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4 Day Workout

by Quintin Wise

Program Description

Unlock your strength potential with this comprehensive 4 Day Workout program, designed to transform your physique over 9 weeks. Tailored for those ready to commit to four training days each week, this program focuses on building muscle and enhancing endurance through a balanced mix of compound and isolation exercises. Each session is strategically crafted to maximize gains while allowing for optimal recovery, ensuring you stay motivated and on track. Get ready to push your limits and achieve the results you've been striving for!

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Olympic Weightlifting, Athletics
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 26, 2025 01:42
  • Last Edited
    Jun 26, 2025 01:43
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
5 reps
-
2
Front Squat (Barbell)
4
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
4
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
5 reps
-
2
Front Squat (Barbell)
4
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
4
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
5 reps
-
2
Front Squat (Barbell)
4
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
4
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
-
2
Front Squat (Barbell)
4
6 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
8 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
-
2
Front Squat (Barbell)
4
6 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
8 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
-
2
Front Squat (Barbell)
4
6 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
8 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3 reps
-
2
Front Squat (Barbell)
4
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
5 reps
-
5
Bent Over Row (Dumbbell)
3
6 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3 reps
-
2
Front Squat (Barbell)
4
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
5 reps
-
5
Bent Over Row (Dumbbell)
3
6 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3 reps
-
2
Front Squat (Barbell)
4
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
5 reps
-
5
Bent Over Row (Dumbbell)
3
6 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Leg Curl
4
8 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Leg Curl
4
8 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Leg Curl
4
8 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
6 reps
-
4
Leg Curl
4
5 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
6 reps
-
4
Leg Curl
4
5 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
6 reps
-
4
Leg Curl
4
5 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
5 reps
-
2
Front Squat (Barbell)
4
8 reps
-
3
Underhand Lat Pulldown
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
5 reps
-
5
Barbell Row
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
5 reps
-
2
Front Squat (Barbell)
4
8 reps
-
3
Underhand Lat Pulldown
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
5 reps
-
5
Barbell Row
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
5 reps
-
2
Front Squat (Barbell)
4
8 reps
-
3
Underhand Lat Pulldown
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
5 reps
-
5
Barbell Row
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
-
2
Front Squat (Barbell)
4
6 reps
-
3
Underhand Lat Pulldown
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
5
Bent Over Row (Barbell)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
-
2
Front Squat (Barbell)
4
6 reps
-
3
Underhand Lat Pulldown
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
5
Bent Over Row (Barbell)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
-
2
Front Squat (Barbell)
4
6 reps
-
3
Underhand Lat Pulldown
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
5
Bent Over Row (Barbell)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3 reps
-
2
Front Squat (Barbell)
4
5 reps
-
3
Underhand Lat Pulldown
3
6 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
5 reps
-
5
Bent Over Row (Barbell)
3
6 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3 reps
-
2
Front Squat (Barbell)
4
5 reps
-
3
Underhand Lat Pulldown
3
6 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
5 reps
-
5
Bent Over Row (Barbell)
3
6 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3 reps
-
2
Front Squat (Barbell)
4
5 reps
-
3
Underhand Lat Pulldown
3
6 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
5 reps
-
5
Bent Over Row (Barbell)
3
6 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Leg Curl
3
8 reps
-
5
Incline Bench Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Leg Curl
3
8 reps
-
5
Incline Bench Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Leg Curl
3
8 reps
-
5
Incline Bench Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
6 reps
-
4
Leg Curl
3
6 reps
-
5
Incline Bench Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
6 reps
-
4
Leg Curl
3
6 reps
-
5
Incline Bench Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
6 reps
-
4
Leg Curl
3
6 reps
-
5
Incline Bench Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Hang Clean
4 Sets
5 Reps
-
2
Front Squat (Barbell)
4 Sets
8 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
5
Bent Over Row (Dumbbell)
4 Sets
12 Reps
-
6
Bicep Curl (Barbell)
3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
-
4
Hamstring Curl
3 Sets
12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
Day 3
1
Hang Clean
4 Sets
5 Reps
-
2
Front Squat (Barbell)
4 Sets
8 Reps
-
3
Underhand Lat Pulldown
3 Sets
12 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
5 Reps
-
5
Barbell Row
3 Sets
12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
Day 4
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-