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BoostcampPNG

Full Body 4x

by Mohannad Qusai
1 athletes joined

Program Description

Beginner-intermediate bodybuilding program

Program Overview

  • Level
    Beginner, Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 08, 2025 01:06
  • Last Edited
    Jul 10, 2025 01:05
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.3%
Chest
9.2%
Upper Back
8.7%
Lats
8.7%
Hamstrings
8.4%
Front Delts
8.1%
Biceps
7.8%
Quadriceps
7.1%
Middle Delts
6.5%
Glutes
5.8%
Calves
4.8%
Lower Back
3.9%
Rear Delts
3.6%
Abs
2.6%
Abductors
1.6%
Adductors
1.6%
Forearms
1.3%
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BlogBannerPC
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
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
6 reps
-
2
Preacher Curl (Dumbbell)
2
8 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Chest Supported Row (Machine)
2
6 reps
-
5
Leg Extension
2
8 reps
-
6
Single Arm Pushdown
2
8 reps
-
7
Pec Deck (Machine)
2
8 reps
-
8
Lat Pulldown
2
8 reps
-
9
Lateral Raise (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
6 reps
-
2
Preacher Curl (Dumbbell)
2
8 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Chest Supported Row (Machine)
2
6 reps
-
5
Leg Extension
2
8 reps
-
6
Single Arm Pushdown
2
8 reps
-
7
Pec Deck (Machine)
2
8 reps
-
8
Lat Pulldown
2
8 reps
-
9
Lateral Raise (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
6 reps
-
2
Preacher Curl (Dumbbell)
2
8 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Chest Supported Row (Machine)
2
6 reps
-
5
Leg Extension
2
8 reps
-
6
Single Arm Pushdown
2
8 reps
-
7
Pec Deck (Machine)
2
8 reps
-
8
Lat Pulldown
2
8 reps
-
9
Lateral Raise (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
6 reps
-
2
Preacher Curl (Dumbbell)
2
8 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Chest Supported Row (Machine)
2
6 reps
-
5
Leg Extension
2
8 reps
-
6
Single Arm Pushdown
2
8 reps
-
7
Pec Deck (Machine)
2
8 reps
-
8
Lat Pulldown
2
8 reps
-
9
Lateral Raise (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
6 reps
-
2
Preacher Curl (Dumbbell)
2
8 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Chest Supported Row (Machine)
2
6 reps
-
5
Leg Extension
2
8 reps
-
6
Single Arm Pushdown
2
8 reps
-
7
Pec Deck (Machine)
2
8 reps
-
8
Lat Pulldown
2
8 reps
-
9
Lateral Raise (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Leg Curl
2
8 reps
-
4
Rear Delt Fly (Cable)
2
8 reps
-
5
Calf Raise (Leg Press)
3
8 reps
-
6A
Hip Abductor (Machine)
2
8 reps
-
6B
Hip Adductor (Machine)
2
8 reps
-
7
Incline Curl (Dumbbell)
2
8 reps
-
8
Standing Pullover (Cable)
2
8 reps
-
9
Skull Crusher (Barbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Leg Curl
2
8 reps
-
4
Rear Delt Fly (Cable)
2
8 reps
-
5
Calf Raise (Leg Press)
3
8 reps
-
6A
Hip Abductor (Machine)
2
8 reps
-
6B
Hip Adductor (Machine)
2
8 reps
-
7
Incline Curl (Dumbbell)
2
8 reps
-
8
Standing Pullover (Cable)
2
8 reps
-
9
Skull Crusher (Barbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Leg Curl
2
8 reps
-
4
Rear Delt Fly (Cable)
2
8 reps
-
5
Calf Raise (Leg Press)
3
8 reps
-
6A
Hip Abductor (Machine)
2
8 reps
-
6B
Hip Adductor (Machine)
2
8 reps
-
7
Incline Curl (Dumbbell)
2
8 reps
-
8
Standing Pullover (Cable)
2
8 reps
-
9
Skull Crusher (Barbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Leg Curl
2
8 reps
-
4
Rear Delt Fly (Cable)
2
8 reps
-
5
Calf Raise (Leg Press)
3
8 reps
-
6A
Hip Abductor (Machine)
2
8 reps
-
6B
Hip Adductor (Machine)
2
8 reps
-
7
Incline Curl (Dumbbell)
2
8 reps
-
8
Standing Pullover (Cable)
2
8 reps
-
9
Skull Crusher (Barbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Leg Curl
2
8 reps
-
4
Rear Delt Fly (Cable)
2
8 reps
-
5
Calf Raise (Leg Press)
3
8 reps
-
6A
Hip Abductor (Machine)
2
8 reps
-
6B
Hip Adductor (Machine)
2
8 reps
-
7
Incline Curl (Dumbbell)
2
8 reps
-
8
Standing Pullover (Cable)
2
8 reps
-
9
Skull Crusher (Barbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
-
2
Pull-Up (Weighted)
2
6 reps
-
3
Lateral Raise (Machine)
2
8 reps
-
4
Dip (Weighted)
2
8 reps
-
5
Single Arm Row (Cable)
2
8 reps
-
6
Bench Press (Dumbbell)
2
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Preacher Curl (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
-
2
Pull-Up (Weighted)
2
6 reps
-
3
Lateral Raise (Machine)
2
8 reps
-
4
Dip (Weighted)
2
8 reps
-
5
Single Arm Row (Cable)
2
8 reps
-
6
Bench Press (Dumbbell)
2
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Preacher Curl (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
-
2
Pull-Up (Weighted)
2
6 reps
-
3
Lateral Raise (Machine)
2
8 reps
-
4
Dip (Weighted)
2
8 reps
-
5
Single Arm Row (Cable)
2
8 reps
-
6
Bench Press (Dumbbell)
2
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Preacher Curl (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
-
2
Pull-Up (Weighted)
2
6 reps
-
3
Lateral Raise (Machine)
2
8 reps
-
4
Dip (Weighted)
2
8 reps
-
5
Single Arm Row (Cable)
2
8 reps
-
6
Bench Press (Dumbbell)
2
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Preacher Curl (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
-
2
Pull-Up (Weighted)
2
6 reps
-
3
Lateral Raise (Machine)
2
8 reps
-
4
Dip (Weighted)
2
8 reps
-
5
Single Arm Row (Cable)
2
8 reps
-
6
Bench Press (Dumbbell)
2
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Preacher Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Face Pull
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Lat Pulldown
2
8 reps
-
6
Chest Fly (Cable)
3
8 reps
-
7
Single Arm Pushdown
2
8 reps
-
8
Calf Raise (Leg Press)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Face Pull
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Lat Pulldown
2
8 reps
-
6
Chest Fly (Cable)
3
8 reps
-
7
Single Arm Pushdown
2
8 reps
-
8
Calf Raise (Leg Press)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Face Pull
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Lat Pulldown
2
8 reps
-
6
Chest Fly (Cable)
3
8 reps
-
7
Single Arm Pushdown
2
8 reps
-
8
Calf Raise (Leg Press)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Face Pull
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Lat Pulldown
2
8 reps
-
6
Chest Fly (Cable)
3
8 reps
-
7
Single Arm Pushdown
2
8 reps
-
8
Calf Raise (Leg Press)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Face Pull
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Lat Pulldown
2
8 reps
-
6
Chest Fly (Cable)
3
8 reps
-
7
Single Arm Pushdown
2
8 reps
-
8
Calf Raise (Leg Press)
3
8 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Overhead Press (Machine)
2 Sets
6 Reps
-
2
Preacher Curl (Dumbbell)
2 Sets
8 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
-
4
Chest Supported Row (Machine)
2 Sets
6 Reps
-
5
Leg Extension
2 Sets
8 Reps
-
6
Single Arm Pushdown
2 Sets
8 Reps
-
7
Pec Deck (Machine)
2 Sets
8 Reps
-
8
Lat Pulldown
2 Sets
8 Reps
-
9
Lateral Raise (Machine)
2 Sets
8 Reps
-
Day 2
1
Hack Squat
2 Sets
8 Reps
-
2
Incline Chest Press (Machine)
2 Sets
8 Reps
-
3
Leg Curl
2 Sets
8 Reps
-
4
Rear Delt Fly (Cable)
2 Sets
8 Reps
-
5
Calf Raise (Leg Press)
3 Sets
8 Reps
-
6A
Hip Abductor (Machine)
2 Sets
8 Reps
-
6B
Hip Adductor (Machine)
2 Sets
8 Reps
-
7
Incline Curl (Dumbbell)
2 Sets
8 Reps
-
8
Standing Pullover (Cable)
2 Sets
8 Reps
-
9
Skull Crusher (Barbell)
2 Sets
8 Reps
-
Day 3
1
Hack Squat
2 Sets
8 Reps
-
2
Pull-Up (Weighted)
2 Sets
6 Reps
-
3
Lateral Raise (Machine)
2 Sets
8 Reps
-
4
Dip (Weighted)
2 Sets
8 Reps
-
5
Single Arm Row (Cable)
2 Sets
8 Reps
-
6
Bench Press (Dumbbell)
2 Sets
8 Reps
-
7
Romanian Deadlift (Barbell)
2 Sets
8 Reps
-
8
Preacher Curl (Dumbbell)
2 Sets
8 Reps
-
Day 4
1
Overhead Press (Machine)
2 Sets
8 Reps
-
2
Leg Extension
2 Sets
8 Reps
-
3
Face Pull
2 Sets
8 Reps
-
4
Leg Curl
2 Sets
8 Reps
-
5
Lat Pulldown
2 Sets
8 Reps
-
6
Chest Fly (Cable)
3 Sets
8 Reps
-
7
Single Arm Pushdown
2 Sets
8 Reps
-
8
Calf Raise (Leg Press)
3 Sets
8 Reps
-