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The Four Horsemen

by James P.
2 athletes joined

Program Description

•Build strength / endurance in a higher rep range •Full Body Hypertrophy •Focus on the Big 4 lifts (Squat, Bench, Deadlift, OHP)

Program Overview

  • Level
    Intermediate, Beginner, Novice, Advanced
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 12, 2025 01:13
  • Last Edited
    Jun 18, 2025 10:46

Summary

Unleash your strength with "The Four Horsemen," a focused 3-week program designed for serious lifters. Train three days a week, emphasizing key lifts like the squat and bench press, while integrating accessory movements to sculpt your entire physique. Each session combines compound and isolation exercises, ensuring balanced muscle development and optimal recovery. Get ready to push your limits and achieve impressive gains in strength and muscle definition!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8-10
2
Bench Press (Barbell)
3
6-10 reps
RPE 8-10
3
Barbell Row
3
6-10 reps
RPE 8-10
4
Leg Curl
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
3
10-15 reps
RPE 10
6
Overhead Extension (EZ Bar)
3
10-15 reps
RPE 10
7
Hammer Curl
3
10-15 reps
RPE 10
8
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
9
Decline Sit Up (Weighted)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8-10
2
Bench Press (Barbell)
3
6-10 reps
RPE 8-10
3
Barbell Row
3
6-10 reps
RPE 8-10
4
Leg Curl
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
3
10-15 reps
RPE 10
6
Overhead Extension (EZ Bar)
3
10-15 reps
RPE 10
7
Hammer Curl
3
10-15 reps
RPE 10
8
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
9
Decline Sit Up (Weighted)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8-10
2
Bench Press (Barbell)
3
6-10 reps
RPE 8-10
3
Barbell Row
3
6-10 reps
RPE 8-10
4
Leg Curl
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
3
10-15 reps
RPE 10
6
Overhead Extension (EZ Bar)
3
10-15 reps
RPE 10
7
Hammer Curl
3
10-15 reps
RPE 10
8
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
9
Decline Sit Up (Weighted)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8-10
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Incline Chest Press (Machine)
3
10-15 reps
RPE 10
6
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-10
7
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
9
Reverse Pec Deck
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8-10
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Incline Chest Press (Machine)
3
10-15 reps
RPE 10
6
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-10
7
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
9
Reverse Pec Deck
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8-10
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Incline Chest Press (Machine)
3
10-15 reps
RPE 10
6
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-10
7
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
9
Reverse Pec Deck
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6-10 reps
RPE 8-10
2
Neutral Grip Dumbbell Bench Press
3
6-10 reps
RPE 8-10
3
Dumbbell Row
3
6-10 reps
RPE 8-10
4
Leg Curl
3
10-15 reps
RPE 8-10
5
Lu Raise
3
10-15 reps
RPE 10
6
Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Bicep Curl (Cable)
3
10-15 reps
RPE 10
8
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
9
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6-10 reps
RPE 8-10
2
Neutral Grip Dumbbell Bench Press
3
6-10 reps
RPE 8-10
3
Dumbbell Row
3
6-10 reps
RPE 8-10
4
Leg Curl
3
10-15 reps
RPE 8-10
5
Lu Raise
3
10-15 reps
RPE 10
6
Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Bicep Curl (Cable)
3
10-15 reps
RPE 10
8
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
9
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6-10 reps
RPE 8-10
2
Neutral Grip Dumbbell Bench Press
3
6-10 reps
RPE 8-10
3
Dumbbell Row
3
6-10 reps
RPE 8-10
4
Leg Curl
3
10-15 reps
RPE 8-10
5
Lu Raise
3
10-15 reps
RPE 10
6
Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Bicep Curl (Cable)
3
10-15 reps
RPE 10
8
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
9
Hanging Leg Raise
3
AMRAP
RPE 10
Week 1
1 / 3 Weeks
Day 3
1
Split Squat (Smith Machine)
3 Sets
6-10 Reps
@8-10
2
Neutral Grip Dumbbell Bench Press
3 Sets
6-10 Reps
@8-10
3
Dumbbell Row
3 Sets
6-10 Reps
@8-10
4
Leg Curl
3 Sets
10-15 Reps
@8-10
5
Lu Raise
3 Sets
10-15 Reps
@10
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
7
Bicep Curl (Cable)
3 Sets
10-15 Reps
@10
8
Calf Raise (Leg Press)
3 Sets
10-15 Reps
@10
9
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
@8-10
2
Bench Press (Barbell)
3 Sets
6-10 Reps
@8-10
3
Barbell Row
3 Sets
6-10 Reps
@8-10
4
Leg Curl
3 Sets
10-15 Reps
@10
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
6
Overhead Extension (EZ Bar)
3 Sets
10-15 Reps
@10
7
Hammer Curl
3 Sets
10-15 Reps
@10
8
Calf Raise (Leg Press)
3 Sets
10-15 Reps
@10
9
Decline Sit Up (Weighted)
3 Sets
10-15 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
4-8 Reps
@8
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
@8-10
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Leg Extension
3 Sets
10-15 Reps
@10
5
Incline Chest Press (Machine)
3 Sets
10-15 Reps
@10
6
Chest Supported Row (Machine)
3 Sets
10-15 Reps
@8-10
7
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
8
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@10
9
Reverse Pec Deck
3 Sets
10-15 Reps
@10