logo
BoostcampPNG

4 Day Upper/Lower

by Hajnal L.
1 athletes joined
3.0
(1 rating)

Program Description

Building muscle, skills and strenght, both for women and men.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 10, 2024 08:41
  • Last Edited
    Jan 15, 2025 05:43
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dumbbell Row
3
-
3
Push Up
3
-
4
Dip (Bodyweight)
3
-
5
Hanging Knee Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dumbbell Row
3
-
3
Push Up
3
-
4
Dip (Bodyweight)
3
-
5
Hanging Knee Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dumbbell Row
3
-
3
Push Up
3
-
4
Dip (Bodyweight)
3
-
5
Hanging Knee Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dumbbell Row
3
-
3
Push Up
3
-
4
Dip (Bodyweight)
3
-
5
Hanging Knee Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dumbbell Row
3
-
3
Push Up
3
-
4
Dip (Bodyweight)
3
-
5
Hanging Knee Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dumbbell Row
3
-
3
Push Up
3
-
4
Dip (Bodyweight)
3
-
5
Hanging Knee Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dumbbell Row
3
-
3
Push Up
3
-
4
Dip (Bodyweight)
3
-
5
Hanging Knee Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dumbbell Row
3
-
3
Push Up
3
-
4
Dip (Bodyweight)
3
-
5
Hanging Knee Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Single Leg Press
3
-
3
Walking Lunge (Dumbbell)
3
-
4
Romanian Deadlift (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Single Leg Press
3
-
3
Walking Lunge (Dumbbell)
3
-
4
Romanian Deadlift (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Single Leg Press
3
-
3
Walking Lunge (Dumbbell)
3
-
4
Romanian Deadlift (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Single Leg Press
3
-
3
Walking Lunge (Dumbbell)
3
-
4
Romanian Deadlift (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Single Leg Press
3
-
3
Walking Lunge (Dumbbell)
3
-
4
Romanian Deadlift (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Single Leg Press
3
-
3
Walking Lunge (Dumbbell)
3
-
4
Romanian Deadlift (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Single Leg Press
3
-
3
Walking Lunge (Dumbbell)
3
-
4
Romanian Deadlift (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Single Leg Press
3
-
3
Walking Lunge (Dumbbell)
3
-
4
Romanian Deadlift (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lat Pulldown
3
-
4
Hanging Leg Raise
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lat Pulldown
3
-
4
Hanging Leg Raise
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lat Pulldown
3
-
4
Hanging Leg Raise
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lat Pulldown
3
-
4
Hanging Leg Raise
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lat Pulldown
3
-
4
Hanging Leg Raise
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lat Pulldown
3
-
4
Hanging Leg Raise
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lat Pulldown
3
-
4
Hanging Leg Raise
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lat Pulldown
3
-
4
Hanging Leg Raise
3
-
5
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
-
2
Squat (Barbell)
3
-
3
Hip Thrust (Barbell)
3
-
4
Back Extension
3
-
5
Leg Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
3
-
3
Back Extension
3
-
4
Leg Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
3
-
3
Back Extension
3
-
4
Leg Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
3
-
3
Back Extension
3
-
4
Leg Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
3
-
3
Back Extension
3
-
4
Leg Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
3
-
3
Back Extension
3
-
4
Leg Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
3
-
3
Back Extension
3
-
4
Leg Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
3
-
3
Back Extension
3
-
4
Leg Extension
3
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Dumbbell Row
3 Sets
-
3
Push Up
3 Sets
-
4
Dip (Bodyweight)
3 Sets
-
5
Hanging Knee Raise
3 Sets
-
Day 3
1
Pull-Up (Bodyweight)
3 Sets
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
-
3
Lat Pulldown
3 Sets
-
4
Hanging Leg Raise
3 Sets
-
5
Plank
3 Sets
-
Day 2
1
Clean Deadlift
3 Sets
-
2
Single Leg Press
3 Sets
-
3
Walking Lunge (Dumbbell)
3 Sets
-
4
Romanian Deadlift (Dumbbell)
3 Sets
-
Day 4
1
Pistol Squat
3 Sets
-
2
Squat (Barbell)
3 Sets
-
3
Hip Thrust (Barbell)
3 Sets
-
4
Back Extension
3 Sets
-
5
Leg Extension
3 Sets
-