Big 4x4
High frequency with an emphasis on one lift a day.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Safety Bar Squat | 4 | 10–12 reps | @8 |
| 1B | Standing Shoulder Press (Dumbbell) | 3 | 18–20 reps | @8 |
| Superset | ||||
| 2A | Preacher Curl (EZ Bar) | 2 | 25–30 reps | @8 |
| 2B | Dead Bug | 2 | 25–30 reps | @8 |
| 2C | Band Pull Apart | 2 | 25–30 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Neutral Grip Dumbbell Bench Press | 4 | 10–12 reps | @8 |
| 1B | Single Leg Romanian Deadlift | 3 | 18–20 reps | @8 |
| Superset | ||||
| 2A | Overhead Tricep Extension (Barbell) | 2 | 25–30 reps | @8 |
| 2B | Pallof Press | 2 | 25–30 reps | @8 |
| 2C | Lateral Raise (Super ROM) | 2 | 25–30 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Trap Bar Deadlift | 4 | 10–12 reps | @8 |
| 1B | Pull-Up (Band) | 3 | 18–20 reps | @8 |
| Superset | ||||
| 2A | Cross Body Curl | 2 | 25–30 reps | @8 |
| 2B | Sit Up | 2 | 25–30 reps | @8 |
| 2C | Lateral Raise (Super ROM) | 2 | 25–30 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Pendlay Row | 4 | 10–12 reps | @8 |
| 1B | Bulgarian Split Squat (Barbell) | 3 | 18–20 reps | @8 |
| Superset | ||||
| 2A | Hammer Curl (Dumbbell) | 2 | 25–30 reps | @8 |
| 2B | Ab Wheel | 2 | 25–30 reps | @8 |
| 2C | Band Face Pull | 2 | 25–30 reps | @8 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Big 4x4 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 30 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Big 4x4 is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Big 4x4 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
