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Aiman's 4 day Bodybuilding Split (1)

by Aiman Saleh

Program Description

Bodybuilder

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 25, 2025 07:34
  • Last Edited
    Feb 25, 2025 07:41
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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
Incline Bench Press (Barbell)
4
12 reps
-
2
Pec Deck (Machine)
4
12 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
5
Incline Curl (Dumbbell)
4
12 reps
-
6A
Tricep Extension (Cable)
4
12 reps
-
6B
Bicep Curl (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Seated Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Seated Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Seated Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Seated Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Seated Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Seated Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Pec Deck (Machine)
4
12 reps
-
3
Lat Pulldown
4
-
4
Seated Overhead Press (Dumbbell)
4
12 reps
-
5
Lateral Raise (Machine)
4
-
6
Bicep Curl (EZ Bar)
4
-
7
Skull Crusher (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Lying Leg Curl
4
12 reps
-
4
Seated Calf Raise
4
12 reps
-
5
Russian Twist (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Lying Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Russian Twist (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Lying Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Russian Twist (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Lying Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Russian Twist (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Lying Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Russian Twist (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Lying Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Russian Twist (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Lying Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Russian Twist (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Lying Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Russian Twist (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Upright Row (Cable)
4
12 reps
-
4
Incline Bench Press (Dumbbell)
4
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6A
Tricep Rope Push Down (Cable)
4
12 reps
-
6B
Bicep Curl (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Upright Row (Cable)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Upright Row (Cable)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Upright Row (Cable)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Upright Row (Cable)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Upright Row (Cable)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Upright Row (Cable)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Upright Row (Cable)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2A
Leg Press
4
12 reps
-
2B
Calf Raise (Leg Press)
4
12 reps
-
3
Leg Curl
4
12 reps
-
4
Leg Extension
4
12 reps
-
5
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2A
Leg Press
3
12 reps
-
2B
Calf Raise (Leg Press)
4
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2A
Leg Press
3
12 reps
-
2B
Calf Raise (Leg Press)
4
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2A
Leg Press
3
12 reps
-
2B
Calf Raise (Leg Press)
4
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2A
Leg Press
3
12 reps
-
2B
Calf Raise (Leg Press)
4
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2A
Leg Press
3
12 reps
-
2B
Calf Raise (Leg Press)
4
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2A
Leg Press
3
12 reps
-
2B
Calf Raise (Leg Press)
4
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2A
Leg Press
3
12 reps
-
2B
Calf Raise (Leg Press)
4
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Cable Crunch
4
12 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)
4 Sets
12 Reps
-
2
Leg Extension
4 Sets
12 Reps
-
3
Lying Leg Curl
4 Sets
12 Reps
-
4
Seated Calf Raise
4 Sets
12 Reps
-
5
Russian Twist (Dumbbell)
4 Sets
12 Reps
-
Day 3
1
T-Bar Row
4 Sets
12 Reps
-
2
Lat Pulldown
4 Sets
12 Reps
-
3
Upright Row (Cable)
4 Sets
12 Reps
-
4
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
-
5
Lateral Raise (Cable)
4 Sets
12 Reps
-
6A
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
-
6B
Bicep Curl (Cable)
4 Sets
12 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
12 Reps
-
2A
Leg Press
4 Sets
12 Reps
-
2B
Calf Raise (Leg Press)
4 Sets
12 Reps
-
3
Leg Curl
4 Sets
12 Reps
-
4
Leg Extension
4 Sets
12 Reps
-
5
Cable Crunch
4 Sets
12 Reps
-
Day 1
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
-
2
Pec Deck (Machine)
4 Sets
12 Reps
-
3
Lateral Raise (Cable)
3 Sets
12 Reps
-
4
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
-
5
Incline Curl (Dumbbell)
4 Sets
12 Reps
-
6A
Tricep Extension (Cable)
4 Sets
12 Reps
-
6B
Bicep Curl (Cable)
4 Sets
12 Reps
-