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BoostcampPNG

4 day upper lower

by Ander G.

Program Description

.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 20, 2025 04:01
  • Last Edited
    Apr 06, 2025 08:32
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-12 reps
-
2
Deficit Deadlift (Barbell)
2
6-12 reps
-
3
Hamstring Curl
2
6-12 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
6-12 reps
-
5
Lat Pulldown (Close Grip)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-12 reps
-
2
Deficit Deadlift (Barbell)
2
6-12 reps
-
3
Hamstring Curl
2
6-12 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
6-12 reps
-
5
Lat Pulldown (Close Grip)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-12 reps
-
2
Deficit Deadlift (Barbell)
2
6-12 reps
-
3
Hamstring Curl
2
6-12 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
6-12 reps
-
5
Lat Pulldown (Close Grip)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-12 reps
-
2
Deficit Deadlift (Barbell)
2
6-12 reps
-
3
Hamstring Curl
2
6-12 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
6-12 reps
-
5
Lat Pulldown (Close Grip)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-12 reps
-
2
Deficit Deadlift (Barbell)
2
6-12 reps
-
3
Hamstring Curl
2
6-12 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
6-12 reps
-
5
Lat Pulldown (Close Grip)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-12 reps
-
2
Deficit Deadlift (Barbell)
2
6-12 reps
-
3
Hamstring Curl
2
6-12 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
6-12 reps
-
5
Lat Pulldown (Close Grip)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-12 reps
-
2
Deficit Deadlift (Barbell)
2
6-12 reps
-
3
Hamstring Curl
2
6-12 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
6-12 reps
-
5
Lat Pulldown (Close Grip)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-12 reps
-
2
Deficit Deadlift (Barbell)
2
6-12 reps
-
3
Hamstring Curl
2
6-12 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
6-12 reps
-
5
Lat Pulldown (Close Grip)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
6-12 reps
-
2
Bench Press (Barbell)
2
6-12 reps
-
3
Bench Press (Dumbbell)
2
6-12 reps
-
4
Lateral Raise (Cable)
2
6-12 reps
-
5
Rear Delt Fly (Cable)
2
6-12 reps
-
6
Flexion Row
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
6-12 reps
-
2
Bench Press (Barbell)
2
6-12 reps
-
3
Bench Press (Dumbbell)
2
6-12 reps
-
4
Lateral Raise (Cable)
2
6-12 reps
-
5
Rear Delt Fly (Cable)
2
6-12 reps
-
6
Flexion Row
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
6-12 reps
-
2
Bench Press (Barbell)
2
6-12 reps
-
3
Bench Press (Dumbbell)
2
6-12 reps
-
4
Lateral Raise (Cable)
2
6-12 reps
-
5
Rear Delt Fly (Cable)
2
6-12 reps
-
6
Flexion Row
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
6-12 reps
-
2
Bench Press (Barbell)
2
6-12 reps
-
3
Bench Press (Dumbbell)
2
6-12 reps
-
4
Lateral Raise (Cable)
2
6-12 reps
-
5
Rear Delt Fly (Cable)
2
6-12 reps
-
6
Flexion Row
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
6-12 reps
-
2
Bench Press (Barbell)
2
6-12 reps
-
3
Bench Press (Dumbbell)
2
6-12 reps
-
4
Lateral Raise (Cable)
2
6-12 reps
-
5
Rear Delt Fly (Cable)
2
6-12 reps
-
6
Flexion Row
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
6-12 reps
-
2
Bench Press (Barbell)
2
6-12 reps
-
3
Bench Press (Dumbbell)
2
6-12 reps
-
4
Lateral Raise (Cable)
2
6-12 reps
-
5
Rear Delt Fly (Cable)
2
6-12 reps
-
6
Flexion Row
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
6-12 reps
-
2
Bench Press (Barbell)
2
6-12 reps
-
3
Bench Press (Dumbbell)
2
6-12 reps
-
4
Lateral Raise (Cable)
2
6-12 reps
-
5
Rear Delt Fly (Cable)
2
6-12 reps
-
6
Flexion Row
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
6-12 reps
-
2
Bench Press (Barbell)
2
6-12 reps
-
3
Bench Press (Dumbbell)
2
6-12 reps
-
4
Lateral Raise (Cable)
2
6-12 reps
-
5
Rear Delt Fly (Cable)
2
6-12 reps
-
6
Flexion Row
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lengthen Smith Machine Squats
3
6-12 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3
6-12 reps
-
3
High Bar Squat (Barbell)
3
6-12 reps
-
4
Sissy Squat (Weighted)
1
AMRAP
-
5
Leg Extension
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lengthen Smith Machine Squats
3
6-12 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3
6-12 reps
-
3
High Bar Squat (Barbell)
3
6-12 reps
-
4
Sissy Squat (Weighted)
1
AMRAP
-
5
Leg Extension
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lengthen Smith Machine Squats
3
6-12 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3
6-12 reps
-
3
High Bar Squat (Barbell)
3
6-12 reps
-
4
Sissy Squat (Weighted)
1
AMRAP
-
5
Leg Extension
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lengthen Smith Machine Squats
3
6-12 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3
6-12 reps
-
3
High Bar Squat (Barbell)
3
6-12 reps
-
4
Sissy Squat (Weighted)
1
AMRAP
-
5
Leg Extension
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lengthen Smith Machine Squats
3
6-12 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3
6-12 reps
-
3
High Bar Squat (Barbell)
3
6-12 reps
-
4
Sissy Squat (Weighted)
1
AMRAP
-
5
Leg Extension
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lengthen Smith Machine Squats
3
6-12 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3
6-12 reps
-
3
High Bar Squat (Barbell)
3
6-12 reps
-
4
Sissy Squat (Weighted)
1
AMRAP
-
5
Leg Extension
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lengthen Smith Machine Squats
3
6-12 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3
6-12 reps
-
3
High Bar Squat (Barbell)
3
6-12 reps
-
4
Sissy Squat (Weighted)
1
AMRAP
-
5
Leg Extension
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lengthen Smith Machine Squats
3
6-12 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3
6-12 reps
-
3
High Bar Squat (Barbell)
3
6-12 reps
-
4
Sissy Squat (Weighted)
1
AMRAP
-
5
Leg Extension
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-12 reps
-
2
Barbell Row
2
6-12 reps
-
3
Dip (Weighted)
2
6-12 reps
-
4
Pull-Up (Weighted)
2
6-12 reps
-
5
Overhead Extension (Dumbbell)
2
6-12 reps
-
6
JM Press
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-12 reps
-
2
Barbell Row
2
6-12 reps
-
3
Dip (Weighted)
2
6-12 reps
-
4
Pull-Up (Weighted)
2
6-12 reps
-
5
Overhead Extension (Dumbbell)
2
6-12 reps
-
6
JM Press
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-12 reps
-
2
Barbell Row
2
6-12 reps
-
3
Dip (Weighted)
2
6-12 reps
-
4
Pull-Up (Weighted)
2
6-12 reps
-
5
Overhead Extension (Dumbbell)
2
6-12 reps
-
6
JM Press
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-12 reps
-
2
Barbell Row
2
6-12 reps
-
3
Dip (Weighted)
2
6-12 reps
-
4
Pull-Up (Weighted)
2
6-12 reps
-
5
Overhead Extension (Dumbbell)
2
6-12 reps
-
6
JM Press
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-12 reps
-
2
Barbell Row
2
6-12 reps
-
3
Dip (Weighted)
2
6-12 reps
-
4
Pull-Up (Weighted)
2
6-12 reps
-
5
Overhead Extension (Dumbbell)
2
6-12 reps
-
6
JM Press
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-12 reps
-
2
Barbell Row
2
6-12 reps
-
3
Dip (Weighted)
2
6-12 reps
-
4
Pull-Up (Weighted)
2
6-12 reps
-
5
Overhead Extension (Dumbbell)
2
6-12 reps
-
6
JM Press
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-12 reps
-
2
Barbell Row
2
6-12 reps
-
3
Dip (Weighted)
2
6-12 reps
-
4
Pull-Up (Weighted)
2
6-12 reps
-
5
Overhead Extension (Dumbbell)
2
6-12 reps
-
6
JM Press
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-12 reps
-
2
Barbell Row
2
6-12 reps
-
3
Dip (Weighted)
2
6-12 reps
-
4
Pull-Up (Weighted)
2
6-12 reps
-
5
Overhead Extension (Dumbbell)
2
6-12 reps
-
6
JM Press
2
6-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Stiff Leg Deadlift
2 Sets
6-12 Reps
-
2
Deficit Deadlift (Barbell)
2 Sets
6-12 Reps
-
3
Hamstring Curl
2 Sets
6-12 Reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2 Sets
6-12 Reps
-
5
Lat Pulldown (Close Grip)
2 Sets
6-12 Reps
-
Day 2
1
Straight Leg Calf Raise
2 Sets
6-12 Reps
-
2
Bench Press (Barbell)
2 Sets
6-12 Reps
-
3
Bench Press (Dumbbell)
2 Sets
6-12 Reps
-
4
Lateral Raise (Cable)
2 Sets
6-12 Reps
-
5
Rear Delt Fly (Cable)
2 Sets
6-12 Reps
-
6
Flexion Row
2 Sets
6-12 Reps
-
Day 3
1
Lengthen Smith Machine Squats
3 Sets
6-12 Reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
6-12 Reps
-
3
High Bar Squat (Barbell)
3 Sets
6-12 Reps
-
4
Sissy Squat (Weighted)
1 Set
AMRAP
-
5
Leg Extension
1 Set
AMRAP
-
Day 4
1
Military Press (Barbell)
2 Sets
6-12 Reps
-
2
Barbell Row
2 Sets
6-12 Reps
-
3
Dip (Weighted)
2 Sets
6-12 Reps
-
4
Pull-Up (Weighted)
2 Sets
6-12 Reps
-
5
Overhead Extension (Dumbbell)
2 Sets
6-12 Reps
-
6
JM Press
2 Sets
6-12 Reps
-