4 days/week full body workout program for beasts
The program consists of 4 workouts a week upper/lower/upper/arms
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 8–10 reps | @8.5 |
| 2 | standing overhead press | 3 | 8–10 reps | @8.5 |
| 3 | Seated Row (Cable) | 3 | 8–12 reps | @9.5 |
| 4 | Chin-Up (Bodyweight) | 3 | 5–10 reps | @9.5 |
| 5 | Hammer Curl | 2 | 8–12 reps | @9.5 |
| 6 | Tricep Pushdown (Cable) | 2 | 10–12 reps | @10 |
| 7 | Hanging Leg Raise | 3 | 15 reps | @9.5 |
| 8 | seated lateral raises | 1 | 12 reps | @9 |
| 2 | 12 reps | @9.5 | ||
| 9 | Reverse Pec Deck | 1 | 12 reps | @9 |
| 2 | 12 reps | @9.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 2 | 8–12 reps | @8 |
| 2 | High Bar Squat (Barbell) | 2 | 8–12 reps | @8 |
| 3 | Hamstring Curl | 3 | 10–12 reps | @10 |
| 4 | Standing Calf Raise | 6 | 12–20 reps | @10 |
| 5 | Ab Wheel | 3 | 8–12 reps | @10 |
| 6 | Leg Press (45 Degrees) | 2 | 12 reps | @8.5 |
| 7 | Leg Extension | 2 | 15 reps | @8.5 |
| 1 | 15 reps | @9.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 3 | 8–12 reps | @9.5 |
| 2 | Bench Press (Dumbbell) | 3 | 8–12 reps | @9.5 |
| 3 | Lat Pulldown | 3 | 10–15 reps | @9.5 |
| 4 | Lu Raise | 3 | 10–12 reps | @9.5 |
| 5 | Shrug (Barbell) | 3 | 12–15 reps | @10 |
| 6 | Pec Deck (Machine) | 2 | 8–12 reps | @10 |
| 7 | Russian Twist (Dumbbell) | 3 | 15 reps | @9.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Spider Curl | 3 | 8–12 reps | @9.5 |
| 2 | Preacher Curl (Dumbbell) | 3 | 10–12 reps | @9.5 |
| 3 | V-Handle Tricep Pushdown (Cable) | 3 | 10–12 reps | @10 |
| 4 | Ab Wheel | 4 | 10–12 reps | @10 |
| 5 | Side Bend (Dumbbell) | 2 | 10–12 reps | @10 |
| 6 | Calf Raise (Leg Press) | 5 | 12–20 reps | @10 |
| 7 | Lying Tricep Extension (Barbell) | 1 | 12 reps | @8 |
| 1 | 12 reps | @8.5 | ||
| 1 | 12 reps | @9 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 4 days/week full body workout program for beasts is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
4 days/week full body workout program for beasts is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
4 days/week full body workout program for beasts is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
