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The Four Horsemen

by James P.
2 athletes joined

Program Description

•Build strength / endurance in a higher rep range •Full Body Hypertrophy •Focus on the Big 4 lifts (Squat, Bench, Deadlift, OHP)

Program Overview

  • Level
    Intermediate, Beginner, Novice, Advanced
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 12, 2025 01:13
  • Last Edited
    Feb 13, 2025 11:15
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8-10
2
Bench Press (Barbell)
3
6-10 reps
RPE 8-10
3
Barbell Row
3
6-10 reps
RPE 8-10
4
Leg Curl
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
3
10-15 reps
RPE 10
6
Overhead Extension (EZ Bar)
3
10-15 reps
RPE 10
7
Hammer Curl
3
10-15 reps
RPE 10
8
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
9
Decline Sit Up (Weighted)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8-10
2
Bench Press (Barbell)
3
6-10 reps
RPE 8-10
3
Barbell Row
3
6-10 reps
RPE 8-10
4
Leg Curl
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
3
10-15 reps
RPE 10
6
Overhead Extension (EZ Bar)
3
10-15 reps
RPE 10
7
Hammer Curl
3
10-15 reps
RPE 10
8
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
9
Decline Sit Up (Weighted)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8-10
2
Bench Press (Barbell)
3
6-10 reps
RPE 8-10
3
Barbell Row
3
6-10 reps
RPE 8-10
4
Leg Curl
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
3
10-15 reps
RPE 10
6
Overhead Extension (EZ Bar)
3
10-15 reps
RPE 10
7
Hammer Curl
3
10-15 reps
RPE 10
8
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
9
Decline Sit Up (Weighted)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8-10
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Incline Chest Press (Machine)
3
10-15 reps
RPE 10
6
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-10
7
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
9
Reverse Pec Deck
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8-10
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Incline Chest Press (Machine)
3
10-15 reps
RPE 10
6
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-10
7
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
9
Reverse Pec Deck
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8-10
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Incline Chest Press (Machine)
3
10-15 reps
RPE 10
6
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-10
7
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
9
Reverse Pec Deck
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6-10 reps
RPE 8-10
2
Neutral Grip Dumbbell Bench Press
3
6-10 reps
RPE 8-10
3
Dumbbell Row
3
6-10 reps
RPE 8-10
4
Leg Curl
3
10-15 reps
RPE 8-10
5
Lu Raise
3
10-15 reps
RPE 10
6
Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Bicep Curl (Cable)
3
10-15 reps
RPE 10
8
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
9
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6-10 reps
RPE 8-10
2
Neutral Grip Dumbbell Bench Press
3
6-10 reps
RPE 8-10
3
Dumbbell Row
3
6-10 reps
RPE 8-10
4
Leg Curl
3
10-15 reps
RPE 8-10
5
Lu Raise
3
10-15 reps
RPE 10
6
Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Bicep Curl (Cable)
3
10-15 reps
RPE 10
8
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
9
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6-10 reps
RPE 8-10
2
Neutral Grip Dumbbell Bench Press
3
6-10 reps
RPE 8-10
3
Dumbbell Row
3
6-10 reps
RPE 8-10
4
Leg Curl
3
10-15 reps
RPE 8-10
5
Lu Raise
3
10-15 reps
RPE 10
6
Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Bicep Curl (Cable)
3
10-15 reps
RPE 10
8
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
9
Hanging Leg Raise
3
AMRAP
RPE 10
Week 1
1 / 3 Weeks
Day 3
1
Split Squat (Smith Machine)
3 Sets
6-10 Reps
@8-10
2
Neutral Grip Dumbbell Bench Press
3 Sets
6-10 Reps
@8-10
3
Dumbbell Row
3 Sets
6-10 Reps
@8-10
4
Leg Curl
3 Sets
10-15 Reps
@8-10
5
Lu Raise
3 Sets
10-15 Reps
@10
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
7
Bicep Curl (Cable)
3 Sets
10-15 Reps
@10
8
Calf Raise (Leg Press)
3 Sets
10-15 Reps
@10
9
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
@8-10
2
Bench Press (Barbell)
3 Sets
6-10 Reps
@8-10
3
Barbell Row
3 Sets
6-10 Reps
@8-10
4
Leg Curl
3 Sets
10-15 Reps
@10
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
6
Overhead Extension (EZ Bar)
3 Sets
10-15 Reps
@10
7
Hammer Curl
3 Sets
10-15 Reps
@10
8
Calf Raise (Leg Press)
3 Sets
10-15 Reps
@10
9
Decline Sit Up (Weighted)
3 Sets
10-15 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
4-8 Reps
@8
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
@8-10
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Leg Extension
3 Sets
10-15 Reps
@10
5
Incline Chest Press (Machine)
3 Sets
10-15 Reps
@10
6
Chest Supported Row (Machine)
3 Sets
10-15 Reps
@8-10
7
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
8
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@10
9
Reverse Pec Deck
3 Sets
10-15 Reps
@10