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4 ish day

by Gav H.
1 athletes joined

Program Description

Strength and hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 20, 2024 08:23
  • Last Edited
    Jun 18, 2025 12:11

Summary

Introducing the "4 ish day" program, a dynamic 2-week training plan designed for those ready to elevate their fitness game. With five sessions per week, this program focuses on a blend of compound and isolation movements, targeting major muscle groups to build strength and endurance. Expect to engage in exercises like bent-over rows, pull-ups, and tricep pushdowns, all tailored to push your limits and maximize gains. Whether you're a seasoned lifter or just starting out, this program will keep you motivated and on track to achieving your fitness goals. Get ready to transform your routine!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 8
3
Hamstring Curl
3
12 reps
RPE 8
4
Snatch Deadlift
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
2
Squat (Smith Machine)
3
12 reps
RPE 8.5
3
Snatch Deadlift
2
8 reps
RPE 8
4
Leg Extension
2
15 reps
RPE 10
5
Hamstring Curl
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
RPE 9
2
Pull-Up (Bodyweight)
3
12 reps
RPE 10
3
Pullover (Machine)
2
12 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Rear Delt Fly (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
12 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Dip (Weighted)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
3
Incline Chest Press (Machine)
2
15 reps
RPE 9.5
4
Pec Deck (Machine)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
12 reps
RPE 8
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Bent Over Row (Barbell)
2
12 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
12 reps
RPE 9
2
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
12 reps
RPE 8
5
Wrist Curls
2
15 reps
RPE 9
6
Overhead Press (Barbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
7 reps
RPE 8
2
Shoulder Press (Machine)
2
12 reps
RPE 8
3
Rear Delt Fly (Machine)
2
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 9.5
2
Zercher Squat (Barbell)
3
12 reps
RPE 8
3
Leg Extension
2
15 reps
RPE 8
4
Hamstring Curl
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 9.5
2
Squat (Smith Machine)
3
12 reps
RPE 8
3
Leg Extension
2
15 reps
RPE 9
4
Hamstring Curl
2
12 reps
RPE 9
5
Seated Calf Raise
2
12 reps
RPE 8
Week 1
1 / 2 Weeks
Day 2
1
Bent Over Row (Barbell)
3 Sets
12 Reps
@9
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
@10
3
Pullover (Machine)
2 Sets
12 Reps
@8
4
Seated Row (Cable)
3 Sets
10 Reps
@9
5
Rear Delt Fly (Machine)
2 Sets
12 Reps
@8
Day 4
1
Tricep Pushdown (Cable)
4 Sets
12 Reps
@9
2
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@9
3
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9
4
Preacher Curl (EZ Bar)
2 Sets
12 Reps
@8
5
Wrist Curls
2 Sets
15 Reps
@9
6
Overhead Press (Barbell)
2 Sets
10 Reps
@8
Day 5
1
Deadlift (Barbell)
3 Sets
10 Reps
@9.5
2
Zercher Squat (Barbell)
3 Sets
12 Reps
@8
3
Leg Extension
2 Sets
15 Reps
@8
4
Hamstring Curl
2 Sets
12 Reps
@8
Day 3
1
Bench Press (Paused)
3 Sets
10 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
3
Incline Chest Press (Machine)
2 Sets
15 Reps
@9.5
4
Pec Deck (Machine)
2 Sets
15 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@9
2
Leg Extension
3 Sets
12 Reps
@8
3
Hamstring Curl
3 Sets
12 Reps
@8
4
Snatch Deadlift
3 Sets
10 Reps
@9.5