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Grace 4 week plan

by Casen White
1 athletes joined

Program Description

Here’s a 4-week, 4-day-per-week gym workout plan designed to help lose body fat while gaining muscle using only machines, dumbbells, and kettlebells (no barbell movements) Day 1: Lower Body + Cardio Day 2: Upper Body + Core + Cardio Day 3: Lower Body + Core + Cardio Day 4: Full Body + Cardio This program is progressive, meaning each week builds on the last, helping to burn fat and build muscle efficiently. Let me know if you need any modifications!

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 25, 2025 07:12
  • Last Edited
    Mar 04, 2025 12:43
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Bike
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Leg Extension
3
12-15 reps
-
4
Step-Up (Weighted)
4
8 reps
-
5
V-Up
3
12 reps
-
6
Bike
1
12 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
12 reps
-
2
Goblet Squat
5
8 reps
-
3
Leg Extension
2
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hip Abductor (Machine)
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Russian Twist
3
20 reps
-
6
Bike
1
14 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Lying Leg Curl
3
15 reps
-
3
Leg Extension
2
1
1
15 reps
15 reps
10 reps
-
-
-
4
Hip Adductor (Machine)
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Russian Twist
3
20 reps
-
6
Bike
2
8 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Chest Press (Machine)
3
10-12 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Single Arm Row (Cable)
3
10 reps
-
5
Bicep Curl (Cable)
4
10 reps
-
6
Tricep Rope Push Down (Cable)
4
10 reps
-
7
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-10 reps
-
2
Arnold Press
1
1
1
20 reps
15 reps
12 reps
-
-
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
2
1
15 reps
12 reps
-
-
5
Plank with Shoulder Taps
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-10 reps
-
2
Push Up
2
1
10 reps
8 reps
-
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
2
1
15 reps
15 reps
-
-
5
Plank with Shoulder Taps
2
-20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Leg Extension
3
12 reps
-
3
Glute Kickback
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Plank
3
-20 mins
-
6
Stair Climber
1
8 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Lying Leg Curl
3
15 reps
-
3
Glute Kickback
4
10 reps
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Plank
2
-30 mins
-
6
Stair Climber
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
15 reps
-
2
Cable Crossover
3
12 reps
-
3
Kettlebell Swing
3
15 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5
Jump Squat
3
10 reps
-
6
Stair Climber
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
20 reps
-
2
V-Up
3
12 reps
-
3
Kettlebell Swing
3
15 reps
-
4
Bicep Curl (Cable)
4
12 reps
-
5
Jump Squat
3
10 reps
-
6
Stair Climber
3
6 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
12 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Farmer's Walk (Weighted)
4
-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Bent Over Row (Kettlebell)
4
12 reps
-
4
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Russian Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Single Arm Iso Row
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Russian Twist
3
20 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Leg Press
4 Sets
12 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
3
Lying Leg Curl
3 Sets
12-15 Reps
-
4
Step-Up (Weighted)
3 Sets
10 Reps
-
5
Lying Leg Raise
3 Sets
10 Reps
-
6
Bike
1 Set
10 mins
-
Day 2
1
Shoulder Press (Machine)
4 Sets
10 Reps
-
2
Lat Pulldown
3 Sets
10-12 Reps
-
3
Chest Press (Machine)
3 Sets
10-12 Reps
-
4
Seated Row (Machine)
3 Sets
12 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
7
Cardio
1 Set
-
Day 3
1
Goblet Squat
4 Sets
12 Reps
-
2
Leg Extension
3 Sets
12 Reps
-
3
Glute Kickback
3 Sets
12 Reps
-
4
Hip Abductor (Machine)
3 Sets
12 Reps
-
5
Plank
3 Sets
-20 mins
-
6
Stair Climber
1 Set
8 mins
-
Day 4
1
Deadlift (Dumbbell)
3 Sets
12 Reps
-
2
Shoulder Press (Machine)
3 Sets
10 Reps
-
3
Chest Press (Machine)
3 Sets
12 Reps
-
4
Lat Pulldown
3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6
Farmer's Walk (Weighted)
3 Sets
-30 mins
-