ZSFB 4 Day | Workout Programs | Boostcamp App |

ZSFB 4 Day

by Zack S.

5 athletes joined

Program Description

Full Body 4 Day Workout For powerlifting and aesthetics

Program Overview

Level

Intermediate

Goal

Bodybuilding, Powerlifting, Powerbuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

90 minutes

Created

May 04, 2024 11:17

Last Edited

Jun 23, 2024 12:17

down_app

Day 1

1

Squat (Barbell)

4 Sets

8 Reps

2

Bench Press (Barbell)

3 Sets

10 Reps

3

Lat Pulldown

3 Sets

15 Reps

4

Face Pull

3 Sets

15 Reps

5

Leg Curl

3 Sets

15 Reps

6

Bicep Curl (Dumbbell)

3 Sets

15 Reps

7

Hanging Leg Raise

3 Sets

15 Reps

Day 2

1

Overhead Press (Barbell)

5 Sets

3 Reps

2

Preacher Curl (Barbell)

3 Sets

10 Reps

3

Reverse Dumbell Fly

3 Sets

15 Reps

4

Incline Bench Press (Barbell)

3 Sets

8 Reps

5A

Standing Calf Raise

4 Sets

25 Reps

5B

Hammer Curl

3 Sets

15 Reps

6

Wide Grip Pull-Up

3 Sets

AMRAP

Day 4

1

Overhead Press (Barbell)

3 Sets

10 Reps

2

Bent Over Row (Barbell)

3 Sets

15 Reps

3

Deadlift (Barbell)

5 Sets

3 Reps

4A

Standing Calf Raise

4 Sets

25 Reps

4B

Skull Crusher

3 Sets

15 Reps

5A

Bulgarian Split Squat (Dumbbell)

3 Sets

15 Reps

5B

Bicep Curl (Dumbbell)

3 Sets

15 Reps

6

Abs Crunch (Weighted)

3 Sets

15 Reps

Day 3

1

Bench Press (Barbell)

5 Sets

3 Reps

2

Leg Curl

1 Set

1 Set

1 Set

15 Reps

10 Reps

5 Reps

3

Lat Pulldown

3 Sets

15 Reps

4

Hip Abductor (Machine)

3 Sets

15 Reps

5A

Lateral Raise (Dumbbell)

3 Sets

15 Reps

5B

Wrist Curls

3 Sets

15 Reps

6

Tricep Rope Push Down (Cable)

3 Sets

15 Reps