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Bodybuilding/strength training

by FisH F.
1 athletes joined

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
    Aug 09, 2025 07:45

Summary

Transform your physique with this comprehensive 4-week bodybuilding and strength training program designed for serious lifters. Committing to five days a week, you'll target major muscle groups through a mix of compound and isolation exercises, ensuring balanced growth and strength. Each session is meticulously crafted to push your limits, featuring high-intensity workouts like barbell squats and dumbbell presses. Equip yourself with the full gym setup and get ready to sculpt your body while building functional strength!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Front Delts
11.8%
Chest
11%
Middle Delts
10.5%
Upper Back
10.3%
Biceps
9.2%
Lats
8.3%
Forearms
5.8%
Rear Delts
5.1%
Hamstrings
3.7%
Glutes
3.5%
Calves
3.3%
Quadriceps
2.3%
Abs
0.8%
Adductors
0.7%
Lower Back
0.7%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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)
2
5-10 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 9.5
3
Incline Chest Press (Machine)
2
6-12 reps
RPE 9.5
4
Incline Chest Fly (Dumbbell)
2
8-12 reps
RPE 9.5
5
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 9.5
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9.5
7
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 9.5
8
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)
2
5-10 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 9.5
3
Incline Chest Press (Machine)
2
6-12 reps
RPE 9.5
4
Incline Chest Fly (Dumbbell)
2
8-12 reps
RPE 9.5
5
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 9.5
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9.5
7
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 9.5
8
Lateral Raise (Machine)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 9.5
3
Incline Chest Press (Machine)
2
6-12 reps
RPE 9.5
4
Incline Chest Fly (Dumbbell)
2
8-12 reps
RPE 9.5
5
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 9.5
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9.5
7
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 9.5
8
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 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
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
5-10 Reps
@9.5
2
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@9.5
3
Incline Chest Press (Machine)
2 Sets
6-12 Reps
@9.5
4
Incline Chest Fly (Dumbbell)
2 Sets
8-12 Reps
@9.5
5
Lat Pulldown (Close Grip)
3 Sets
6-10 Reps
@9.5
6
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@9.5
7
Lat Pulldown (Neutral Grip)
2 Sets
8-10 Reps
@9.5
8
Lateral Raise (Machine)
3 Sets
12 Reps
@9.5