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4 Day U/L Training

by Chris F.
1 athletes joined

Program Description

This program is for athletes who want to build strength in season this also put less stress on joints and bones allowing growth.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 18, 2025 03:59
  • Last Edited
    Oct 19, 2025 05:16

Summary

Unlock your strength potential with the 4 Day U/L Training program, designed for a balanced approach to upper and lower body workouts over 7 weeks. This program features four training days each week, integrating compound and isolation exercises to build muscle and enhance overall fitness. You’ll engage in a variety of movements, from barbell bench presses to cable rows, ensuring comprehensive muscle activation. Perfect for those ready to elevate their training routine, this program will help you achieve your lifting goals with confidence and consistency.
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.1%
Upper Back
9.9%
Biceps
9.1%
Lats
8.4%
Abs
7.3%
Front Delts
7.1%
Chest
6.4%
Glutes
6.3%
Hamstrings
6.1%
Quadriceps
5.8%
Middle Delts
5.7%
Rear Delts
5.3%
Calves
5.2%
Lower Back
2.7%
Abductors
1.7%
Adductors
1.7%
Forearms
1.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
5-8 reps
RPE 10
3
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
2
10-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
7
Landmine Oblique Twist
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
5-8 reps
RPE 10
3
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
2
10-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
7
Landmine Oblique Twist
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
5-8 reps
RPE 10
3
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
2
10-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
7
Landmine Oblique Twist
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
5-8 reps
RPE 10
3
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
2
10-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
7
Landmine Oblique Twist
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
5-8 reps
RPE 10
3
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
2
10-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
7
Landmine Oblique Twist
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
5-8 reps
RPE 10
3
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
2
10-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
7
Landmine Oblique Twist
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 8
2
Bench Press (Barbell)
2
4-6 reps
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 8
4
Hammer Curl (Cable)
1
6-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
10-15 reps
RPE 10
2
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 10
3
Hip Abductor (Machine)
2
8-12 reps
RPE 10
4
Seated Cable Crunch
3
8-12 reps
RPE 10
5
Leg Extension
3
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
10-15 reps
RPE 10
2
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 10
3
Hip Abductor (Machine)
2
8-12 reps
RPE 10
4
Seated Cable Crunch
3
8-12 reps
RPE 10
5
Leg Extension
3
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
10-15 reps
RPE 10
2
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 10
3
Hip Abductor (Machine)
2
8-12 reps
RPE 10
4
Seated Cable Crunch
3
8-12 reps
RPE 10
5
Leg Extension
3
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
10-15 reps
RPE 10
2
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 10
3
Hip Abductor (Machine)
2
8-12 reps
RPE 10
4
Seated Cable Crunch
3
8-12 reps
RPE 10
5
Leg Extension
3
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
10-15 reps
RPE 10
2
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 10
3
Hip Abductor (Machine)
2
8-12 reps
RPE 10
4
Seated Cable Crunch
3
8-12 reps
RPE 10
5
Leg Extension
3
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
10-15 reps
RPE 10
2
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 10
3
Hip Abductor (Machine)
2
8-12 reps
RPE 10
4
Seated Cable Crunch
3
8-12 reps
RPE 10
5
Leg Extension
3
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
4-6 reps
4-6 reps
RPE 10
RPE 8
2
Dip (Weighted)
2
5-8 reps
RPE 8
3
Lat Pulldown
2
8-12 reps
RPE 8
4
Bicep Curl (Cable)
2
8-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Dip (Weighted)
3
4-8 reps
RPE 10
3
Skull Crusher (EZ Bar)
2
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Overhead Press (Machine)
3
6-8 reps
RPE 10
6
Seated Row (Cable)
3
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
8
Shoulder YTWL
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Dip (Weighted)
3
4-8 reps
RPE 10
3
Skull Crusher (EZ Bar)
2
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Overhead Press (Machine)
3
6-8 reps
RPE 10
6
Seated Row (Cable)
3
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
8
Shoulder YTWL
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Dip (Weighted)
3
4-8 reps
RPE 10
3
Skull Crusher (EZ Bar)
2
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Overhead Press (Machine)
3
6-8 reps
RPE 10
6
Seated Row (Cable)
3
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
8
Shoulder YTWL
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Dip (Weighted)
3
4-8 reps
RPE 10
3
Skull Crusher (EZ Bar)
2
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Overhead Press (Machine)
3
6-8 reps
RPE 10
6
Seated Row (Cable)
3
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
8
Shoulder YTWL
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Dip (Weighted)
3
4-8 reps
RPE 10
3
Skull Crusher (EZ Bar)
2
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Overhead Press (Machine)
3
6-8 reps
RPE 10
6
Seated Row (Cable)
3
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
8
Shoulder YTWL
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Dip (Weighted)
3
4-8 reps
RPE 10
3
Skull Crusher (EZ Bar)
2
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Overhead Press (Machine)
3
6-8 reps
RPE 10
6
Seated Row (Cable)
3
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
8
Shoulder YTWL
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
2A
Bicep Curl (Cable)
3
8-10 reps
RPE 10
2B
Hammer Curl (Cable)
3
8-10 reps
RPE 10
3
Seated Calf Raise
3
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Hip Adductor (Machine)
2
8-12 reps
RPE 10
6
Hip Thrust (Machine)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
2A
Bicep Curl (Cable)
3
8-10 reps
RPE 10
2B
Hammer Curl (Cable)
3
8-10 reps
RPE 10
3
Seated Calf Raise
3
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Hip Adductor (Machine)
2
8-12 reps
RPE 10
6
Hip Thrust (Machine)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
2A
Bicep Curl (Cable)
3
8-10 reps
RPE 10
2B
Hammer Curl (Cable)
3
8-10 reps
RPE 10
3
Seated Calf Raise
3
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Hip Adductor (Machine)
2
8-12 reps
RPE 10
6
Hip Thrust (Machine)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
2A
Bicep Curl (Cable)
3
8-10 reps
RPE 10
2B
Hammer Curl (Cable)
3
8-10 reps
RPE 10
3
Seated Calf Raise
3
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Hip Adductor (Machine)
2
8-12 reps
RPE 10
6
Hip Thrust (Machine)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
2A
Bicep Curl (Cable)
3
8-10 reps
RPE 10
2B
Hammer Curl (Cable)
3
8-10 reps
RPE 10
3
Seated Calf Raise
3
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Hip Adductor (Machine)
2
8-12 reps
RPE 10
6
Hip Thrust (Machine)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
2A
Bicep Curl (Cable)
3
8-10 reps
RPE 10
2B
Hammer Curl (Cable)
3
8-10 reps
RPE 10
3
Seated Calf Raise
3
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Hip Adductor (Machine)
2
8-12 reps
RPE 10
6
Hip Thrust (Machine)
2
8-10 reps
RPE 10
Week 1
1 / 7 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@10
2
Pull-Up (Weighted)
2 Sets
5-8 Reps
@10
3
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
@10
4
Incline Chest Fly (Dumbbell)
2 Sets
10-12 Reps
@10
5
Chest Supported Row (Machine)
2 Sets
8-10 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
10-15 Reps
@10
7
Landmine Oblique Twist
3 Sets
8-12 Reps
@10
Day 2
1
Calf Raise (Machine)
3 Sets
10-15 Reps
@10
2
Bulgarian Split Squat (Barbell)
2 Sets
8-12 Reps
@10
3
Hip Abductor (Machine)
2 Sets
8-12 Reps
@10
4
Seated Cable Crunch
3 Sets
8-12 Reps
@10
5
Leg Extension
3 Sets
1 Set
10-12 Reps
-
@10
@10
Day 3
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Dip (Weighted)
3 Sets
4-8 Reps
@10
3
Skull Crusher (EZ Bar)
2 Sets
6-8 Reps
@10
4
Lateral Raise (Dumbbell)
1 Set
8-12 Reps
@10
5
Overhead Press (Machine)
3 Sets
6-8 Reps
@10
6
Seated Row (Cable)
3 Sets
8-12 Reps
@10
7
Rear Delt Fly (Machine)
2 Sets
10-15 Reps
@10
8
Shoulder YTWL
3 Sets
AMRAP
@10
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
4-6 Reps
@10
2A
Bicep Curl (Cable)
3 Sets
8-10 Reps
@10
2B
Hammer Curl (Cable)
3 Sets
8-10 Reps
@10
3
Seated Calf Raise
3 Sets
8-10 Reps
@10
4
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
5
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
6
Hip Thrust (Machine)
2 Sets
8-10 Reps
@10