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BoostcampPNG

Beginner 4days split

by Rokan R.

Program Description

My program is designed to help you learn, grow, and achieve your goals efficiently by providing clear guidance, practical strategies, and step-by-step support. *RPE Guidelines* -RPE 7–8: You should feel you could do 2–3 more reps before failure ideal for beginners. -Avoid absolute failure on accessory exercises. -Rest 60–90 sec between sets. -When a movement feels “too easy” at RPE 7–8, increase the weight by 1–2 kg or do 1 more rep.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 17, 2025 09:58
  • Last Edited
    Nov 17, 2025 10:13
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.1%
Hamstrings
12.1%
Abs
12.1%
Upper Back
9%
Lats
8.8%
Middle Delts
7.3%
Quadriceps
7.3%
Front Delts
7.1%
Triceps
5.8%
Chest
5.2%
Lower Back
5%
Biceps
3.8%
Rear Delts
2.5%
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 7-8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
5
Face Pull
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 7-8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
5
Face Pull
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 7-8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
5
Face Pull
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 7-8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
5
Face Pull
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 7-8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
5
Face Pull
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 7-8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
5
Face Pull
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 7-8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
5
Face Pull
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 7-8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
5
Face Pull
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 7-8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
5
Face Pull
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 7-8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
5
Face Pull
2
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 7
4
Leg Curl
2
10-12 reps
RPE 7
5
Plank
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 7
4
Leg Curl
2
10-12 reps
RPE 7
5
Plank
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 7
4
Leg Curl
2
10-12 reps
RPE 7
5
Plank
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 7
4
Leg Curl
2
10-12 reps
RPE 7
5
Plank
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 7
4
Leg Curl
2
10-12 reps
RPE 7
5
Plank
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 7
4
Leg Curl
2
10-12 reps
RPE 7
5
Plank
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 7
4
Leg Curl
2
10-12 reps
RPE 7
5
Plank
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 7
4
Leg Curl
2
10-12 reps
RPE 7
5
Plank
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 7
4
Leg Curl
2
10-12 reps
RPE 7
5
Plank
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 7
4
Leg Curl
2
10-12 reps
RPE 7
5
Plank
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7-8
2
Incline Dumbbel Bench Press
3
8-10 reps
RPE 7
3
Chest Fly (Dumbbell)
2
12-15 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7-8
2
Incline Dumbbel Bench Press
3
8-10 reps
RPE 7
3
Chest Fly (Dumbbell)
2
12-15 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7-8
2
Incline Dumbbel Bench Press
3
8-10 reps
RPE 7
3
Chest Fly (Dumbbell)
2
12-15 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7-8
2
Incline Dumbbel Bench Press
3
8-10 reps
RPE 7
3
Chest Fly (Dumbbell)
2
12-15 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7-8
2
Incline Dumbbel Bench Press
3
8-10 reps
RPE 7
3
Chest Fly (Dumbbell)
2
12-15 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7-8
2
Incline Dumbbel Bench Press
3
8-10 reps
RPE 7
3
Chest Fly (Dumbbell)
2
12-15 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7-8
2
Incline Dumbbel Bench Press
3
8-10 reps
RPE 7
3
Chest Fly (Dumbbell)
2
12-15 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7-8
2
Incline Dumbbel Bench Press
3
8-10 reps
RPE 7
3
Chest Fly (Dumbbell)
2
12-15 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7-8
2
Incline Dumbbel Bench Press
3
8-10 reps
RPE 7
3
Chest Fly (Dumbbell)
2
12-15 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7-8
2
Incline Dumbbel Bench Press
3
8-10 reps
RPE 7
3
Chest Fly (Dumbbell)
2
12-15 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-6 reps
RPE 7-8
2
Hip Thrust (Barbell)
3
8-10 mins
RPE 7
3
Goblet Squat
2
10-12 mins
RPE 7
4
Lateral Raise (Dumbbell)
2
12-15 mins
RPE 7
5
Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-6 reps
RPE 7-8
2
Hip Thrust (Barbell)
3
8-10 mins
RPE 7
3
Goblet Squat
2
10-12 mins
RPE 7
4
Lateral Raise (Dumbbell)
2
12-15 mins
RPE 7
5
Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-6 reps
RPE 7-8
2
Hip Thrust (Barbell)
3
8-10 mins
RPE 7
3
Goblet Squat
2
10-12 mins
RPE 7
4
Lateral Raise (Dumbbell)
2
12-15 mins
RPE 7
5
Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-6 reps
RPE 7-8
2
Hip Thrust (Barbell)
3
8-10 mins
RPE 7
3
Goblet Squat
2
10-12 mins
RPE 7
4
Lateral Raise (Dumbbell)
2
12-15 mins
RPE 7
5
Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-6 reps
RPE 7-8
2
Hip Thrust (Barbell)
3
8-10 mins
RPE 7
3
Goblet Squat
2
10-12 mins
RPE 7
4
Lateral Raise (Dumbbell)
2
12-15 mins
RPE 7
5
Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-6 reps
RPE 7-8
2
Hip Thrust (Barbell)
3
8-10 mins
RPE 7
3
Goblet Squat
2
10-12 mins
RPE 7
4
Lateral Raise (Dumbbell)
2
12-15 mins
RPE 7
5
Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-6 reps
RPE 7-8
2
Hip Thrust (Barbell)
3
8-10 mins
RPE 7
3
Goblet Squat
2
10-12 mins
RPE 7
4
Lateral Raise (Dumbbell)
2
12-15 mins
RPE 7
5
Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-6 reps
RPE 7-8
2
Hip Thrust (Barbell)
3
8-10 mins
RPE 7
3
Goblet Squat
2
10-12 mins
RPE 7
4
Lateral Raise (Dumbbell)
2
12-15 mins
RPE 7
5
Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-6 reps
RPE 7-8
2
Hip Thrust (Barbell)
3
8-10 mins
RPE 7
3
Goblet Squat
2
10-12 mins
RPE 7
4
Lateral Raise (Dumbbell)
2
12-15 mins
RPE 7
5
Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-6 reps
RPE 7-8
2
Hip Thrust (Barbell)
3
8-10 mins
RPE 7
3
Goblet Squat
2
10-12 mins
RPE 7
4
Lateral Raise (Dumbbell)
2
12-15 mins
RPE 7
5
Plank
3
AMRAP
-
Week 1
1 / 10 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7-8
@7-8
@7-8
2
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7-8
@7-8
@7-8
4
Lateral Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@7
5
Face Pull
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@7
Day 2
1
Goblet Squat
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7-8
@7-8
@7-8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
4
Leg Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@7
5
Plank
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7-8
@7-8
@7-8
2
Incline Dumbbel Bench Press
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
3
Chest Fly (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@7
4
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@7
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5-6 Reps
5-6 Reps
5-6 Reps
@7-8
@7-8
@7-8
2
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8-10 mins
8-10 mins
8-10 mins
@7
@7
@7
3
Goblet Squat
1 Set
1 Set
10-12 mins
10-12 mins
@7
@7
4
Lateral Raise (Dumbbell)
1 Set
1 Set
12-15 mins
12-15 mins
@7
@7
5
Plank
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-