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My 4 Day Routine #1 - Strength and Muscle

by Akitowa
78 athletes joined

Program Description

Gain strength and muscle through progressive overload with weight and/or volume.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Athletics, Powerlifting, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 19, 2023 09:36
  • Last Edited
    Dec 21, 2024 07:04
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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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Dip (Weighted)
4
8-10 reps
-
3
Pull-Up (Bodyweight)
3
6-10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4B
Seated Row (Cable)
3
8-10 reps
-
5A
Seated Dumbbell Curl
3
8-10 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Dip (Weighted)
4
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-10 reps
-
4A
Overhead Press (barbell - Paused)
3
5-8 reps
-
4B
Seated Row (Cable)
3
8-12 reps
-
5A
Seated Dumbbell Curl
3
8-10 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Dip (Weighted)
4
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-10 reps
-
4A
Overhead Press (barbell - Paused)
3
5-8 reps
-
4B
Seated Row (Cable)
3
8-12 reps
-
5A
Seated Dumbbell Curl
3
8-10 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Dip (Weighted)
4
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-10 reps
-
4A
Overhead Press (barbell - Paused)
3
5-8 reps
-
4B
Seated Row (Cable)
3
8-12 reps
-
5A
Seated Dumbbell Curl
3
8-10 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Dip (Weighted)
4
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-10 reps
-
4A
Overhead Press (barbell - Paused)
3
5-8 reps
-
4B
Seated Row (Cable)
3
8-12 reps
-
5A
Seated Dumbbell Curl
3
8-10 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Dip (Weighted)
4
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-10 reps
-
4A
Overhead Press (barbell - Paused)
3
5-8 reps
-
4B
Seated Row (Cable)
3
8-12 reps
-
5A
Seated Dumbbell Curl
3
8-10 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Dip (Weighted)
4
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-10 reps
-
4A
Overhead Press (barbell - Paused)
3
5-8 reps
-
4B
Seated Row (Cable)
3
8-12 reps
-
5A
Seated Dumbbell Curl
3
8-10 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Dip (Weighted)
4
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-10 reps
-
4A
Overhead Press (barbell - Paused)
3
5-8 reps
-
4B
Seated Row (Cable)
3
8-12 reps
-
5A
Seated Dumbbell Curl
3
8-10 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3A
Leg Curl
4
8-10 reps
-
3B
Standing Calf Raise
4
8-12 reps
-
4A
Leg Press
4
8-10 reps
-
4B
Abs Crunch (Bodyweight)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3A
Leg Curl
3
8-10 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Leg Press
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3A
Leg Curl
3
8-10 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Leg Press
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3A
Leg Curl
3
8-10 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Leg Press
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3A
Leg Curl
3
8-10 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Leg Press
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3A
Leg Curl
3
8-10 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Leg Press
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3A
Leg Curl
3
8-10 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Leg Press
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3A
Leg Curl
3
8-10 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Leg Press
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2A
Chest Fly (Machine)
3
8-10 reps
-
2B
Lat Pulldown
3
8-10 reps
-
3A
Pull-Up (Bodyweight)
3
5-8 reps
-
3B
Lateral Raise (Dumbbell)
3
5-10 reps
-
4A
Bicep Curl (Barbell)
3
8-10 reps
-
4B
Skull Crusher
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2A
Chest Fly (Machine)
3
8-10 reps
-
2B
Lat Pulldown
3
8-10 reps
-
3A
Pull-Up (Bodyweight)
3
5-8 reps
-
3B
Lateral Raise (Dumbbell)
3
5-10 reps
-
4A
Bicep Curl (Barbell)
3
8-10 reps
-
4B
Skull Crusher
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2A
Chest Fly (Machine)
3
8-10 reps
-
2B
Lat Pulldown
3
8-10 reps
-
3A
Pull-Up (Bodyweight)
3
5-8 reps
-
3B
Lateral Raise (Dumbbell)
3
5-10 reps
-
4A
Bicep Curl (Barbell)
3
8-10 reps
-
4B
Skull Crusher
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2A
Chest Fly (Machine)
3
8-10 reps
-
2B
Lat Pulldown
3
8-10 reps
-
3A
Pull-Up (Bodyweight)
3
5-8 reps
-
3B
Lateral Raise (Dumbbell)
3
5-10 reps
-
4A
Bicep Curl (Barbell)
3
8-10 reps
-
4B
Skull Crusher
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2A
Chest Fly (Machine)
3
8-10 reps
-
2B
Lat Pulldown
3
8-10 reps
-
3A
Pull-Up (Bodyweight)
3
5-8 reps
-
3B
Lateral Raise (Dumbbell)
3
5-10 reps
-
4A
Bicep Curl (Barbell)
3
8-10 reps
-
4B
Skull Crusher
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2A
Chest Fly (Machine)
3
8-10 reps
-
2B
Lat Pulldown
3
8-10 reps
-
3A
Pull-Up (Bodyweight)
3
5-8 reps
-
3B
Lateral Raise (Dumbbell)
3
5-10 reps
-
4A
Bicep Curl (Barbell)
3
8-10 reps
-
4B
Skull Crusher
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2A
Chest Fly (Machine)
3
8-10 reps
-
2B
Lat Pulldown
3
8-10 reps
-
3A
Pull-Up (Bodyweight)
3
5-8 reps
-
3B
Lateral Raise (Dumbbell)
3
5-10 reps
-
4A
Bicep Curl (Barbell)
3
8-10 reps
-
4B
Skull Crusher
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2A
Chest Fly (Machine)
3
8-10 reps
-
2B
Lat Pulldown
3
8-10 reps
-
3A
Pull-Up (Bodyweight)
3
5-8 reps
-
3B
Lateral Raise (Dumbbell)
3
5-10 reps
-
4A
Bicep Curl (Barbell)
3
8-10 reps
-
4B
Skull Crusher
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
Lunge (Barbell)
4
8-10 reps
-
3A
Leg Curl
3
8-10 reps
-
3B
Leg Extension
3
8-10 reps
-
4A
Standing Calf Raise
4
8-12 reps
-
4B
Abs Crunch (Weighted)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
Lunge (Barbell)
4
8-10 reps
-
3A
Leg Curl
3
8-10 reps
-
3B
Leg Extension
3
8-10 reps
-
4A
Standing Calf Raise
4
8-12 reps
-
4B
Abs Crunch (Weighted)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
Lunge (Barbell)
4
8-10 reps
-
3A
Leg Curl
3
8-10 reps
-
3B
Leg Extension
3
8-10 reps
-
4A
Standing Calf Raise
4
8-12 reps
-
4B
Abs Crunch (Weighted)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
Lunge (Barbell)
4
8-10 reps
-
3A
Leg Curl
3
8-10 reps
-
3B
Leg Extension
3
8-10 reps
-
4A
Standing Calf Raise
4
8-12 reps
-
4B
Abs Crunch (Weighted)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
Lunge (Barbell)
4
8-10 reps
-
3A
Leg Curl
3
8-10 reps
-
3B
Leg Extension
3
8-10 reps
-
4A
Standing Calf Raise
4
8-12 reps
-
4B
Abs Crunch (Weighted)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
Lunge (Barbell)
4
8-10 reps
-
3A
Leg Curl
3
8-10 reps
-
3B
Leg Extension
3
8-10 reps
-
4A
Standing Calf Raise
4
8-12 reps
-
4B
Abs Crunch (Weighted)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
Lunge (Barbell)
4
8-10 reps
-
3A
Leg Curl
3
8-10 reps
-
3B
Leg Extension
3
8-10 reps
-
4A
Standing Calf Raise
4
8-12 reps
-
4B
Abs Crunch (Weighted)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
Lunge (Barbell)
4
8-10 reps
-
3A
Leg Curl
3
8-10 reps
-
3B
Leg Extension
3
8-10 reps
-
4A
Standing Calf Raise
4
8-12 reps
-
4B
Abs Crunch (Weighted)
4
8-12 reps
-
Week 1
1 / 8 Weeks
Day 3
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2A
Chest Fly (Machine)
3 Sets
8-10 Reps
-
2B
Lat Pulldown
3 Sets
8-10 Reps
-
3A
Pull-Up (Bodyweight)
3 Sets
5-8 Reps
-
3B
Lateral Raise (Dumbbell)
3 Sets
5-10 Reps
-
4A
Bicep Curl (Barbell)
3 Sets
8-10 Reps
-
4B
Skull Crusher
3 Sets
8-10 Reps
-
Day 4
1
Deadlift (Barbell)
4 Sets
3-5 Reps
-
2
Lunge (Barbell)
4 Sets
8-10 Reps
-
3A
Leg Curl
3 Sets
8-10 Reps
-
3B
Leg Extension
3 Sets
8-10 Reps
-
4A
Standing Calf Raise
4 Sets
8-12 Reps
-
4B
Abs Crunch (Weighted)
4 Sets
8-12 Reps
-
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@9
2
Dip (Weighted)
4 Sets
8-10 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
-
4A
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
4B
Seated Row (Cable)
3 Sets
8-10 Reps
-
5A
Seated Dumbbell Curl
3 Sets
8-10 Reps
-
5B
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
-
2
Deadlift (Barbell)
3 Sets
3-5 Reps
-
3A
Leg Curl
4 Sets
8-10 Reps
-
3B
Standing Calf Raise
4 Sets
8-12 Reps
-
4A
Leg Press
4 Sets
8-10 Reps
-
4B
Abs Crunch (Bodyweight)
4 Sets
8-12 Reps
-