Full Body 4x
Low-volume High Intensity
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| Superset | |||
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, Full Body 4x is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 weeks are fully unlocked.
This program is built around a full 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 90 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.
Full Body 4x 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 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Full Body 4x 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
