Bar Squat (Barbell)
4 Sets
8-12 Reps
@8
3
Lunge (Dumbbell)
3 Sets
10-15 Reps
@9.5
4
Hamstring Curl
3 Sets
10-12 Reps
@10
5
Standing Calf Raise
6 Sets
12-20 Reps
@10
6
Ab Wheel
3 Sets
8-12 Reps
@10
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9.5
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9.5
3
Lat Pulldown
3 Sets
10-15 Reps
@9.5
4
Lu Raise
3 Sets
10-12 Reps
@9.5
5
Shrug (Barbell)
3 Sets
12-15 Reps
@10
6
Pec Deck (Machine)
2 Sets
8-12 Reps
@10
Day 4
1
Spider Curl
3 Sets
8-12 Reps
@9.5
2
Preacher Curl (Dumbbell)
3 Sets
10-12 Reps
@9.5
3
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@10
4
Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
@9.5
5
Ab Wheel
4 Sets
10-12 Reps
@10
6
Side Bend (Dumbbell)
2 Sets
10-12 Reps
@10
7
Calf Raise (Leg Press)
5 Sets
12-20 Reps
@10
Day 1
1
Bench Press (Barbell)
4 Sets
8-10 Reps
@8.5
2
standing overhead press
3 Sets
8-10 Reps
@8.5
3
Seated Row (Cable)
3 Sets
8-12 Reps
@9.5
4
Chin-Up (Bodyweight)
3 Sets
5-10 Reps
@9.5
5
Hammer Curl
2 Sets
8-12 Reps
@9.5
6
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@10
7
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9.5
8
Lying Reverse Fly
3 Sets
8-12 Reps
@9.5