logo
BoostcampPNG

4 Day Banana Split

by Lawrence R.
3 athletes joined

Program Description

Upper Lower Split Day 1: Upper - Horizontal Pushing Focus Day 2: Lower - Knee Flexion/Extension Focus Day 3: Upper - Vertical Pushing Focus Day 4: Lower - Hip Flexion/Extension Focus - Hitting each muscle group 2 x per week - Roughly 10 - 15 sets per muscle group Exercises: 1: Agonist Compound Movements 8 - 10 Reps x 4 sets 2: Antagonist movement Compound Movement 8- 10 Reps x 4 sets 3: Agonist High Volume 4: Antagoist High Volume 5: Accessory Exercise 1 6: Accessory Exercise 2

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 07, 2024 03:10
  • Last Edited
    Dec 11, 2024 05:32
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
4
4 reps
4 reps
1 reps
8 reps
25%
50%
80%
75%
2
Glute-Ham Raise
4
8 reps
75%
3
Lateral Lunge
4
12 reps
75%
4
Reverse Hyperextension
4
12 reps
75%
5
Tib Raises
3
12 reps
75%
6
Calf Raise (Bodyweight)
3
12 reps
75%
7
Hanging Leg Raise
3
12 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
4
4 reps
4 reps
1 reps
8 reps
25%
50%
85%
80%
2
Glute-Ham Raise
4
8 reps
80%
3
Lateral Lunge
4
12 reps
80%
4
Reverse Hyperextension
4
12 reps
80%
5
Tib Raises
3
12 reps
80%
6
Calf Raise (Bodyweight)
3
12 reps
80%
7
Hanging Leg Raise
3
12 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
4
4 reps
4 reps
1 reps
8 reps
25%
50%
90%
85%
2
Glute-Ham Raise
4
8 reps
85%
3
Lateral Lunge
4
12 reps
85%
4
Reverse Hyperextension
4
12 reps
85%
5
Tib Raises
3
12 reps
85%
6
Calf Raise (Bodyweight)
3
12 reps
85%
7
Hanging Leg Raise
3
12 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
4
4 reps
4 reps
1 reps
8 reps
25%
50%
95%
90%
2
Glute-Ham Raise
4
8 reps
90%
3
Lateral Lunge
4
12 reps
90%
4
Reverse Hyperextension
4
12 reps
90%
5
Tib Raises
3
12 reps
90%
6
Calf Raise (Bodyweight)
3
12 reps
90%
7
Hanging Leg Raise
3
12 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
4 reps
4 reps
1 reps
8 reps
25%
50%
80%
75%
2
Pull-Up (Assisted)
4
8 reps
75%
3
Dip (Assisted)
4
12 reps
75%
4
High Row
4
12 reps
75%
5
French Press
3
12 reps
75%
6
Bicep Curl (Dumbbell)
3
12 reps
75%
7
Lateral Raise (Dumbbell)
3
12 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
4 reps
4 reps
1 reps
8 reps
25%
50%
85%
80%
2
Pull-Up (Assisted)
4
8 reps
80%
3
Dip (Assisted)
4
12 reps
80%
4
High Row
4
12 reps
80%
5
French Press
3
12 reps
80%
6
Bicep Curl (Dumbbell)
3
12 reps
80%
7
Lateral Raise (Dumbbell)
3
12 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
4 reps
4 reps
1 reps
8 reps
25%
50%
90%
85%
2
Pull-Up (Assisted)
4
8 reps
85%
3
Dip (Assisted)
4
12 reps
85%
4
High Row
4
12 reps
85%
5
French Press
3
12 reps
85%
6
Bicep Curl (Dumbbell)
3
12 reps
85%
7
Lateral Raise (Dumbbell)
3
12 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
4 reps
4 reps
1 reps
8 reps
25%
50%
95%
90%
2
Pull-Up (Assisted)
4
8 reps
90%
3
Dip (Assisted)
4
12 reps
90%
4
High Row
4
12 reps
90%
5
French Press
3
12 reps
90%
6
Bicep Curl (Dumbbell)
3
12 reps
90%
7
Lateral Raise (Dumbbell)
3
12 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
4
4 reps
4 reps
1 reps
8 reps
25%
50%
80%
75%
2
Goblet Squat
4
8 reps
75%
3
Reverse Hyperextension
4
12 reps
75%
4
Sissy Squat
3
12 reps
75%
5
Tib Raises
3
12 reps
75%
6
Calf Raise (Bodyweight)
3
12 reps
75%
7
Abs Crunch (Weighted)
3
12 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
4
4 reps
4 reps
1 reps
8 reps
25%
50%
85%
80%
2
Goblet Squat
4
8 reps
80%
3
Reverse Hyperextension
4
12 reps
80%
4
Sissy Squat
3
12 reps
80%
5
Tib Raises
3
12 reps
80%
6
Calf Raise (Bodyweight)
3
12 reps
80%
7
Abs Crunch (Weighted)
3
12 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
4
4 reps
4 reps
1 reps
8 reps
25%
50%
90%
85%
2
Goblet Squat
4
8 reps
85%
3
Reverse Hyperextension
4
12 reps
85%
4
Sissy Squat
3
12 reps
85%
5
Tib Raises
3
12 reps
85%
6
Calf Raise (Bodyweight)
3
12 reps
85%
7
Abs Crunch (Weighted)
3
12 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
4
4 reps
4 reps
1 reps
8 reps
25%
50%
95%
90%
2
Goblet Squat
4
8 reps
90%
3
Reverse Hyperextension
4
12 reps
90%
4
Sissy Squat
3
12 reps
90%
5
Tib Raises
3
12 reps
90%
6
Calf Raise (Bodyweight)
3
12 reps
90%
7
Abs Crunch (Weighted)
3
12 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Viking Press
1
1
1
4
4 reps
4 reps
1 reps
8 reps
25%
50%
80%
75%
2
Chin-Up (Assisted)
4
8 reps
75%
3
Decline Hammer Strength
4
12 reps
75%
4
Bent Over Row (Barbell)
4
12 reps
75%
5
Skull Crusher (Barbell)
3
12 reps
75%
6
Hammer Curl (Cable)
3
12 reps
75%
7
Lateral Raise (Cable)
3
12 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Viking Press
1
1
1
4
4 reps
4 reps
1 reps
8 reps
25%
50%
85%
80%
2
Chin-Up (Assisted)
4
8 reps
80%
3
Decline Hammer Strength
4
12 reps
80%
4
Bent Over Row (Barbell)
4
12 reps
80%
5
Skull Crusher (Barbell)
3
12 reps
80%
6
Hammer Curl (Cable)
3
12 reps
80%
7
Lateral Raise (Cable)
3
12 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Viking Press
1
1
1
4
4 reps
4 reps
1 reps
8 reps
25%
50%
90%
85%
2
Chin-Up (Assisted)
4
8 reps
85%
3
Decline Hammer Strength
4
12 reps
85%
4
Bent Over Row (Barbell)
4
12 reps
85%
5
Skull Crusher (Barbell)
3
12 reps
85%
6
Hammer Curl (Cable)
3
12 reps
85%
7
Lateral Raise (Cable)
3
12 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Viking Press
1
1
1
4
4 reps
4 reps
1 reps
8 reps
25%
50%
95%
90%
2
Chin-Up (Assisted)
4
8 reps
90%
3
Decline Hammer Strength
4
12 reps
90%
4
Bent Over Row (Barbell)
4
12 reps
90%
5
Skull Crusher (Barbell)
3
12 reps
90%
6
Hammer Curl (Cable)
3
12 reps
90%
7
Lateral Raise (Cable)
3
12 reps
90%
Week 1
1 / 4 Weeks
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
4 Sets
4 Reps
4 Reps
1 Reps
8 Reps
25%
50%
80%
75%
2
Glute-Ham Raise
4 Sets
8 Reps
75%
3
Lateral Lunge
4 Sets
12 Reps
75%
4
Reverse Hyperextension
4 Sets
12 Reps
75%
5
Tib Raises
3 Sets
12 Reps
75%
6
Calf Raise (Bodyweight)
3 Sets
12 Reps
75%
7
Hanging Leg Raise
3 Sets
12 Reps
75%
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4 Sets
4 Reps
4 Reps
1 Reps
8 Reps
25%
50%
80%
75%
2
Pull-Up (Assisted)
4 Sets
8 Reps
75%
3
Dip (Assisted)
4 Sets
12 Reps
75%
4
High Row
4 Sets
12 Reps
75%
5
French Press
3 Sets
12 Reps
75%
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
75%
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
75%
Day 3
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
4 Sets
4 Reps
4 Reps
1 Reps
8 Reps
25%
50%
80%
75%
2
Goblet Squat
4 Sets
8 Reps
75%
3
Reverse Hyperextension
4 Sets
12 Reps
75%
4
Sissy Squat
3 Sets
12 Reps
75%
5
Tib Raises
3 Sets
12 Reps
75%
6
Calf Raise (Bodyweight)
3 Sets
12 Reps
75%
7
Abs Crunch (Weighted)
3 Sets
12 Reps
75%
Day 4
1
Viking Press
1 Set
1 Set
1 Set
4 Sets
4 Reps
4 Reps
1 Reps
8 Reps
25%
50%
80%
75%
2
Chin-Up (Assisted)
4 Sets
8 Reps
75%
3
Decline Hammer Strength
4 Sets
12 Reps
75%
4
Bent Over Row (Barbell)
4 Sets
12 Reps
75%
5
Skull Crusher (Barbell)
3 Sets
12 Reps
75%
6
Hammer Curl (Cable)
3 Sets
12 Reps
75%
7
Lateral Raise (Cable)
3 Sets
12 Reps
75%