Default skin (4 Days)
Standard training that covers the main muscles that influence physique
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 4 | 8 reps | @10 |
| 2 | Romanian Deadlift (Barbell) | 4 | 8 reps | @10 |
| 3 | Leg Extension | 3 | 10 reps | @10 |
| 4 | Seated Hamstring Curl | 3 | 10 reps | @10 |
| 5 | Abs Crunch (Bodyweight) | 3 | 12 reps | @10 |
| 6 | Bent Leg Raise | 3 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 8 reps | @8.5 |
| 2 | Chest Supported Row (Dumbbell) | 3 | 8 reps | @10 |
| 3 | Incline Chest Press (Machine) | 2 | 6 reps | @10 |
| 4 | Lat Pulldown | 3 | 10 reps | @10 |
| 5 | Rear Delt Fly (Cable) | 4 | 10 reps | @9 |
| 6 | Bicep Curl (Cable) | 3 | 10 reps | @10 |
| 7 | Hammer Curl (Cable) | 3 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 4 | 8 reps | @10 |
| 2 | Romanian Deadlift (Barbell) | 4 | 8 reps | @10 |
| Superset | ||||
| 3A | Lateral Raise (Cable) | 3 | 10 reps | @10 |
| 3B | Rear Delt Fly (Cable) | 3 | 10 reps | @10 |
| Superset | ||||
| 4A | Overhead Tricep Extension (Cable) | 2 | 10 reps | @9 |
| 4B | Tricep Extension (Cable) | 2 | 10 reps | @10 |
| 5 | Bicep Curl (Cable) | 2 | 10 reps | @10 |
| Superset | ||||
| 6A | Hammer Curl | 2 | 10 reps | @10 |
| 6B | Bent Leg Raise | 2 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 8 reps | @8.5 |
| 2 | Chest Supported Row (Dumbbell) | 3 | 8 reps | @10 |
| 3 | Incline Chest Press (Machine) | 2 | 6 reps | @10 |
| 4 | Lat Pulldown | 3 | 10 reps | @10 |
| Superset | ||||
| 5A | Overhead Tricep Extension (Cable) | 3 | 10 reps | @9 |
| 5B | Tricep Extension (Cable) | 2 | 10 reps | @10 |
| Superset | ||||
| 6A | Lateral Raise (Cable) | 4 | 8 reps | @10 |
| 6B | Rear Delt Fly (Cable) | 2 | 10 reps | @10 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Default skin (4 Days) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 120 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.
Default skin (4 Days) 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Default skin (4 Days) 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
