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BoostcampPNG

4 day split

by Basheer A.
6 athletes joined

Program Description

Muscle growth

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 01, 2024 05:20
  • Last Edited
    Jul 04, 2024 05:38
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Pullover (EZ Bar)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Lying Tricep Extension (Barbell)
3
12 reps
-
7
Hanging Leg Raise
3
15 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Pullover (EZ Bar)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Lying Tricep Extension (Barbell)
3
12 reps
-
7
Side Crunch (Cable)
3
20 reps
-
8
Decline Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Pullover (EZ Bar)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Lying Tricep Extension (Barbell)
3
12 reps
-
7
Side Crunch (Cable)
3
20 reps
-
8
Decline Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Pullover (EZ Bar)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Lying Tricep Extension (Barbell)
3
12 reps
-
7
Side Crunch (Cable)
3
20 reps
-
8
Decline Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Pullover (EZ Bar)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Lying Tricep Extension (Barbell)
3
12 reps
-
7
Side Crunch (Cable)
3
20 reps
-
8
Decline Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Pullover (EZ Bar)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Lying Tricep Extension (Barbell)
3
12 reps
-
7
Side Crunch (Cable)
3
20 reps
-
8
Decline Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Pullover (EZ Bar)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Lying Tricep Extension (Barbell)
3
12 reps
-
7
Side Crunch (Cable)
3
20 reps
-
8
Decline Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Pullover (EZ Bar)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Lying Tricep Extension (Barbell)
3
12 reps
-
7
Side Crunch (Cable)
3
20 reps
-
8
Decline Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
4
15 reps
-
3
Lying Leg Curl
4
15 reps
-
4
Squat (Barbell)
4
8 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
4
15 reps
-
3
Lying Leg Curl
1
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
4
15 reps
-
3
Lying Leg Curl
1
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
4
15 reps
-
3
Lying Leg Curl
1
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
4
15 reps
-
3
Lying Leg Curl
1
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
4
15 reps
-
3
Lying Leg Curl
1
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
4
15 reps
-
3
Lying Leg Curl
1
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
4
15 reps
-
3
Lying Leg Curl
1
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Hyperextension
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Front Raise
3
12 reps
-
4
Military Press (Barbell)
3
12 reps
-
5
Hanging Leg Raise
4
15 reps
-
6
Decline Crunch (Weighted)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
2
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
3
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Side Crunch (Cable)
4
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Decline Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
2
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
3
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Side Crunch (Cable)
4
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Decline Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
2
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
3
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Side Crunch (Cable)
4
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Decline Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
2
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
3
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Side Crunch (Cable)
4
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Decline Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
2
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
3
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Side Crunch (Cable)
4
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Decline Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
2
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
3
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Side Crunch (Cable)
4
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Decline Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
2
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
3
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Side Crunch (Cable)
4
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Decline Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Single Arm High Row (Cable)
3
-
3
Lat Pulldown
4
15 reps
-
4
Wide Grip Pull-Up
4
15 reps
-
5
Bicep Curl (EZ Bar)
3
-
6
Preacher Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
15 reps
-
2
Lat Pulldown
4
15 reps
-
3
Dumbbell Row
4
15 reps
-
4
Underhand Lat Pulldown
4
15 reps
-
5
Seated Row (Cable)
4
15 reps
-
6
Wide Grip Pull-Up
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
15 reps
-
2
Lat Pulldown
4
15 reps
-
3
Dumbbell Row
4
15 reps
-
4
Underhand Lat Pulldown
4
15 reps
-
5
Seated Row (Cable)
4
15 reps
-
6
Wide Grip Pull-Up
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
15 reps
-
2
Lat Pulldown
4
15 reps
-
3
Dumbbell Row
4
15 reps
-
4
Underhand Lat Pulldown
4
15 reps
-
5
Seated Row (Cable)
4
15 reps
-
6
Wide Grip Pull-Up
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
15 reps
-
2
Lat Pulldown
4
15 reps
-
3
Dumbbell Row
4
15 reps
-
4
Underhand Lat Pulldown
4
15 reps
-
5
Seated Row (Cable)
4
15 reps
-
6
Wide Grip Pull-Up
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
15 reps
-
2
Lat Pulldown
4
15 reps
-
3
Dumbbell Row
4
15 reps
-
4
Underhand Lat Pulldown
4
15 reps
-
5
Seated Row (Cable)
4
15 reps
-
6
Wide Grip Pull-Up
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
15 reps
-
2
Lat Pulldown
4
15 reps
-
3
Dumbbell Row
4
15 reps
-
4
Underhand Lat Pulldown
4
15 reps
-
5
Seated Row (Cable)
4
15 reps
-
6
Wide Grip Pull-Up
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
15 reps
-
2
Lat Pulldown
4
15 reps
-
3
Dumbbell Row
4
15 reps
-
4
Underhand Lat Pulldown
4
15 reps
-
5
Seated Row (Cable)
4
15 reps
-
6
Wide Grip Pull-Up
4
15 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Leg Press
3 Sets
15 Reps
-
2
Leg Extension
4 Sets
15 Reps
-
3
Lying Leg Curl
4 Sets
15 Reps
-
4
Squat (Barbell)
4 Sets
8 Reps
-
5
Standing Calf Raise
4 Sets
15 Reps
-
6
Hyperextension
3 Sets
15 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
12 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
-
3
Chest Fly (Cable)
3 Sets
12 Reps
-
4
Pullover (EZ Bar)
3 Sets
12 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
6
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
-
7
Hanging Leg Raise
3 Sets
15 Reps
-
8
Decline Crunch (Weighted)
3 Sets
15 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
-
2
Single Arm High Row (Cable)
3 Sets
-
3
Lat Pulldown
4 Sets
15 Reps
-
4
Wide Grip Pull-Up
4 Sets
15 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
-
6
Preacher Curl (Dumbbell)
3 Sets
-
Day 3
1
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
3
Front Raise
3 Sets
12 Reps
-
4
Military Press (Barbell)
3 Sets
12 Reps
-
5
Hanging Leg Raise
4 Sets
15 Reps
-
6
Decline Crunch (Weighted)
4 Sets
15 Reps
-