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BoostcampPNG

UL 4 day split

by Daniel Leach Canibano

Program Description

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Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 23, 2024 01:48
  • Last Edited
    Oct 07, 2024 04:28
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
5 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3A
Chest Fly (Machine)
3
12 reps
-
3B
Seated Overhead Press (Dumbbell)
3
12 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
Tricep Extension (Dumbbell)
3
12 reps
-
5A
Lat Pulldown
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Hammer Curl
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Seated Overhead Press (Dumbbell)
3
12 reps
-
5A
Bicep Curl (EZ Bar)
3
12 reps
-
5B
Tricep Extension (Dumbbell)
3
12 reps
-
6A
Lat Pulldown
3
12 reps
-
6B
Lateral Raise (Dumbbell)
3
12 reps
-
7A
Hammer Curl
3
12 reps
-
7B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3A
Chest Fly (Machine)
3
12 reps
-
3B
Seated Overhead Press (Dumbbell)
3
12 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
Tricep Extension (Dumbbell)
3
12 reps
-
5A
Lat Pulldown
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Hammer Curl
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3A
Chest Fly (Machine)
3
12 reps
-
3B
Seated Overhead Press (Dumbbell)
3
12 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
Tricep Extension (Dumbbell)
3
12 reps
-
5A
Lat Pulldown
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Hammer Curl
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3A
Chest Fly (Machine)
3
12 reps
-
3B
Seated Overhead Press (Dumbbell)
3
12 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
Tricep Extension (Dumbbell)
3
12 reps
-
5A
Lat Pulldown
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Hammer Curl
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3A
Chest Fly (Machine)
3
12 reps
-
3B
Seated Overhead Press (Dumbbell)
3
12 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
Tricep Extension (Dumbbell)
3
12 reps
-
5A
Lat Pulldown
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Hammer Curl
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3A
Chest Fly (Machine)
3
12 reps
-
3B
Seated Overhead Press (Dumbbell)
3
12 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
Tricep Extension (Dumbbell)
3
12 reps
-
5A
Lat Pulldown
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Hammer Curl
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3A
Chest Fly (Machine)
3
12 reps
-
3B
Seated Overhead Press (Dumbbell)
3
12 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
Tricep Extension (Dumbbell)
3
12 reps
-
5A
Lat Pulldown
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Hammer Curl
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Hamstring Curl
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Hamstring Curl
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Hamstring Curl
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Hamstring Curl
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Hamstring Curl
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Hamstring Curl
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Hamstring Curl
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Hamstring Curl
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4A
Seated Row (Cable)
3
12 reps
-
4B
Face Pull
3
12 reps
-
5A
21s (EZ Bar)
3
21 reps
-
5B
Dips Between Chairs
3
5 reps
-
6A
Incline Chest Press (Machine)
3
9 reps
-
6B
Shoulder Press (Machine)
3
9 reps
-
7A
Seated Dumbbell Curl
3
12 reps
-
7B
French Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3A
Seated Row (Cable)
3
12 reps
-
3B
Face Pull
3
12 reps
-
4A
21s (EZ Bar)
3
21 reps
-
4B
Dips Between Chairs
3
5 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6A
Seated Dumbbell Curl
3
12 reps
-
6B
French Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4A
Seated Row (Cable)
3
12 reps
-
4B
Face Pull
3
12 reps
-
5A
21s (EZ Bar)
3
21 reps
-
5B
Dips Between Chairs
3
5 reps
-
6A
Incline Chest Press (Machine)
3
9 reps
-
6B
Shoulder Press (Machine)
3
9 reps
-
7A
Seated Dumbbell Curl
3
12 reps
-
7B
French Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4A
Seated Row (Cable)
3
12 reps
-
4B
Face Pull
3
12 reps
-
5A
21s (EZ Bar)
3
21 reps
-
5B
Dips Between Chairs
3
5 reps
-
6A
Incline Chest Press (Machine)
3
9 reps
-
6B
Shoulder Press (Machine)
3
9 reps
-
7A
Seated Dumbbell Curl
3
12 reps
-
7B
French Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4A
Seated Row (Cable)
3
12 reps
-
4B
Face Pull
3
12 reps
-
5A
21s (EZ Bar)
3
21 reps
-
5B
Dips Between Chairs
3
5 reps
-
6A
Incline Chest Press (Machine)
3
9 reps
-
6B
Shoulder Press (Machine)
3
9 reps
-
7A
Seated Dumbbell Curl
3
12 reps
-
7B
French Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4A
Seated Row (Cable)
3
12 reps
-
4B
Face Pull
3
12 reps
-
5A
21s (EZ Bar)
3
21 reps
-
5B
Dips Between Chairs
3
5 reps
-
6A
Incline Chest Press (Machine)
3
9 reps
-
6B
Shoulder Press (Machine)
3
9 reps
-
7A
Seated Dumbbell Curl
3
12 reps
-
7B
French Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4A
Seated Row (Cable)
3
12 reps
-
4B
Face Pull
3
12 reps
-
5A
21s (EZ Bar)
3
21 reps
-
5B
Dips Between Chairs
3
5 reps
-
6A
Incline Chest Press (Machine)
3
9 reps
-
6B
Shoulder Press (Machine)
3
9 reps
-
7A
Seated Dumbbell Curl
3
12 reps
-
7B
French Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4A
Seated Row (Cable)
3
12 reps
-
4B
Face Pull
3
12 reps
-
5A
21s (EZ Bar)
3
21 reps
-
5B
Dips Between Chairs
3
5 reps
-
6A
Incline Chest Press (Machine)
3
9 reps
-
6B
Shoulder Press (Machine)
3
9 reps
-
7A
Seated Dumbbell Curl
3
12 reps
-
7B
French Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
12 reps
-
3
Calf Raise (Leg Press)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
12 reps
-
3
Calf Raise (Leg Press)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
12 reps
-
3
Calf Raise (Leg Press)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
12 reps
-
3
Calf Raise (Leg Press)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
12 reps
-
3
Calf Raise (Leg Press)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
12 reps
-
3
Calf Raise (Leg Press)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
12 reps
-
3
Calf Raise (Leg Press)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
12 reps
-
3
Calf Raise (Leg Press)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Pullover (Dumbbell)
3 Sets
12 Reps
-
3A
Chest Fly (Machine)
3 Sets
12 Reps
-
3B
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
-
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
4B
Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
5A
Lat Pulldown
3 Sets
12 Reps
-
5B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6A
Hammer Curl
3 Sets
12 Reps
-
6B
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
-
3
Hamstring Curl
3 Sets
12 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Standing Calf Raise
3 Sets
12 Reps
-
Day 3
1
Barbell Row
3 Sets
5 Reps
-
2
Overhead Press (Barbell)
3 Sets
5 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
4A
Seated Row (Cable)
3 Sets
12 Reps
-
4B
Face Pull
3 Sets
12 Reps
-
5A
21s (EZ Bar)
3 Sets
21 Reps
-
5B
Dips Between Chairs
3 Sets
5 Reps
-
6A
Incline Chest Press (Machine)
3 Sets
9 Reps
-
6B
Shoulder Press (Machine)
3 Sets
9 Reps
-
7A
Seated Dumbbell Curl
3 Sets
12 Reps
-
7B
French Press
3 Sets
12 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
Leg Press
3 Sets
12 Reps
-
3
Calf Raise (Leg Press)
3 Sets
12 Reps
-
4
Lunge (Dumbbell)
3 Sets
12 Reps
-