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Cristian's Upper/Lower 4x Program

by J T

Program Description

Cristian's Upper/Lower 4x Program is a comprehensive 4-week training plan designed to build strength and muscle through a balanced approach. With 16 workout days, you'll alternate between upper and lower body sessions, focusing on key exercises like the Chest Press, Lat Pulldown, and Leg Press. Each workout is structured to maximize intensity and volume, ensuring you challenge your muscles effectively. Get ready to elevate your fitness game and achieve your strength goals in just a month!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 20, 2026 02:51
  • Last Edited
    Mar 25, 2026 02:06
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.3%
Lats
10.3%
Upper Back
10.3%
Biceps
10.3%
Quadriceps
7.7%
Hamstrings
7.7%
Glutes
6.4%
Abs
6.4%
Chest
5.1%
Front Delts
5.1%
Cardio
5.1%
Calves
5.1%
Abductors
3.8%
Forearms
2.6%
Adductors
2.6%
Lower Back
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
5
Preacher Curl (Machine)
2
5-8 reps
RPE 10
6
Stair Climber
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
5
Preacher Curl (Machine)
2
5-8 reps
RPE 10
6
Stair Climber
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
5
Preacher Curl (Machine)
2
5-8 reps
RPE 10
6
Stair Climber
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
5
Preacher Curl (Machine)
2
5-8 reps
RPE 10
6
Stair Climber
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Seated Hamstring Curl
2
5-8 reps
RPE 10
3
Hip Abductor (Machine)
2
5-8 reps
RPE 10
4
Calf Raise (Machine)
2
5-8 reps
RPE 10
5
Abs Crunch (Machine)
2
5-8 reps
RPE 10
6
Stair Climber
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Seated Hamstring Curl
2
5-8 reps
RPE 10
3
Hip Abductor (Machine)
2
5-8 reps
RPE 10
4
Calf Raise (Machine)
2
5-8 reps
RPE 10
5
Abs Crunch (Machine)
2
5-8 reps
RPE 10
6
Stair Climber
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Seated Hamstring Curl
2
5-8 reps
RPE 10
3
Hip Abductor (Machine)
2
5-8 reps
RPE 10
4
Calf Raise (Machine)
2
5-8 reps
RPE 10
5
Abs Crunch (Machine)
2
5-8 reps
RPE 10
6
Stair Climber
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Seated Hamstring Curl
2
5-8 reps
RPE 10
3
Hip Abductor (Machine)
2
5-8 reps
RPE 10
4
Calf Raise (Machine)
2
5-8 reps
RPE 10
5
Abs Crunch (Machine)
2
5-8 reps
RPE 10
6
Stair Climber
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
5
Preacher Curl (Machine)
2
5-8 reps
RPE 10
6
Stair Climber
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
5
Preacher Curl (Machine)
2
5-8 reps
RPE 10
6
Stair Climber
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
5
Preacher Curl (Machine)
2
5-8 reps
RPE 10
6
Stair Climber
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
5
Preacher Curl (Machine)
2
5-8 reps
RPE 10
6
Stair Climber
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Leg Extension
2
5-8 reps
RPE 10
3
Hip Adductor (Machine)
2
5-8 reps
RPE 10
4
Calf Raise (Machine)
2
5-8 reps
RPE 10
5
Abs Crunch (Machine)
2
5-8 reps
RPE 10
6
Stair Climber
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Leg Extension
2
5-8 reps
RPE 10
3
Hip Adductor (Machine)
2
5-8 reps
RPE 10
4
Calf Raise (Machine)
2
5-8 reps
RPE 10
5
Abs Crunch (Machine)
2
5-8 reps
RPE 10
6
Stair Climber
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Leg Extension
2
5-8 reps
RPE 10
3
Hip Adductor (Machine)
2
5-8 reps
RPE 10
4
Calf Raise (Machine)
2
5-8 reps
RPE 10
5
Abs Crunch (Machine)
2
5-8 reps
RPE 10
6
Stair Climber
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Leg Extension
2
5-8 reps
RPE 10
3
Hip Adductor (Machine)
2
5-8 reps
RPE 10
4
Calf Raise (Machine)
2
5-8 reps
RPE 10
5
Abs Crunch (Machine)
2
5-8 reps
RPE 10
6
Stair Climber
1
10 mins
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
5-8 Reps
@10
2
Lat Pulldown
2 Sets
5-8 Reps
@10
3
Chest Supported Row (Machine)
2 Sets
5-8 Reps
@10
4
Tricep Rope Push Down (Cable)
2 Sets
5-8 Reps
@10
5
Preacher Curl (Machine)
2 Sets
5-8 Reps
@10
6
Stair Climber
1 Set
10 mins
@6
Day 2
1
Leg Press
2 Sets
5-8 Reps
@10
2
Seated Hamstring Curl
2 Sets
5-8 Reps
@10
3
Hip Abductor (Machine)
2 Sets
5-8 Reps
@10
4
Calf Raise (Machine)
2 Sets
5-8 Reps
@10
5
Abs Crunch (Machine)
2 Sets
5-8 Reps
@10
6
Stair Climber
1 Set
10 mins
@6
Day 3
1
Chest Press (Machine)
2 Sets
5-8 Reps
@10
2
Lat Pulldown
2 Sets
5-8 Reps
@10
3
Chest Supported Row (Machine)
2 Sets
5-8 Reps
@10
4
Tricep Rope Push Down (Cable)
2 Sets
5-8 Reps
@10
5
Preacher Curl (Machine)
2 Sets
5-8 Reps
@10
6
Stair Climber
1 Set
10 mins
@6
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@10
2
Leg Extension
2 Sets
5-8 Reps
@10
3
Hip Adductor (Machine)
2 Sets
5-8 Reps
@10
4
Calf Raise (Machine)
2 Sets
5-8 Reps
@10
5
Abs Crunch (Machine)
2 Sets
5-8 Reps
@10
6
Stair Climber
1 Set
10 mins
@6