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4 Day Strength Funsies

by Benjamin F.

Program Description

I wanna get big and strong and eat stuff and lift weights. This program has stuff for everyone sort of, because it has a lot of barbell work, but it also has some calisthenics work (which helps people who have a weight plateau or are losing weight have something to progress on consistently).

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 01, 2025 12:48
  • Last Edited
    Feb 01, 2025 01:18
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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
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 8
2
Dip (Weighted)
3
6-10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
16 reps
RPE 6.5
4
Lat Pulldown
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 8
2
Dip (Weighted)
3
6-10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
16 reps
RPE 6.5
4
Lat Pulldown
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 8
2
Dip (Weighted)
3
6-10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
16 reps
RPE 6.5
4
Lat Pulldown
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 8
2
Dip (Weighted)
3
6-10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
16 reps
RPE 6.5
4
Lat Pulldown
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 8
2
Dip (Weighted)
3
6-10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
16 reps
RPE 6.5
4
Lat Pulldown
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 8
2
Dip (Weighted)
3
6-10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
16 reps
RPE 6.5
4
Lat Pulldown
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 8
2
Dip (Weighted)
3
6-10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
16 reps
RPE 6.5
4
Lat Pulldown
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 8
2
Dip (Weighted)
3
6-10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
16 reps
RPE 6.5
4
Lat Pulldown
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
5
12 reps
RPE 6.5
3
Seated Calf Raise
5
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
5
12 reps
RPE 6.5
3
Seated Calf Raise
5
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
5
12 reps
RPE 6.5
3
Seated Calf Raise
5
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
5
12 reps
RPE 6.5
3
Seated Calf Raise
5
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
5
12 reps
RPE 6.5
3
Seated Calf Raise
5
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
5
12 reps
RPE 6.5
3
Seated Calf Raise
5
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
5
12 reps
RPE 6.5
3
Seated Calf Raise
5
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
5
12 reps
RPE 6.5
3
Seated Calf Raise
5
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-8 reps
RPE 8
2
Bench Press (Close Grip)
3
6-10 reps
RPE 8
3
Chin-Up (Weighted)
3
16 reps
RPE 6.5
4
Bent Over Row (Barbell)
3
8 reps
RPE 7
5
Standing Pullover (Cable)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-8 reps
RPE 8
2
Bench Press (Close Grip)
3
6-10 reps
RPE 8
3
Chin-Up (Weighted)
3
16 reps
RPE 6.5
4
Bent Over Row (Barbell)
3
8 reps
RPE 7
5
Standing Pullover (Cable)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-8 reps
RPE 8
2
Bench Press (Close Grip)
3
6-10 reps
RPE 8
3
Chin-Up (Weighted)
3
16 reps
RPE 6.5
4
Bent Over Row (Barbell)
3
8 reps
RPE 7
5
Standing Pullover (Cable)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-8 reps
RPE 8
2
Bench Press (Close Grip)
3
6-10 reps
RPE 8
3
Chin-Up (Weighted)
3
16 reps
RPE 6.5
4
Bent Over Row (Barbell)
3
8 reps
RPE 7
5
Standing Pullover (Cable)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-8 reps
RPE 8
2
Bench Press (Close Grip)
3
6-10 reps
RPE 8
3
Chin-Up (Weighted)
3
16 reps
RPE 6.5
4
Bent Over Row (Barbell)
3
8 reps
RPE 7
5
Standing Pullover (Cable)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-8 reps
RPE 8
2
Bench Press (Close Grip)
3
6-10 reps
RPE 8
3
Chin-Up (Weighted)
3
16 reps
RPE 6.5
4
Bent Over Row (Barbell)
3
8 reps
RPE 7
5
Standing Pullover (Cable)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-8 reps
RPE 8
2
Bench Press (Close Grip)
3
6-10 reps
RPE 8
3
Chin-Up (Weighted)
3
16 reps
RPE 6.5
4
Bent Over Row (Barbell)
3
8 reps
RPE 7
5
Standing Pullover (Cable)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-8 reps
RPE 8
2
Bench Press (Close Grip)
3
6-10 reps
RPE 8
3
Chin-Up (Weighted)
3
16 reps
RPE 6.5
4
Bent Over Row (Barbell)
3
8 reps
RPE 7
5
Standing Pullover (Cable)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
RPE 8
2
Back Extension
5
12 reps
RPE 6.5
3
Standing Calf Raise
5
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
RPE 8
2
Back Extension
5
12 reps
RPE 6.5
3
Standing Calf Raise
5
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
RPE 8
2
Back Extension
5
12 reps
RPE 6.5
3
Standing Calf Raise
5
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
RPE 8
2
Back Extension
5
12 reps
RPE 6.5
3
Standing Calf Raise
5
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
RPE 8
2
Back Extension
5
12 reps
RPE 6.5
3
Standing Calf Raise
5
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
RPE 8
2
Back Extension
5
12 reps
RPE 6.5
3
Standing Calf Raise
5
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
RPE 8
2
Back Extension
5
12 reps
RPE 6.5
3
Standing Calf Raise
5
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
RPE 8
2
Back Extension
5
12 reps
RPE 6.5
3
Standing Calf Raise
5
8 reps
RPE 8
Week 1
1 / 8 Weeks
Day 3
1
Overhead Press (Barbell)
4 Sets
4-8 Reps
@8
2
Bench Press (Close Grip)
3 Sets
6-10 Reps
@8
3
Chin-Up (Weighted)
3 Sets
16 Reps
@6.5
4
Bent Over Row (Barbell)
3 Sets
8 Reps
@7
5
Standing Pullover (Cable)
3 Sets
8-10 Reps
@8
Day 1
1
Bench Press (Barbell)
4 Sets
4-8 Reps
@8
2
Dip (Weighted)
3 Sets
6-10 Reps
@8
3
Incline Chest Fly (Dumbbell)
3 Sets
16 Reps
@6.5
4
Lat Pulldown
3 Sets
8 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@8
Day 2
1
Deadlift (Barbell)
5 Sets
4-6 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
5 Sets
12 Reps
@6.5
3
Seated Calf Raise
5 Sets
8 Reps
@8
Day 4
1
Squat (Barbell)
5 Sets
4-6 Reps
@8
2
Back Extension
5 Sets
12 Reps
@6.5
3
Standing Calf Raise
5 Sets
8 Reps
@8