4day strength

by baddol

Program Description

Increase SBDO

Program Overview

Level
Novice, Beginner
Goal
Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Apr 21, 2024 04:11
Last Edited
Aug 31, 2024 01:07

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

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BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

45%

55%

62%

72%

78%

80%

2

Chin-Up (Weighted)

4

12 reps

RPE 6

Day 1

1

Squat (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

48%

58%

68%

75%

80%

84%

2

Chin-Up (Weighted)

4

12 reps

RPE 6

Day 1

1

Squat (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

50%

60%

70%

80%

85%

88%

2

Chin-Up (Weighted)

4

12 reps

RPE 6

Day 1

1

Squat (Barbell)

1

1 reps

RPE 10

Day 2

1

Bench Press (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

45%

55%

62%

72%

78%

80%

2

Overhead Press (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

5 reps

50%

60%

65%

70%

Day 2

1

Bench Press (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

48%

58%

68%

75%

80%

84%

2

Chin-Up (Weighted)

4

12 reps

RPE 6

Day 2

1

Bench Press (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

50%

60%

70%

80%

85%

88%

2

Overhead Press (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

5 reps

50%

60%

65%

70%

Day 2

1

Bench Press (Barbell)

1

1 reps

RPE 10

Day 3

1

Deadlift (Barbell)

1

1

1

1

1

1

5 reps

4 reps

3 reps

2 reps

1 reps

1 reps

45%

55%

62%

72%

80%

82%

2

Squat (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

5 reps

50%

55%

60%

65%

3

Chin-Up (Weighted)

4

12 reps

RPE 6

Day 3

1

Deadlift (Barbell)

1

1

1

1

1

1

5 reps

4 reps

3 reps

2 reps

1 reps

1 reps

48%

58%

68%

78%

82%

86%

2

Squat (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

5 reps

50%

55%

60%

65%

3

Chin-Up (Weighted)

4

12 reps

RPE 6

Day 3

1

Deadlift (Barbell)

1

1

1

1

1

1

5 reps

4 reps

3 reps

2 reps

1 reps

1 reps

50%

60%

70%

80%

88%

90%

2

Squat (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

5 reps

50%

55%

60%

65%

3

Chin-Up (Weighted)

4

12 reps

RPE 6

Day 3

1

Deadlift (Barbell)

1

1 reps

RPE 10

Day 4

1

Overhead Press (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

45%

55%

62%

72%

78%

80%

2

Bench Press (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

5 reps

50%

60%

65%

70%

Day 4

1

Overhead Press (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

48%

58%

68%

75%

80%

84%

2

Bench Press (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

5 reps

50%

60%

65%

70%

Day 4

1

Overhead Press (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

50%

60%

70%

80%

85%

88%

2

Bench Press (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

5 reps

50%

60%

65%

70%

Day 4

1

Overhead Press (Barbell)

1

1 reps

RPE 10

Day 1

1

Squat (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

3 Sets

5 Reps

4 Reps

3 Reps

2 Reps

1 Reps

3 Reps

45%

55%

62%

72%

78%

80%

2

Chin-Up (Weighted)

4 Sets

12 Reps

@6

Day 2

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

3 Sets

5 Reps

4 Reps

3 Reps

2 Reps

1 Reps

3 Reps

45%

55%

62%

72%

78%

80%

2

Overhead Press (Barbell)

1 Set

1 Set

1 Set

5 Sets

5 Reps

5 Reps

5 Reps

5 Reps

50%

60%

65%

70%

Day 3

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

4 Reps

3 Reps

2 Reps

1 Reps

1 Reps

45%

55%

62%

72%

80%

82%

2

Squat (Barbell)

1 Set

1 Set

1 Set

5 Sets

5 Reps

5 Reps

5 Reps

5 Reps

50%

55%

60%

65%

3

Chin-Up (Weighted)

4 Sets

12 Reps

@6

Day 4

1

Overhead Press (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

3 Sets

5 Reps

4 Reps

3 Reps

2 Reps

1 Reps

3 Reps

45%

55%

62%

72%

78%

80%

2

Bench Press (Barbell)

1 Set

1 Set

1 Set

5 Sets

5 Reps

5 Reps

5 Reps

5 Reps

50%

60%

65%

70%