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BoostcampPNG

4 day split

by Reece F.
4 athletes joined

Program Description

Strength and muscle

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 03, 2024 09:30
  • Last Edited
    Nov 09, 2024 03:54

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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
Deadlift (Barbell)
2
5 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Barbell Row
3
8 reps
-
5
Seated Row (Cable)
1
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Concentration Curl
3
10 reps
-
8
Seated Dumbbell Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Barbell Row
3
8 reps
-
5
Seated Row (Cable)
1
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Concentration Curl
3
10 reps
-
8
Seated Dumbbell Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Barbell Row
3
8 reps
-
5
Seated Row (Cable)
1
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Concentration Curl
3
10 reps
-
8
Seated Dumbbell Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Barbell Row
3
8 reps
-
5
Seated Row (Cable)
1
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Concentration Curl
3
10 reps
-
8
Seated Dumbbell Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Barbell Row
3
8 reps
-
5
Seated Row (Cable)
1
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Concentration Curl
3
10 reps
-
8
Seated Dumbbell Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Barbell Row
3
8 reps
-
5
Seated Row (Cable)
1
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Concentration Curl
3
10 reps
-
8
Seated Dumbbell Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Barbell Row
3
8 reps
-
5
Seated Row (Cable)
1
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Concentration Curl
3
10 reps
-
8
Seated Dumbbell Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Barbell Row
3
8 reps
-
5
Seated Row (Cable)
1
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Concentration Curl
3
10 reps
-
8
Seated Dumbbell Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
1 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bench Press (Dumbbell)
1
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Overhead Extension (Dumbbell)
3
8 reps
-
8
Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
1 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bench Press (Dumbbell)
1
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Overhead Extension (Dumbbell)
3
8 reps
-
8
Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
1 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bench Press (Dumbbell)
1
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Overhead Extension (Dumbbell)
3
8 reps
-
8
Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
1 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bench Press (Dumbbell)
1
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Overhead Extension (Dumbbell)
3
8 reps
-
8
Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
1 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bench Press (Dumbbell)
1
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Overhead Extension (Dumbbell)
3
8 reps
-
8
Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
1 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bench Press (Dumbbell)
1
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Overhead Extension (Dumbbell)
3
8 reps
-
8
Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
1 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bench Press (Dumbbell)
1
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Overhead Extension (Dumbbell)
3
8 reps
-
8
Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
1 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bench Press (Dumbbell)
1
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Overhead Extension (Dumbbell)
3
8 reps
-
8
Tricep Extension (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Leg Press
3
15 reps
-
3
Split Squat (Barbell)
3
8 reps
-
4
Leg Extension
1
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Leg Curl
1
-
7
Standing Calf Raise
3
10 reps
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Leg Press
3
15 reps
-
3
Split Squat (Barbell)
3
8 reps
-
4
Leg Extension
1
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Leg Curl
1
-
7
Standing Calf Raise
3
10 reps
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Leg Press
3
15 reps
-
3
Split Squat (Barbell)
3
8 reps
-
4
Leg Extension
1
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Leg Curl
1
-
7
Standing Calf Raise
3
10 reps
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Leg Press
3
15 reps
-
3
Split Squat (Barbell)
3
8 reps
-
4
Leg Extension
1
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Leg Curl
1
-
7
Standing Calf Raise
3
10 reps
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Leg Press
3
15 reps
-
3
Split Squat (Barbell)
3
8 reps
-
4
Leg Extension
1
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Leg Curl
1
-
7
Standing Calf Raise
3
10 reps
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Leg Press
3
15 reps
-
3
Split Squat (Barbell)
3
8 reps
-
4
Leg Extension
1
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Leg Curl
1
-
7
Standing Calf Raise
3
10 reps
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Leg Press
3
15 reps
-
3
Split Squat (Barbell)
3
8 reps
-
4
Leg Extension
1
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Leg Curl
1
-
7
Standing Calf Raise
3
10 reps
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Leg Press
3
15 reps
-
3
Split Squat (Barbell)
3
8 reps
-
4
Leg Extension
1
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Leg Curl
1
-
7
Standing Calf Raise
3
10 reps
-
8
Seated Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Arnold Press
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Shoulder Press (Machine)
1
-
5
Upright Row (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
1
-
7
Wrist Curls
3
12 reps
-
8
Barbell Hold
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Arnold Press
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Shoulder Press (Machine)
1
-
5
Upright Row (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
1
-
7
Wrist Curls
3
12 reps
-
8
Barbell Hold
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Arnold Press
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Shoulder Press (Machine)
1
-
5
Upright Row (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
1
-
7
Wrist Curls
3
12 reps
-
8
Barbell Hold
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Arnold Press
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Shoulder Press (Machine)
1
-
5
Upright Row (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
1
-
7
Wrist Curls
3
12 reps
-
8
Barbell Hold
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Arnold Press
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Shoulder Press (Machine)
1
-
5
Upright Row (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
1
-
7
Wrist Curls
3
12 reps
-
8
Barbell Hold
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Arnold Press
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Shoulder Press (Machine)
1
-
5
Upright Row (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
1
-
7
Wrist Curls
3
12 reps
-
8
Barbell Hold
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Arnold Press
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Shoulder Press (Machine)
1
-
5
Upright Row (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
1
-
7
Wrist Curls
3
12 reps
-
8
Barbell Hold
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Arnold Press
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Shoulder Press (Machine)
1
-
5
Upright Row (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
1
-
7
Wrist Curls
3
12 reps
-
8
Barbell Hold
1
1 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
2 Sets
5 Reps
-
2
Single Arm Row (Dumbbell)
3 Sets
8 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Barbell Row
3 Sets
8 Reps
-
5
Seated Row (Cable)
1 Set
-
6
Preacher Curl (EZ Bar)
3 Sets
10 Reps
-
7
Concentration Curl
3 Sets
10 Reps
-
8
Seated Dumbbell Curl
1 Set
-
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Dip (Bodyweight)
3 Sets
1 Reps
-
4
Pec Deck (Machine)
3 Sets
12 Reps
-
5
Bench Press (Dumbbell)
1 Set
-
6
Tricep Pushdown (Cable)
3 Sets
8 Reps
-
7
Overhead Extension (Dumbbell)
3 Sets
8 Reps
-
8
Tricep Extension (Cable)
1 Set
-
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
-
2
Leg Press
3 Sets
15 Reps
-
3
Split Squat (Barbell)
3 Sets
8 Reps
-
4
Leg Extension
1 Set
-
5
Stiff Leg Deadlift
3 Sets
8 Reps
-
6
Leg Curl
1 Set
-
7
Standing Calf Raise
3 Sets
10 Reps
-
8
Seated Calf Raise
1 Set
-
Day 4
1
Overhead Press (Barbell)
3 Sets
6 Reps
-
2
Arnold Press
3 Sets
8 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
4
Shoulder Press (Machine)
1 Set
-
5
Upright Row (Dumbbell)
3 Sets
8 Reps
-
6
Shrug (Dumbbell)
1 Set
-
7
Wrist Curls
3 Sets
12 Reps
-
8
Barbell Hold
1 Set
1 Reps
-