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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!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.6%
Chest
9.9%
Triceps
9.5%
Hamstrings
9.5%
Upper Back
9.2%
Glutes
8.8%
Lats
8.4%
Front Delts
7.3%
Biceps
5.6%
Middle Delts
4.8%
Olympic
2.2%
Rear Delts
2.1%
Abs
2.1%
Lower Back
1.9%
Adductors
1.9%
Forearms
1.3%
Calves
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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