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BoostcampPNG

4-Day Split

by Fascist A.
2 athletes joined

Program Description

Bigger!

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 29, 2024 02:54
  • Last Edited
    Jul 09, 2024 09:05
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-12 reps
RPE 8
2
Pull-Up (Bodyweight)
6
8-12 reps
RPE 8
3
Lat Pulldown
5
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
5
8-12 reps
RPE 8
5
Reverse Pec Deck
4
10 reps
RPE 8
6
Face Pull
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-12 reps
RPE 8
2
Pull-Up (Bodyweight)
6
8-12 reps
RPE 8
3
Lat Pulldown
5
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
5
8-12 reps
RPE 8
5
Reverse Pec Deck
4
10 reps
RPE 8
6
Face Pull
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-12 reps
RPE 8
2
Pull-Up (Bodyweight)
6
8-12 reps
RPE 8
3
Lat Pulldown
5
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
5
8-12 reps
RPE 8
5
Reverse Pec Deck
4
10 reps
RPE 8
6
Face Pull
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-12 reps
RPE 8
2
Pull-Up (Bodyweight)
6
8-12 reps
RPE 8
3
Lat Pulldown
5
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
5
8-12 reps
RPE 8
5
Reverse Pec Deck
4
10 reps
RPE 8
6
Face Pull
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Bench Press (Dumbbell)
5
12 reps
RPE 8
3
Dip (Bodyweight)
5
12 reps
RPE 8
4
Overhead Press (Barbell)
5
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Bench Press (Dumbbell)
5
12 reps
RPE 8
3
Dip (Bodyweight)
5
12 reps
RPE 8
4
Overhead Press (Barbell)
5
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Bench Press (Dumbbell)
5
12 reps
RPE 8
3
Dip (Bodyweight)
5
12 reps
RPE 8
4
Overhead Press (Barbell)
5
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Bench Press (Dumbbell)
5
12 reps
RPE 8
3
Dip (Bodyweight)
5
12 reps
RPE 8
4
Overhead Press (Barbell)
5
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
2
Bicep Curl (Barbell)
4
12 reps
RPE 8
3
Concentration Curl
4
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
5
10 reps
RPE 8
5
Dumbbell Bench Pullover
5
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
2
Bicep Curl (Barbell)
4
12 reps
RPE 8
3
Concentration Curl
4
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
5
10 reps
RPE 8
5
Dumbbell Bench Pullover
5
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
2
Bicep Curl (Barbell)
4
12 reps
RPE 8
3
Concentration Curl
4
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
5
10 reps
RPE 8
5
Dumbbell Bench Pullover
5
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
2
Bicep Curl (Barbell)
4
12 reps
RPE 8
3
Concentration Curl
4
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
5
10 reps
RPE 8
5
Dumbbell Bench Pullover
5
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
8 reps
RPE 8
2
Deadlift (Barbell)
6
8 reps
RPE 8
3
Leg Extension
5
10 reps
RPE 8
4
Leg Curl
5
10 reps
RPE 8
5
Lunge (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
8 reps
RPE 8
2
Deadlift (Barbell)
6
8 reps
RPE 8
3
Leg Extension
5
10 reps
RPE 8
4
Leg Curl
5
10 reps
RPE 8
5
Lunge (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
8 reps
RPE 8
2
Deadlift (Barbell)
6
8 reps
RPE 8
3
Leg Extension
5
10 reps
RPE 8
4
Leg Curl
5
10 reps
RPE 8
5
Lunge (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
8 reps
RPE 8
2
Deadlift (Barbell)
6
8 reps
RPE 8
3
Leg Extension
5
10 reps
RPE 8
4
Leg Curl
5
10 reps
RPE 8
5
Lunge (Dumbbell)
3
10 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bent Over Row (Barbell)
4 Sets
8-12 Reps
@8
2
Pull-Up (Bodyweight)
6 Sets
8-12 Reps
@8
3
Lat Pulldown
5 Sets
8-12 Reps
@8
4
Chest Supported Row (Dumbbell)
5 Sets
8-12 Reps
@8
5
Reverse Pec Deck
4 Sets
10 Reps
@8
6
Face Pull
4 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
10 Reps
@8
2
Bench Press (Dumbbell)
5 Sets
12 Reps
@8
3
Dip (Bodyweight)
5 Sets
12 Reps
@8
4
Overhead Press (Barbell)
5 Sets
8 Reps
@8
5
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@8
Day 3
1
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8
2
Bicep Curl (Barbell)
4 Sets
12 Reps
@8
3
Concentration Curl
4 Sets
10 Reps
@8
4
Tricep Rope Push Down (Cable)
5 Sets
10 Reps
@8
5
Dumbbell Bench Pullover
5 Sets
10 Reps
@8
6
Overhead Tricep Extension (Cable)
5 Sets
10 Reps
@8
Day 4
1
Squat (Barbell)
6 Sets
8 Reps
@8
2
Deadlift (Barbell)
6 Sets
8 Reps
@8
3
Leg Extension
5 Sets
10 Reps
@8
4
Leg Curl
5 Sets
10 Reps
@8
5
Lunge (Dumbbell)
3 Sets
10 Reps
@8