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BoostcampPNG

4x Full Body + Arms

by Nathaniel G.
2 athletes joined

Program Description

High frequency full body

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 01, 2024 09:28
  • Last Edited
    Jul 07, 2024 03:24
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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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
15 reps
RPE 9
3
Bent Over Row (Barbell)
2
12 reps
RPE 9
4
Chest Press (Machine)
2
15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5B
Shrug (Barbell)
2
15 reps
RPE 9
6
Standing Calf Raise
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 9
2
Seated Hamstring Curl
2
15 reps
RPE 9
3
Bent Over Row (Barbell)
3
12 reps
RPE 9
4
Chest Press (Machine)
3
15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5B
Shrug (Barbell)
2
15 reps
RPE 9
6
Standing Calf Raise
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 10
2
Seated Hamstring Curl
3
15 reps
RPE 9
3
Bent Over Row (Barbell)
3
12 reps
RPE 10
4
Chest Press (Machine)
3
15 reps
RPE 10
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5B
Shrug (Barbell)
3
15 reps
RPE 10
6
Standing Calf Raise
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 10
2
Seated Hamstring Curl
3
15 reps
RPE 9
3
Bent Over Row (Barbell)
4
12 reps
RPE 10
4
Chest Press (Machine)
4
15 reps
RPE 10
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5B
Shrug (Barbell)
3
15 reps
RPE 10
6
Standing Calf Raise
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10 reps
RPE 10
2
Seated Hamstring Curl
2
15 reps
RPE 10
3
Bent Over Row (Barbell)
2
12 reps
RPE 10
4
Chest Press (Machine)
2
15 reps
RPE 10
5A
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
5B
Shrug (Barbell)
2
15 reps
RPE 10
6
Standing Calf Raise
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 10
2
Seated Hamstring Curl
3
15 reps
RPE 10
3
Bent Over Row (Barbell)
3
12 reps
RPE 10
4
Chest Press (Machine)
3
15 reps
RPE 10
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5B
Shrug (Barbell)
3
15 reps
RPE 10
6
Standing Calf Raise
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
10 reps
RPE 10
2
Seated Hamstring Curl
3
15 reps
RPE 10
3
Bent Over Row (Barbell)
5
12 reps
RPE 10
4
Chest Press (Machine)
5
15 reps
RPE 10
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5B
Shrug (Barbell)
3
15 reps
RPE 10
6
Standing Calf Raise
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10 reps
RPE 8
2
Seated Hamstring Curl
2
15 reps
RPE 8
3
Bent Over Row (Barbell)
2
12 reps
RPE 8
4
Chest Press (Machine)
2
15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
5B
Shrug (Barbell)
2
15 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
3
Pull-Up (Weighted)
2
10 reps
RPE 10
4
Dip (Weighted)
2
12 reps
RPE 9
5A
Hip Adductor (Machine)
2
12 reps
RPE 9
5B
Sissy Squat
2
12 reps
RPE 10
6
Seated Calf Raise
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Pull-Up (Weighted)
3
10 reps
RPE 10
4
Dip (Weighted)
3
12 reps
RPE 9
5A
Hip Adductor (Machine)
2
12 reps
RPE 9
5B
Sissy Squat
2
12 reps
RPE 10
6
Seated Calf Raise
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Pull-Up (Weighted)
3
10 reps
RPE 10
4
Dip (Weighted)
3
12 reps
RPE 10
5A
Hip Adductor (Machine)
3
12 reps
RPE 9
5B
Sissy Squat
3
12 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 10
3
Pull-Up (Weighted)
4
10 reps
RPE 10
4
Dip (Weighted)
4
12 reps
RPE 10
5A
Hip Adductor (Machine)
3
12 reps
RPE 9
5B
Sissy Squat
3
12 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Pull-Up (Weighted)
2
10 reps
RPE 10
4
Dip (Weighted)
2
12 reps
RPE 10
5A
Hip Adductor (Machine)
2
12 reps
RPE 10
5B
Sissy Squat
2
12 reps
RPE 10
6
Seated Calf Raise
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Pull-Up (Weighted)
3
10 reps
RPE 10
4
Dip (Weighted)
3
12 reps
RPE 10
5A
Hip Adductor (Machine)
3
12 reps
RPE 10
5B
Sissy Squat
3
12 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
5
10 reps
RPE 10
3
Pull-Up (Weighted)
3
10 reps
RPE 10
4
Dip (Weighted)
3
12 reps
RPE 10
5A
Hip Adductor (Machine)
3
12 reps
RPE 10
5B
Sissy Squat
3
12 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Pull-Up (Weighted)
2
10 reps
RPE 8
4
Dip (Weighted)
2
12 reps
RPE 8
5A
Hip Adductor (Machine)
2
12 reps
RPE 8
5B
Sissy Squat
2
12 reps
RPE 8
6
Seated Calf Raise
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
12 reps
RPE 9
2
JM Press
2
10 reps
RPE 9
3
Incline Curl (Dumbbell)
2
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
5
Wrist Curls
2
15 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12 reps
RPE 9
2
JM Press
3
10 reps
RPE 9
3
Incline Curl (Dumbbell)
3
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
5
Wrist Curls
3
15 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
12 reps
RPE 10
2
JM Press
4
10 reps
RPE 10
3
Incline Curl (Dumbbell)
3
15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
5
Wrist Curls
4
15 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
12 reps
RPE 10
2
JM Press
4
10 reps
RPE 10
3
Incline Curl (Dumbbell)
4
15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
5
Wrist Curls
5
15 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
5
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
12 reps
RPE 10
2
JM Press
2
10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
5
Wrist Curls
2
15 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
12 reps
RPE 10
2
JM Press
4
10 reps
RPE 10
3
Incline Curl (Dumbbell)
4
15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
5
Wrist Curls
4
15 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
5
12 reps
RPE 10
2
JM Press
5
10 reps
RPE 10
3
Incline Curl (Dumbbell)
4
15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
5
Wrist Curls
5
15 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
5
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
12 reps
RPE 8
2
JM Press
2
10 reps
RPE 8
3
Incline Curl (Dumbbell)
2
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
5
Wrist Curls
2
15 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 9
2
Seated Row (Cable)
2
12 reps
RPE 9
3
Platz Squat
2
12 reps
RPE 9
4
Back Extension (Weighted)
2
12 reps
RPE 9
5A
Lat Prayer
2
12 reps
RPE 9
5B
Pull-Up (Band)
2
RPE 9
6
Straight Leg Calf Raise
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 9
3
Platz Squat
3
12 reps
RPE 9
4
Back Extension (Weighted)
2
12 reps
RPE 9
5A
Lat Prayer
2
12 reps
RPE 9
5B
Pull-Up (Band)
2
RPE 9
6
Straight Leg Calf Raise
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 10
2
Seated Row (Cable)
3
12 reps
RPE 10
3
Platz Squat
3
12 reps
RPE 10
4
Back Extension (Weighted)
3
12 reps
RPE 10
5A
Lat Prayer
3
12 reps
RPE 10
5B
Pull-Up (Band)
3
RPE 10
6
Straight Leg Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 10
2
Seated Row (Cable)
4
12 reps
RPE 10
3
Platz Squat
4
12 reps
RPE 10
4
Back Extension (Weighted)
4
12 reps
RPE 10
5A
Lat Prayer
3
12 reps
RPE 10
5B
Pull-Up (Band)
3
RPE 10
6
Straight Leg Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 10
2
Seated Row (Cable)
2
12 reps
RPE 10
3
Platz Squat
2
12 reps
RPE 10
4
Back Extension (Weighted)
2
12 reps
RPE 10
5A
Lat Prayer
2
12 reps
RPE 10
5B
Pull-Up (Band)
2
RPE 10
6
Straight Leg Calf Raise
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 10
2
Seated Row (Cable)
3
12 reps
RPE 10
3
Platz Squat
3
12 reps
RPE 10
4
Back Extension (Weighted)
3
12 reps
RPE 10
5A
Lat Prayer
3
12 reps
RPE 10
5B
Pull-Up (Band)
3
RPE 10
6
Straight Leg Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 10
2
Seated Row (Cable)
5
12 reps
RPE 10
3
Platz Squat
3
12 reps
RPE 10
4
Back Extension (Weighted)
3
12 reps
RPE 10
5A
Lat Prayer
3
12 reps
RPE 10
5B
Pull-Up (Band)
3
RPE 10
6
Straight Leg Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 8
2
Seated Row (Cable)
2
12 reps
RPE 8
3
Platz Squat
2
12 reps
RPE 8
4
Back Extension (Weighted)
2
12 reps
RPE 8
5A
Lat Prayer
2
12 reps
RPE 8
5B
Pull-Up (Band)
2
RPE 8
6
Straight Leg Calf Raise
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Incline Chest Press (Machine)
2
12 reps
RPE 9
3
Hip Thrust (Barbell)
2
12 reps
RPE 9
4
Leg Extension
2
20 reps
RPE 9
5A
Y Raise
2
12 reps
RPE 9
5B
Face Pull
2
20 reps
RPE 10
6A
Bicep Curl (Dumbbell)
2
10 reps
RPE 9
6B
Skull Crusher
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 9
2
Incline Chest Press (Machine)
3
12 reps
RPE 9
3
Hip Thrust (Barbell)
3
12 reps
RPE 9
4
Leg Extension
3
20 reps
RPE 9
5A
Y Raise
2
12 reps
RPE 9
5B
Face Pull
2
20 reps
RPE 10
6A
Bicep Curl (Dumbbell)
2
10 reps
RPE 9
6B
Skull Crusher
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 10
2
Incline Chest Press (Machine)
3
12 reps
RPE 10
3
Hip Thrust (Barbell)
3
12 reps
RPE 10
4
Leg Extension
3
20 reps
RPE 10
5A
Y Raise
3
12 reps
RPE 9
5B
Face Pull
3
20 reps
RPE 10
6A
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
6B
Skull Crusher
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 10
2
Incline Chest Press (Machine)
4
12 reps
RPE 10
3
Hip Thrust (Barbell)
4
12 reps
RPE 10
4
Leg Extension
4
20 reps
RPE 10
5A
Y Raise
3
12 reps
RPE 9
5B
Face Pull
3
20 reps
RPE 10
6A
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
6B
Skull Crusher
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 10
3
Hip Thrust (Barbell)
2
12 reps
RPE 10
4
Leg Extension
2
20 reps
RPE 10
5A
Y Raise
2
12 reps
RPE 10
5B
Face Pull
2
20 reps
RPE 10
6A
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
6B
Skull Crusher
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 10
2
Incline Chest Press (Machine)
3
12 reps
RPE 10
3
Hip Thrust (Barbell)
3
12 reps
RPE 10
4
Leg Extension
3
20 reps
RPE 10
5A
Y Raise
3
12 reps
RPE 10
5B
Face Pull
3
20 reps
RPE 10
6A
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6B
Skull Crusher
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
15 reps
RPE 10
2
Incline Chest Press (Machine)
5
12 reps
RPE 10
3
Hip Thrust (Barbell)
5
12 reps
RPE 10
4
Leg Extension
3
20 reps
RPE 10
5A
Y Raise
3
12 reps
RPE 10
5B
Face Pull
3
20 reps
RPE 10
6A
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6B
Skull Crusher
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 8
2
Incline Chest Press (Machine)
2
12 reps
RPE 8
3
Hip Thrust (Barbell)
2
12 reps
RPE 8
4
Leg Extension
2
20 reps
RPE 8
5A
Y Raise
2
12 reps
RPE 8
5B
Face Pull
2
20 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
6B
Skull Crusher
2
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Hack Squat
2 Sets
10 Reps
@9
2
Seated Hamstring Curl
2 Sets
15 Reps
@9
3
Bent Over Row (Barbell)
2 Sets
12 Reps
@9
4
Chest Press (Machine)
2 Sets
15 Reps
@9
5A
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@9
5B
Shrug (Barbell)
2 Sets
15 Reps
@9
6
Standing Calf Raise
3 Sets
20 Reps
@9
Day 2
1
Overhead Press (Barbell)
2 Sets
8 Reps
@9
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@9
3
Pull-Up (Weighted)
2 Sets
10 Reps
@10
4
Dip (Weighted)
2 Sets
12 Reps
@9
5A
Hip Adductor (Machine)
2 Sets
12 Reps
@9
5B
Sissy Squat
2 Sets
12 Reps
@10
6
Seated Calf Raise
2 Sets
12 Reps
@9
Day 3
1
Hammer Curl
2 Sets
12 Reps
@9
2
JM Press
2 Sets
10 Reps
@9
3
Incline Curl (Dumbbell)
2 Sets
15 Reps
@9
4
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@9
5
Wrist Curls
2 Sets
15 Reps
@10
6
Reverse Wrist Curl (Barbell)
2 Sets
15 Reps
@10
Day 4
1
Bench Press (Barbell)
2 Sets
10 Reps
@9
2
Seated Row (Cable)
2 Sets
12 Reps
@9
3
Platz Squat
2 Sets
12 Reps
@9
4
Back Extension (Weighted)
2 Sets
12 Reps
@9
5A
Lat Prayer
2 Sets
12 Reps
@9
5B
Pull-Up (Band)
2 Sets
@9
6
Straight Leg Calf Raise
2 Sets
15 Reps
@9
Day 5
1
Lat Pulldown
2 Sets
15 Reps
@9
2
Incline Chest Press (Machine)
2 Sets
12 Reps
@9
3
Hip Thrust (Barbell)
2 Sets
12 Reps
@9
4
Leg Extension
2 Sets
20 Reps
@9
5A
Y Raise
2 Sets
12 Reps
@9
5B
Face Pull
2 Sets
20 Reps
@10
6A
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@9
6B
Skull Crusher
2 Sets
10 Reps
@9