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Bodybuilding/strength training

by FisH F.

Program Description

Unleash your potential with this comprehensive 4-week bodybuilding and strength training program designed for all fitness levels. Comprising 20 intense sessions, each lasting around 90 minutes, this plan focuses on building muscle and power through a variety of exercises targeting major muscle groups. You'll engage in a mix of compound and isolation movements, utilizing a full gym setup to maximize your gains. Whether you're a novice or an advanced lifter, this program will challenge you and help you achieve your goals.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 26, 2025 03:30
  • Last Edited
    Jul 26, 2025 07:27
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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
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 9.5
3
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 9.5
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 9.5
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9.5
6
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 9.5
7
Lateral Raise (Machine)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 9.5
3
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 9.5
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 9.5
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9.5
6
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 9.5
7
Lateral Raise (Machine)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 9.5
3
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 9.5
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 9.5
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9.5
6
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 9.5
7
Lateral Raise (Machine)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 9.5
3
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 9.5
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 9.5
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9.5
6
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 9.5
7
Lateral Raise (Machine)
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9.5
2
Lying Leg Curl
3
10 reps
RPE 9.5
3
Wrist Curls
4
8-12 reps
RPE 9.5
4
Calf Raise (Leg Press)
3
6-10 reps
RPE 9.5
5
Hip Thrust (Machine)
3
8-12 reps
RPE 9.5
6
Calf Raise (Leg Press)
3
6-10 reps
RPE 9.5
7
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9.5
2
Deadlift (Barbell)
3
1-5 reps
RPE 9.5
3
Lying Leg Curl
3
10 reps
RPE 9.5
4
Wrist Curls
4
8-12 reps
RPE 9.5
5
Calf Raise (Leg Press)
3
6-10 reps
RPE 9.5
6
Hip Thrust (Machine)
3
8-12 reps
RPE 9.5
7
Calf Raise (Leg Press)
3
6-10 reps
RPE 9.5
8
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9.5
9
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9.5
2
Lying Leg Curl
3
10 reps
RPE 9.5
3
Wrist Curls
4
8-12 reps
RPE 9.5
4
Calf Raise (Leg Press)
3
6-10 reps
RPE 9.5
5
Hip Thrust (Machine)
3
8-12 reps
RPE 9.5
6
Calf Raise (Leg Press)
3
6-10 reps
RPE 9.5
7
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9.5
2
Deadlift (Barbell)
3
1-5 reps
RPE 9.5
3
Lying Leg Curl
3
10 reps
RPE 9.5
4
Wrist Curls
4
8-12 reps
RPE 9.5
5
Calf Raise (Leg Press)
3
6-10 reps
RPE 9.5
6
Hip Thrust (Machine)
3
8-12 reps
RPE 9.5
7
Calf Raise (Leg Press)
3
6-10 reps
RPE 9.5
8
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9.5
9
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
3
10-15 reps
RPE 9.5
2
Lateral Raise (Cable)
3
12 reps
RPE 9.5
3
Shoulder Press (Plate Loaded)
4
6-10 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9.5
5
Power Shrug
3
6-10 reps
RPE 9.5
6
Incline Tricep Extension (Dumbbell)
3
8-10 reps
RPE 9.5
7
Skull Crusher (Barbell)
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
3
10-15 reps
RPE 9.5
2
Lateral Raise (Cable)
3
12 reps
RPE 9.5
3
Shoulder Press (Plate Loaded)
4
6-10 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9.5
5
Power Shrug
3
6-10 reps
RPE 9.5
6
Incline Tricep Extension (Dumbbell)
3
8-10 reps
RPE 9.5
7
Skull Crusher (Barbell)
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
3
10-15 reps
RPE 9.5
2
Lateral Raise (Cable)
3
12 reps
RPE 9.5
3
Shoulder Press (Plate Loaded)
4
6-10 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9.5
5
Power Shrug
3
6-10 reps
RPE 9.5
6
Incline Tricep Extension (Dumbbell)
3
8-10 reps
RPE 9.5
7
Skull Crusher (Barbell)
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
3
10-15 reps
RPE 9.5
2
Lateral Raise (Cable)
3
12 reps
RPE 9.5
3
Shoulder Press (Plate Loaded)
4
6-10 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9.5
5
Power Shrug
3
6-10 reps
RPE 9.5
6
Incline Tricep Extension (Dumbbell)
3
8-10 reps
RPE 9.5
7
Skull Crusher (Barbell)
3
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9.5
3
Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
4
Chest Fly (Cable)
2
12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9.5
7
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9.5
9
Skull Crusher (Barbell)
2
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9.5
3
Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
4
Chest Fly (Cable)
2
12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9.5
7
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9.5
9
Skull Crusher (Barbell)
2
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9.5
3
Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
4
Chest Fly (Cable)
2
12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9.5
7
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9.5
9
Skull Crusher (Barbell)
2
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9.5
3
Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
4
Chest Fly (Cable)
2
12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9.5
7
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9.5
9
Skull Crusher (Barbell)
2
10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9.5
2
Barbell Row
3
6-10 reps
RPE 9.5
3
Standing Pullover (Cable)
3
12 reps
RPE 9.5
4
Rear Delt Fly (Machine)
4
10-15 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9.5
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9.5
7
Wrist Curls
3
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9.5
2
Barbell Row
3
6-10 reps
RPE 9.5
3
Standing Pullover (Cable)
3
12 reps
RPE 9.5
4
Rear Delt Fly (Machine)
4
10-15 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9.5
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9.5
7
Wrist Curls
3
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9.5
2
Barbell Row
3
6-10 reps
RPE 9.5
3
Standing Pullover (Cable)
3
12 reps
RPE 9.5
4
Rear Delt Fly (Machine)
4
10-15 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9.5
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9.5
7
Wrist Curls
3
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9.5
2
Barbell Row
3
6-10 reps
RPE 9.5
3
Standing Pullover (Cable)
3
12 reps
RPE 9.5
4
Rear Delt Fly (Machine)
4
10-15 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9.5
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9.5
7
Wrist Curls
3
8-12 reps
RPE 9.5
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
5-10 Reps
@9.5
2
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@9.5
3
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@9.5
4
Lat Pulldown (Close Grip)
3 Sets
6-10 Reps
@9.5
5
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@9.5
6
Lat Pulldown (Neutral Grip)
3 Sets
8-10 Reps
@9.5
7
Lateral Raise (Machine)
3 Sets
12 Reps
@9.5
Day 2
1
Squat (Barbell)
3 Sets
5-8 Reps
@9.5
2
Lying Leg Curl
3 Sets
10 Reps
@9.5
3
Wrist Curls
4 Sets
8-12 Reps
@9.5
4
Calf Raise (Leg Press)
3 Sets
6-10 Reps
@9.5
5
Hip Thrust (Machine)
3 Sets
8-12 Reps
@9.5
6
Calf Raise (Leg Press)
3 Sets
6-10 Reps
@9.5
7
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@9.5
8
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
@9.5
Day 5
1
Lat Pulldown
3 Sets
6-10 Reps
@9.5
2
Barbell Row
3 Sets
6-10 Reps
@9.5
3
Standing Pullover (Cable)
3 Sets
12 Reps
@9.5
4
Rear Delt Fly (Machine)
4 Sets
10-15 Reps
@9.5
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9.5
6
Hammer Curl (Dumbbell)
3 Sets
8-10 Reps
@9.5
7
Wrist Curls
3 Sets
8-12 Reps
@9.5
Day 4
1
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
@9.5
2
Incline Bench Press (Dumbbell)
2 Sets
5-10 Reps
@9.5
3
Bench Press (Dumbbell)
2 Sets
5-8 Reps
@9.5
4
Chest Fly (Cable)
2 Sets
12 Reps
@9.5
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
@9.5
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9.5
7
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@9.5
8
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@9.5
9
Skull Crusher (Barbell)
2 Sets
10 Reps
@9.5
Day 3
1
Single Arm Rear Delt Cable Fly
3 Sets
10-15 Reps
@9.5
2
Lateral Raise (Cable)
3 Sets
12 Reps
@9.5
3
Shoulder Press (Plate Loaded)
4 Sets
6-10 Reps
@9.5
4
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@9.5
5
Power Shrug
3 Sets
6-10 Reps
@9.5
6
Incline Tricep Extension (Dumbbell)
3 Sets
8-10 Reps
@9.5
7
Skull Crusher (Barbell)
3 Sets
10 Reps
@9.5