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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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.4%
Front Delts
10.3%
Upper Back
8.9%
Abs
8.5%
Biceps
8.2%
Calves
8.2%
Hamstrings
6.8%
Middle Delts
6.7%
Chest
6.7%
Lats
6.2%
Quadriceps
5.5%
Glutes
5.5%
Rear Delts
4%
Lower Back
1.6%
Forearms
1.5%
Adductors
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
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