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BoostcampPNG

4 day workout program

by Eddie
1 athletes joined

Program Description

Size and strength quick

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 05, 2024 08:16
  • Last Edited
    May 08, 2024 02:27
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
5
5 reps
75%
3
Leg Press
3
10-15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
5
Lat Pulldown
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Bench Press (Barbell)
3
5 reps
80%
3
Leg Press
3
10-15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
5
Lat Pulldown
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
5
3 reps
85%
3
Leg Press
3
10-15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
5
Lat Pulldown
4
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
10-15 reps
RPE 8
2
Lateral Raise (Dumbbell)
5
10-15 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
5
Face Pull
5
10-15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Wrist Curls
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
10-15 reps
RPE 8
2
Lateral Raise (Dumbbell)
5
10-15 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
5
Face Pull
5
10-15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Wrist Curls
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
10-15 reps
RPE 8
2
Lateral Raise (Dumbbell)
5
10-15 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
5
Face Pull
5
10-15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Wrist Curls
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 9
4
Hamstring Curl
3
10-15 reps
RPE 9
5
Seated Calf Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 9
4
Hamstring Curl
3
10-15 reps
RPE 9
5
Seated Calf Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 9
4
Hamstring Curl
3
10-15 reps
RPE 9
5
Seated Calf Raise
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
3
8 reps
RPE 9
4
Dumbbell Row
3
6-8 reps
RPE 9
5
Chest Fly (Cable)
3
10-15 reps
RPE 9
6
Hammer Curl
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
3
8 reps
RPE 9
4
Dumbbell Row
3
6-8 reps
RPE 9
5
Chest Fly (Cable)
3
10-15 reps
RPE 9
6
Hammer Curl
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
3
8 reps
RPE 9
4
Dumbbell Row
3
6-8 reps
RPE 9
5
Chest Fly (Cable)
3
10-15 reps
RPE 9
6
Hammer Curl
3
10-15 reps
RPE 9
Week 1
1 / 3 Weeks
Day 2
1
Skull Crusher
3 Sets
10-15 Reps
@8
2
Lateral Raise (Dumbbell)
5 Sets
10-15 Reps
@8
3
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@8
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
5
Face Pull
5 Sets
10-15 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
7
Wrist Curls
4 Sets
AMRAP
@10
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@8
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Hamstring Curl
3 Sets
10-15 Reps
@9
5
Seated Calf Raise
3 Sets
AMRAP
@9
Day 1
1
Deadlift (Barbell)
3 Sets
5 Reps
75%
2
Bench Press (Barbell)
5 Sets
5 Reps
75%
3
Leg Press
3 Sets
10-15 Reps
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
@9
5
Lat Pulldown
4 Sets
10-15 Reps
@9
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
3
Overhead Press (Barbell)
3 Sets
8 Reps
@9
4
Dumbbell Row
3 Sets
6-8 Reps
@9
5
Chest Fly (Cable)
3 Sets
10-15 Reps
@9
6
Hammer Curl
3 Sets
10-15 Reps
@9