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BoostcampPNG

4 day upper lower split workout with glute emphasis

by Erin S.
17 athletes joined

Program Description

Feel good

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 04, 2024 07:31
  • Last Edited
    Dec 01, 2024 04:05
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
75%
75%
2
Deadlift (Barbell)
2
1
5 reps
10 reps
75%
75%
3
Hip Thrust (Barbell)
3
6-8 reps
RPE 9
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 8
6
Plank
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
10 reps
75%
75%
2
Deadlift (Barbell)
3
1
5 reps
10 reps
75%
75%
3
Hip Thrust (Barbell)
4
6-8 reps
RPE 9
4
Lunge (Dumbbell)
4
10 reps
RPE 8
5
Hip Abductor (Machine)
4
10 reps
RPE 8
6
Plank
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
10 reps
75%
75%
2
Deadlift (Barbell)
4
1
5 reps
10 reps
75%
75%
3
Hip Thrust (Barbell)
5
6-8 reps
RPE 9
4
Lunge (Dumbbell)
5
10 reps
RPE 8
5
Hip Abductor (Machine)
5
10 reps
RPE 8
6
Plank
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
80%
2
Deadlift (Barbell)
2
4 reps
80%
3
Hip Thrust (Barbell)
3
6-8 reps
RPE 9
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 8
6
Plank
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
85%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Hip Thrust (Barbell)
3
6-8 reps
RPE 9
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 8
6
Plank
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3 reps
5 reps
80%
80%
2
Deadlift (Barbell)
2
1
3 reps
5 reps
80%
80%
3
Hip Thrust (Barbell)
3
6-8 reps
RPE 9
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 8
6
Plank
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
80%
2
Deadlift (Barbell)
4
3 reps
80%
3
Hip Thrust (Barbell)
4
6-8 reps
RPE 9
4
Lunge (Dumbbell)
4
10 reps
RPE 8
5
Hip Abductor (Machine)
4
10 reps
RPE 8
6
Plank
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3 reps
5 reps
80%
80%
2
Deadlift (Barbell)
4
3 reps
80%
3
Hip Thrust (Barbell)
5
6-8 reps
RPE 9
4
Lunge (Dumbbell)
5
10 reps
RPE 8
5
Hip Abductor (Machine)
5
10 reps
RPE 8
6
Plank
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
85%
2
Deadlift (Barbell)
2
2 reps
85%
3
Hip Thrust (Barbell)
3
6-8 reps
RPE 9
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 8
6
Plank
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
AMRAP
90%
2
Deadlift (Barbell)
2
AMRAP
90%
3
Hip Thrust (Barbell)
3
6-8 reps
RPE 9
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 8
6
Plank
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5 reps
RPE 7
2
Bench Press (Dumbbell)
1
AMRAP
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Pendlay Row
3
8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
7A
Lateral Raise (Dumbbell)
4
12 reps
-
7B
Skull Crusher
3
12 reps
-
8A
Tricep Pushdown (Cable)
3
12 reps
-
8B
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
RPE 7
2
Bench Press (Dumbbell)
1
AMRAP
RPE 10
3
Lat Pulldown
4
10-12 reps
RPE 8
4
Pendlay Row
4
8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7A
Lateral Raise (Dumbbell)
4
12 reps
-
7B
Skull Crusher
4
12 reps
-
8A
Tricep Pushdown (Cable)
4
12 reps
-
8B
Bicep Curl (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
RPE 7
2
Bench Press (Dumbbell)
1
AMRAP
RPE 10
3
Lat Pulldown
5
10-12 reps
RPE 8
4
Pendlay Row
5
8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
5
10 reps
RPE 8
7A
Lateral Raise (Dumbbell)
5
12 reps
-
7B
Skull Crusher
5
12 reps
-
8A
Tricep Pushdown (Cable)
5
12 reps
-
8B
Bicep Curl (Cable)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4 reps
RPE 8
2
Lat Pulldown
2
4-6 reps
RPE 8
3
Pendlay Row
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
12 reps
-
6B
Skull Crusher
3
12 reps
-
7A
Tricep Pushdown (Cable)
3
12 reps
-
7B
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1 reps
RPE 9-10
2
Lat Pulldown
3
4-6 reps
RPE 8
3
Pendlay Row
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
12 reps
-
6B
Skull Crusher
3
12 reps
-
7A
Tricep Pushdown (Cable)
3
12 reps
-
7B
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 7
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Pendlay Row
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
12 reps
-
6B
Skull Crusher
3
12 reps
-
7A
Tricep Pushdown (Cable)
3
12 reps
-
7B
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
3 reps
RPE 7
2
Lat Pulldown
4
8-10 reps
RPE 8
3
Pendlay Row
4
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
6A
Lateral Raise (Dumbbell)
4
12 reps
-
6B
Skull Crusher
4
12 reps
-
7A
Tricep Pushdown (Cable)
4
12 reps
-
7B
Bicep Curl (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
3 reps
RPE 7
2
Lat Pulldown
4
8-10 reps
RPE 8
3
Pendlay Row
5
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
5
10 reps
RPE 8
6A
Lateral Raise (Dumbbell)
5
12 reps
-
6B
Skull Crusher
5
12 reps
-
7A
Tricep Pushdown (Cable)
5
12 reps
-
7B
Bicep Curl (Cable)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
3 reps
RPE 9-10
2
Lat Pulldown
3
6-8 reps
RPE 8
3
Pendlay Row
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
12 reps
-
6B
Skull Crusher
3
12 reps
-
7A
Tricep Pushdown (Cable)
3
12 reps
-
7B
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
3 reps
RPE 9-10
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Pendlay Row
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
12 reps
-
6B
Skull Crusher
3
12 reps
-
7A
Tricep Pushdown (Cable)
3
12 reps
-
7B
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 7.5
2
Goblet Squat
3
8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
4A
Romanian Deadlift (Barbell)
3
12 reps
-
4B
Pull Through (Cable)
3
12 reps
-
5
Goblet Squat
3
12 reps
RPE 8
6
Glute Kickback (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
8 reps
RPE 7.5
2
Goblet Squat
4
8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
4A
Romanian Deadlift (Barbell)
4
12 reps
-
4B
Pull Through (Cable)
4
12 reps
-
5
Goblet Squat
5
12 reps
RPE 8
6
Glute Kickback (Cable)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
8 reps
RPE 7.5
2
Goblet Squat
5
8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
5
10-12 reps
RPE 8
4A
Romanian Deadlift (Barbell)
5
12 reps
-
4B
Pull Through (Cable)
5
12 reps
-
5
Goblet Squat
6
12 reps
RPE 8
6
Glute Kickback (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 7.5
2
Goblet Squat
3
8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
4A
Romanian Deadlift (Barbell)
3
12 reps
-
4B
Pull Through (Cable)
3
12 reps
-
5
Goblet Squat
3
12 reps
RPE 8
6
Glute Kickback (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 9
2
Goblet Squat
3
8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
4A
Romanian Deadlift (Barbell)
3
12 reps
-
4B
Pull Through (Cable)
3
12 reps
RPE 9
5
Goblet Squat
3
12 reps
RPE 8
6
Glute Kickback (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 7
2
Goblet Squat
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
4A
Romanian Deadlift (Barbell)
3
12 reps
-
4B
Pull Through (Cable)
3
12 reps
RPE 9
5
Goblet Squat
3
12 reps
RPE 8
6
Glute Kickback (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
8 reps
RPE 7
2
Goblet Squat
4
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
4A
Romanian Deadlift (Barbell)
4
12 reps
-
4B
Pull Through (Cable)
4
12 reps
RPE 9
5
Goblet Squat
4
12 reps
RPE 8
6
Glute Kickback (Cable)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
8 reps
RPE 7
2
Goblet Squat
5
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
5
10-12 reps
RPE 8
4A
Romanian Deadlift (Barbell)
5
12 reps
-
4B
Pull Through (Cable)
5
12 reps
RPE 9
5
Goblet Squat
5
12 reps
RPE 8
6
Glute Kickback (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 8
2
Goblet Squat
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
4A
Romanian Deadlift (Barbell)
3
12 reps
-
4B
Pull Through (Cable)
3
12 reps
RPE 8
5
Goblet Squat
3
12 reps
RPE 8
6
Glute Kickback (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 9
2
Goblet Squat
3
8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
4A
Romanian Deadlift (Barbell)
3
12 reps
-
4B
Pull Through (Cable)
3
12 reps
RPE 9
5
Goblet Squat
3
12 reps
RPE 8
6
Glute Kickback (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
2
Lat Pulldown
3
8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
-
4
Face Pull
3
12 reps
RPE 9
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 7.5
2
Lat Pulldown
4
8 reps
RPE 7.5
3
Seated Row (Cable)
4
10 reps
-
4
Face Pull
4
12 reps
RPE 9
5A
Bicep Curl (Dumbbell)
4
12 reps
-
5B
Tricep Pushdown (Cable)
4
12 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
8 reps
RPE 7.5
2
Lat Pulldown
5
8 reps
RPE 7.5
3
Seated Row (Cable)
5
10 reps
-
4
Face Pull
5
12 reps
RPE 9
5A
Bicep Curl (Dumbbell)
5
12 reps
-
5B
Tricep Pushdown (Cable)
5
12 reps
-
6
Lateral Raise (Dumbbell)
5
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
2
Lat Pulldown
3
8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
-
4
Face Pull
3
12 reps
RPE 9
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 9
2
Lat Pulldown
3
8 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
-
4
Face Pull
3
12 reps
RPE 9
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
2
Lat Pulldown
3
8 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 9
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 7
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Face Pull
4
12 reps
RPE 9
5A
Bicep Curl (Dumbbell)
4
12 reps
-
5B
Tricep Pushdown (Cable)
4
12 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
8 reps
RPE 7
2
Lat Pulldown
5
8 reps
RPE 7
3
Seated Row (Cable)
5
10 reps
RPE 8
4
Face Pull
5
12 reps
RPE 9
5A
Bicep Curl (Dumbbell)
5
12 reps
-
5B
Tricep Pushdown (Cable)
5
12 reps
-
6
Lateral Raise (Dumbbell)
5
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 9
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 9
2
Lat Pulldown
3
8 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 9
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
Week 1
1 / 10 Weeks
Day 2
1
Bench Press (Dumbbell)
2 Sets
5 Reps
@7
2
Bench Press (Dumbbell)
1 Set
AMRAP
@10
3
Lat Pulldown
3 Sets
10-12 Reps
@8
4
Pendlay Row
3 Sets
8 Reps
@9
5
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
7A
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
7B
Skull Crusher
3 Sets
12 Reps
-
8A
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
8B
Bicep Curl (Cable)
3 Sets
12 Reps
-
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
8 Reps
@7.5
2
Goblet Squat
3 Sets
8 Reps
@7.5
3
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@8
4A
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
4B
Pull Through (Cable)
3 Sets
12 Reps
-
5
Goblet Squat
3 Sets
12 Reps
@8
6
Glute Kickback (Cable)
3 Sets
15 Reps
-
Day 4
1
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@7.5
2
Lat Pulldown
3 Sets
8 Reps
@7.5
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Face Pull
3 Sets
12 Reps
@9
5A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
5B
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
Day 1
1
Squat (Barbell)
2 Sets
1 Set
5 Reps
10 Reps
75%
75%
2
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
10 Reps
75%
75%
3
Hip Thrust (Barbell)
3 Sets
6-8 Reps
@9
4
Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Hip Abductor (Machine)
3 Sets
10 Reps
@8
6
Plank
3 Sets
AMRAP
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