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Titan’s Tetra Upper Lower workout program

by Muhammed maalej
116 athletes joined
5.0
(1 rating)

Program Description

This program is designed to maximize strength gains and muscle growth by focusing on compound movements and progressive overload. Ideal for lifters aiming to build a balanced foundation of power and hypertrophy, it offers efficient, high-impact training sessions to drive both strength and size each week. Perfect for intermediate to advanced lifters looking to commit to a focused 4-day routine.

Program Overview

  • Level
    Intermediate, Novice, Advanced, Beginner
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 30, 2024 07:09
  • Last Edited
    Feb 21, 2025 12:49
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Barbell)
4
6-12 reps
-
4
Lat Pulldown
4
6-12 reps
-
5
Seated Military Press (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
6-12 reps
-
7
Skull Crusher
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Barbell)
4
6-12 reps
-
4
Lat Pulldown
4
6-12 reps
-
5
Seated Military Press (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
6-12 reps
-
7
Skull Crusher
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Barbell)
4
6-12 reps
-
4
Lat Pulldown
4
6-12 reps
-
5
Seated Military Press (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
6-12 reps
-
7
Skull Crusher
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Barbell)
4
6-12 reps
-
4
Lat Pulldown
4
6-12 reps
-
5
Seated Military Press (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
6-12 reps
-
7
Skull Crusher
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Barbell)
4
6-12 reps
-
4
Lat Pulldown
4
6-12 reps
-
5
Seated Military Press (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
6-12 reps
-
7
Skull Crusher
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Barbell)
4
6-12 reps
-
4
Lat Pulldown
4
6-12 reps
-
5
Seated Military Press (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
6-12 reps
-
7
Skull Crusher
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Barbell)
4
6-12 reps
-
4
Lat Pulldown
4
6-12 reps
-
5
Seated Military Press (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
6-12 reps
-
7
Skull Crusher
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Barbell)
4
6-12 reps
-
4
Lat Pulldown
4
6-12 reps
-
5
Seated Military Press (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
6-12 reps
-
7
Skull Crusher
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Barbell)
4
6-12 reps
-
4
Lat Pulldown
4
6-12 reps
-
5
Seated Military Press (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
6-12 reps
-
7
Skull Crusher
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Barbell)
4
6-12 reps
-
4
Lat Pulldown
4
6-12 reps
-
5
Seated Military Press (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
6-12 reps
-
7
Skull Crusher
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Barbell)
4
6-12 reps
-
4
Lat Pulldown
4
6-12 reps
-
5
Seated Military Press (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
6-12 reps
-
7
Skull Crusher
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Barbell)
4
6-12 reps
-
4
Lat Pulldown
4
6-12 reps
-
5
Seated Military Press (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
6-12 reps
-
7
Skull Crusher
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-12 reps
-
2
Back Extension (Weighted)
5
6-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
5
6-12 reps
-
4
Lying Leg Curl
4
6-12 reps
-
5
Seated Calf Raise
4
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-12 reps
-
2
Back Extension (Weighted)
5
6-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
5
6-12 reps
-
4
Lying Leg Curl
4
6-12 reps
-
5
Seated Calf Raise
4
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-12 reps
-
2
Back Extension (Weighted)
5
6-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
5
6-12 reps
-
4
Lying Leg Curl
4
6-12 reps
-
5
Seated Calf Raise
4
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-12 reps
-
2
Back Extension (Weighted)
5
6-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
5
6-12 reps
-
4
Lying Leg Curl
4
6-12 reps
-
5
Seated Calf Raise
4
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-12 reps
-
2
Back Extension (Weighted)
5
6-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
5
6-12 reps
-
4
Lying Leg Curl
4
6-12 reps
-
5
Seated Calf Raise
4
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-12 reps
-
2
Back Extension (Weighted)
5
6-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
5
6-12 reps
-
4
Lying Leg Curl
4
6-12 reps
-
5
Seated Calf Raise
4
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-12 reps
-
2
Back Extension (Weighted)
5
6-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
5
6-12 reps
-
4
Lying Leg Curl
4
6-12 reps
-
5
Seated Calf Raise
4
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-12 reps
-
2
Back Extension (Weighted)
5
6-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
5
6-12 reps
-
4
Lying Leg Curl
4
6-12 reps
-
5
Seated Calf Raise
4
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-12 reps
-
2
Back Extension (Weighted)
5
6-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
5
6-12 reps
-
4
Lying Leg Curl
4
6-12 reps
-
5
Seated Calf Raise
4
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-12 reps
-
2
Back Extension (Weighted)
5
6-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
5
6-12 reps
-
4
Lying Leg Curl
4
6-12 reps
-
5
Seated Calf Raise
4
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-12 reps
-
2
Back Extension (Weighted)
5
6-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
5
6-12 reps
-
4
Lying Leg Curl
4
6-12 reps
-
5
Seated Calf Raise
4
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-12 reps
-
2
Back Extension (Weighted)
5
6-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
5
6-12 reps
-
4
Lying Leg Curl
4
6-12 reps
-
5
Seated Calf Raise
4
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Chest Fly (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Single Arm Row (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Chest Fly (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Single Arm Row (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Chest Fly (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Single Arm Row (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Chest Fly (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Single Arm Row (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Chest Fly (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Single Arm Row (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Chest Fly (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Single Arm Row (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Chest Fly (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Single Arm Row (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Chest Fly (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Single Arm Row (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Chest Fly (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Single Arm Row (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Chest Fly (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Single Arm Row (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Chest Fly (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Single Arm Row (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Chest Fly (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Single Arm Row (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Lunge (Barbell)
4
8-12 reps
-
3
Leg Extension
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Seated Calf Raise
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Lunge (Barbell)
4
8-12 reps
-
3
Leg Extension
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Seated Calf Raise
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Lunge (Barbell)
4
8-12 reps
-
3
Leg Extension
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Seated Calf Raise
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Lunge (Barbell)
4
8-12 reps
-
3
Leg Extension
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Seated Calf Raise
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Lunge (Barbell)
4
8-12 reps
-
3
Leg Extension
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Seated Calf Raise
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Lunge (Barbell)
4
8-12 reps
-
3
Leg Extension
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Seated Calf Raise
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Lunge (Barbell)
4
8-12 reps
-
3
Leg Extension
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Seated Calf Raise
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Lunge (Barbell)
4
8-12 reps
-
3
Leg Extension
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Seated Calf Raise
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Lunge (Barbell)
4
8-12 reps
-
3
Leg Extension
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Seated Calf Raise
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Lunge (Barbell)
4
8-12 reps
-
3
Leg Extension
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Seated Calf Raise
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Lunge (Barbell)
4
8-12 reps
-
3
Leg Extension
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Seated Calf Raise
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Lunge (Barbell)
4
8-12 reps
-
3
Leg Extension
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Seated Calf Raise
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-12 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
6-12 Reps
-
3
Bent Over Row (Barbell)
4 Sets
6-12 Reps
-
4
Lat Pulldown
4 Sets
6-12 Reps
-
5
Seated Military Press (Barbell)
3 Sets
6-12 Reps
-
6
Bicep Curl (Barbell)
3 Sets
6-12 Reps
-
7
Skull Crusher
3 Sets
6-12 Reps
-
Day 2
1
Belt Squat
4 Sets
6-12 Reps
-
2
Back Extension (Weighted)
5 Sets
6-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)
5 Sets
6-12 Reps
-
4
Lying Leg Curl
4 Sets
6-12 Reps
-
5
Seated Calf Raise
4 Sets
12-20 Reps
-
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
-
2
Chest Fly (Dumbbell)
4 Sets
8-12 Reps
-
3
Seated Row (Cable)
4 Sets
8-12 Reps
-
4
Single Arm Row (Dumbbell)
4 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
-
6
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
-
7
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
-
Day 4
1
Goblet Squat
4 Sets
8-12 Reps
-
2
Lunge (Barbell)
4 Sets
8-12 Reps
-
3
Leg Extension
4 Sets
10-15 Reps
-
4
Lying Leg Curl
4 Sets
10-15 Reps
-
5
Seated Calf Raise
4 Sets
8-12 Reps
-
6
Standing Calf Raise
4 Sets
8-12 Reps
-