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Upper Lower 4:3

by ahmed H.

Program Description

Upper Lower 4:3 Program 4 Days on 3 Days off You WILL make gains with this, providing your nutrition and sleep are at a good standard.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 16, 2026 11:27
  • Last Edited
    Jan 16, 2026 11:27
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.3%
Triceps
10.3%
Abs
10.3%
Hamstrings
10.3%
Quadriceps
10.3%
Chest
6.9%
Middle Delts
6.9%
Lats
6.9%
Upper Back
6.9%
Biceps
6.9%
Glutes
6.9%
Lower Back
3.4%
Rear Delts
1.7%
Forearms
1.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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 Fly (Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Dip (Weighted)
2
4-8 reps
-
5
Tricep Pushdown (Cable)
2
4-8 reps
-
6
Pull-Up (Weighted)
2
4-8 reps
-
7
Chest Supported Row (Machine)
2
4-8 reps
-
8
Abs Crunch (Weighted)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Dip (Weighted)
2
4-8 reps
-
5
Tricep Pushdown (Cable)
2
4-8 reps
-
6
Pull-Up (Weighted)
2
4-8 reps
-
7
Chest Supported Row (Machine)
2
4-8 reps
-
8
Abs Crunch (Weighted)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Dip (Weighted)
2
4-8 reps
-
5
Tricep Pushdown (Cable)
2
4-8 reps
-
6
Pull-Up (Weighted)
2
4-8 reps
-
7
Chest Supported Row (Machine)
2
4-8 reps
-
8
Abs Crunch (Weighted)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Dip (Weighted)
2
4-8 reps
-
5
Tricep Pushdown (Cable)
2
4-8 reps
-
6
Pull-Up (Weighted)
2
4-8 reps
-
7
Chest Supported Row (Machine)
2
4-8 reps
-
8
Abs Crunch (Weighted)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
4-8 reps
-
2
Seated Hamstring Curl
2
4-8 reps
-
3
Hack Squat
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
2
4-8 reps
-
5
Leg Extension
2
4-8 reps
-
6
Abs Crunch (Weighted)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
4-8 reps
-
2
Seated Hamstring Curl
2
4-8 reps
-
3
Hack Squat
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
2
4-8 reps
-
5
Leg Extension
2
4-8 reps
-
6
Abs Crunch (Weighted)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
4-8 reps
-
2
Seated Hamstring Curl
2
4-8 reps
-
3
Hack Squat
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
2
4-8 reps
-
5
Leg Extension
2
4-8 reps
-
6
Abs Crunch (Weighted)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
4-8 reps
-
2
Seated Hamstring Curl
2
4-8 reps
-
3
Hack Squat
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
2
4-8 reps
-
5
Leg Extension
2
4-8 reps
-
6
Abs Crunch (Weighted)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Dip (Weighted)
2
4-8 reps
-
5
Tricep Pushdown (Cable)
2
4-8 reps
-
6
Pull-Up (Weighted)
2
4-8 reps
-
7
Chest Supported Row (Machine)
2
4-8 reps
-
8
Abs Crunch (Weighted)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Dip (Weighted)
2
4-8 reps
-
5
Tricep Pushdown (Cable)
2
4-8 reps
-
6
Pull-Up (Weighted)
2
4-8 reps
-
7
Chest Supported Row (Machine)
2
4-8 reps
-
8
Abs Crunch (Weighted)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Dip (Weighted)
2
4-8 reps
-
5
Tricep Pushdown (Cable)
2
4-8 reps
-
6
Pull-Up (Weighted)
2
4-8 reps
-
7
Chest Supported Row (Machine)
2
4-8 reps
-
8
Abs Crunch (Weighted)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Dip (Weighted)
2
4-8 reps
-
5
Tricep Pushdown (Cable)
2
4-8 reps
-
6
Pull-Up (Weighted)
2
4-8 reps
-
7
Chest Supported Row (Machine)
2
4-8 reps
-
8
Abs Crunch (Weighted)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
4-8 reps
-
2
Seated Hamstring Curl
2
4-8 reps
-
3
Hack Squat
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
2
4-8 reps
-
5
Leg Extension
2
4-8 reps
-
6
Abs Crunch (Weighted)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
4-8 reps
-
2
Seated Hamstring Curl
2
4-8 reps
-
3
Hack Squat
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
2
4-8 reps
-
5
Leg Extension
2
4-8 reps
-
6
Abs Crunch (Weighted)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
4-8 reps
-
2
Seated Hamstring Curl
2
4-8 reps
-
3
Hack Squat
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
2
4-8 reps
-
5
Leg Extension
2
4-8 reps
-
6
Abs Crunch (Weighted)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
4-8 reps
-
2
Seated Hamstring Curl
2
4-8 reps
-
3
Hack Squat
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
2
4-8 reps
-
5
Leg Extension
2
4-8 reps
-
6
Abs Crunch (Weighted)
2
4-8 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Chest Fly (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
2
Shoulder Press (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
3
Lateral Raise (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
4
Dip (Weighted)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
6
Pull-Up (Weighted)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
7
Chest Supported Row (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
8
Abs Crunch (Weighted)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
Day 2
1
Preacher Curl (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
2
Seated Hamstring Curl
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
3
Hack Squat
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
4
Romanian Deadlift (Barbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
5
Leg Extension
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
6
Abs Crunch (Weighted)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
Day 3
1
Chest Fly (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
2
Shoulder Press (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
3
Lateral Raise (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
4
Dip (Weighted)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
6
Pull-Up (Weighted)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
7
Chest Supported Row (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
8
Abs Crunch (Weighted)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
Day 4
1
Preacher Curl (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
2
Seated Hamstring Curl
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
3
Hack Squat
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
4
Romanian Deadlift (Barbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
5
Leg Extension
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
6
Abs Crunch (Weighted)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-