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Default skin (4 Days)

by Kofi A.
1 athletes joined

Program Description

Friendly to all experience levels. Designed for beginners following the push pull format

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Apr 08, 2025 08:27
  • Last Edited
    Jun 18, 2025 09:51

Summary

Unlock your potential with this comprehensive 4-week workout program designed for those ready to elevate their fitness game. With four focused training days each week, you'll engage in a mix of machine, barbell, and bodyweight exercises targeting all major muscle groups, including legs, chest, back, and core. Expect to build strength and endurance through carefully structured sets and reps, ensuring progressive overload for optimal results. Whether you're a seasoned lifter or just starting out, this program will keep you motivated and on track to achieve your fitness goals.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.2%
Hamstrings
10.1%
Triceps
9.6%
Abs
8.2%
Quadriceps
8%
Biceps
7.4%
Glutes
7.2%
Lats
6.9%
Rear Delts
6.6%
Front Delts
6.5%
Chest
6.4%
Lower Back
6.1%
Middle Delts
5.7%
Forearms
1%
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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
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
6 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5B
Tricep Extension (Cable)
2
10 reps
RPE 10
6A
Lateral Raise (Cable)
4
8 reps
RPE 10
6B
Rear Delt Fly (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
6 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5B
Tricep Extension (Cable)
2
10 reps
RPE 10
6A
Lateral Raise (Cable)
4
8 reps
RPE 10
6B
Rear Delt Fly (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
6 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5B
Tricep Extension (Cable)
2
10 reps
RPE 10
6A
Lateral Raise (Cable)
4
8 reps
RPE 10
6B
Rear Delt Fly (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
6 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5B
Tricep Extension (Cable)
2
10 reps
RPE 10
6A
Lateral Raise (Cable)
4
8 reps
RPE 10
6B
Rear Delt Fly (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
12 reps
RPE 10
6
Bent Leg Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
12 reps
RPE 10
6
Bent Leg Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
12 reps
RPE 10
6
Bent Leg Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
12 reps
RPE 10
6
Bent Leg Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
6 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 10
5
Rear Delt Fly (Cable)
4
10 reps
RPE 9
6
Bicep Curl (Cable)
3
10 reps
RPE 10
7
Hammer Curl (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
6 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 10
5
Rear Delt Fly (Cable)
4
10 reps
RPE 9
6
Bicep Curl (Cable)
3
10 reps
RPE 10
7
Hammer Curl (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
6 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 10
5
Rear Delt Fly (Cable)
4
10 reps
RPE 9
6
Bicep Curl (Cable)
3
10 reps
RPE 10
7
Hammer Curl (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
6 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 10
5
Rear Delt Fly (Cable)
4
10 reps
RPE 9
6
Bicep Curl (Cable)
3
10 reps
RPE 10
7
Hammer Curl (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3A
Lateral Raise (Cable)
3
10 reps
RPE 10
3B
Rear Delt Fly (Cable)
3
10 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
4B
Tricep Extension (Cable)
2
10 reps
RPE 10
5
Bicep Curl (Cable)
2
10 reps
RPE 10
6A
Hammer Curl
2
10 reps
RPE 10
6B
Bent Leg Raise
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3A
Lateral Raise (Cable)
3
10 reps
RPE 10
3B
Rear Delt Fly (Cable)
3
10 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
4B
Tricep Extension (Cable)
2
10 reps
RPE 10
5
Bicep Curl (Cable)
2
10 reps
RPE 10
6A
Hammer Curl
2
10 reps
RPE 10
6B
Bent Leg Raise
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3A
Lateral Raise (Cable)
3
10 reps
RPE 10
3B
Rear Delt Fly (Cable)
3
10 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
4B
Tricep Extension (Cable)
2
10 reps
RPE 10
5
Bicep Curl (Cable)
2
10 reps
RPE 10
6A
Hammer Curl
2
10 reps
RPE 10
6B
Bent Leg Raise
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3A
Lateral Raise (Cable)
3
10 reps
RPE 10
3B
Rear Delt Fly (Cable)
3
10 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
4B
Tricep Extension (Cable)
2
10 reps
RPE 10
5
Bicep Curl (Cable)
2
10 reps
RPE 10
6A
Hammer Curl
2
10 reps
RPE 10
6B
Bent Leg Raise
2
10 reps
RPE 10
Week 1
1 / 4 Weeks
Day 2
1
Hack Squat
4 Sets
8 Reps
@10
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@10
3
Leg Extension
3 Sets
10 Reps
@10
4
Seated Hamstring Curl
3 Sets
10 Reps
@10
5
Abs Crunch (Bodyweight)
3 Sets
12 Reps
@10
6
Bent Leg Raise
3 Sets
12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8.5
2
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
@10
3
Incline Chest Press (Machine)
2 Sets
6 Reps
@10
4
Lat Pulldown
3 Sets
10 Reps
@10
5
Rear Delt Fly (Cable)
4 Sets
10 Reps
@9
6
Bicep Curl (Cable)
3 Sets
10 Reps
@10
7
Hammer Curl (Cable)
3 Sets
10 Reps
@10
Day 4
1
Hack Squat
4 Sets
8 Reps
@10
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@10
3A
Lateral Raise (Cable)
3 Sets
10 Reps
@10
3B
Rear Delt Fly (Cable)
3 Sets
10 Reps
@10
4A
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@9
4B
Tricep Extension (Cable)
2 Sets
10 Reps
@10
5
Bicep Curl (Cable)
2 Sets
10 Reps
@10
6A
Hammer Curl
2 Sets
10 Reps
@10
6B
Bent Leg Raise
2 Sets
10 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8.5
2
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
@10
3
Incline Chest Press (Machine)
2 Sets
6 Reps
@10
4
Lat Pulldown
3 Sets
10 Reps
@10
5A
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@9
5B
Tricep Extension (Cable)
2 Sets
10 Reps
@10
6A
Lateral Raise (Cable)
4 Sets
8 Reps
@10
6B
Rear Delt Fly (Cable)
2 Sets
10 Reps
@10