logo
BoostcampPNG

4 day split hypertrophy and v taper

by charles S.
6 athletes joined

Program Description

Get bigger faster in 4 days

Program Overview

  • Level
    Advanced, Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 04, 2024 08:40
  • Last Edited
    Jan 13, 2025 12:57
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
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Pushdown
3
12 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Pushdown
3
12 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Pushdown
3
12 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Pushdown
3
12 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Pushdown
3
12 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Pushdown
3
12 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Pushdown
3
12 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Pushdown
3
12 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Pushdown
3
12 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Pushdown
3
12 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Pushdown
3
12 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Pushdown
3
12 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
-
2
Band Pull Apart
3
8 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Seated Dumbbell Curl
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
-
2
Band Pull Apart
3
8 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Seated Dumbbell Curl
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
-
2
Band Pull Apart
3
8 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Seated Dumbbell Curl
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
-
2
Band Pull Apart
3
8 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Seated Dumbbell Curl
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
-
2
Band Pull Apart
3
8 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Seated Dumbbell Curl
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
-
2
Band Pull Apart
3
8 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Seated Dumbbell Curl
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
-
2
Band Pull Apart
3
8 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Seated Dumbbell Curl
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
-
2
Band Pull Apart
3
8 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Seated Dumbbell Curl
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
-
2
Band Pull Apart
3
8 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Seated Dumbbell Curl
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
-
2
Band Pull Apart
3
8 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Seated Dumbbell Curl
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
-
2
Band Pull Apart
3
8 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Seated Dumbbell Curl
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
-
2
Band Pull Apart
3
8 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Seated Dumbbell Curl
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
3 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Cable Crossover
3 Sets
10 Reps
-
4
Single Arm Pushdown
3 Sets
12 Reps
-
5
Dip (Bodyweight)
3 Sets
8 Reps
-
Day 3
1
Goblet Squat
3 Sets
12 Reps
-
2
Leg Press
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Lying Leg Curl
3 Sets
12 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
6
Standing Calf Raise
3 Sets
12 Reps
-
7
Decline Crunch
3 Sets
12 Reps
-
Day 2
1
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
5 Reps
-
2
Pullover (Machine)
3 Sets
10 Reps
-
3
Lat Pulldown
3 Sets
12 Reps
-
4
Seated Row (Cable)
3 Sets
10 Reps
-
5
Back Extension (Weighted)
3 Sets
10 Reps
-
6
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
-
7
Face Pull
3 Sets
12 Reps
-
Day 4
1
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
5 Reps
-
2
Band Pull Apart
3 Sets
8 Reps
-
3
Lateral Raise (Cable)
3 Sets
12 Reps
-
4
Seated Dumbbell Curl
3 Sets
10 Reps
-
5
Hammer Curl
3 Sets
10 Reps
-
6
Single Arm Pushdown
3 Sets
12 Reps
-
7
Shrug (Dumbbell)
3 Sets
12 Reps
-