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Tristan’s 4 Day Upper/Lower

by Maxwell M.
1 athletes joined

Program Description

**Tristan’s 4 Day Upper/Lower** is an 8-week powerbuilding program designed for those looking to build strength and muscle in an efficient manner. With a structured approach, you'll hit your upper body twice and lower body twice each week, featuring compound movements like bench presses and squats alongside isolation exercises for balanced development. Each session is crafted to be completed in about 40 minutes, making it perfect for busy schedules. Ideal for intermediate lifters with access to a garage gym, this program will challenge you to push your limits and achieve your fitness goals.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 29, 2025 01:17
  • Last Edited
    Oct 04, 2025 01:09

Summary

Tristan’s 4 Day Upper/Lower program is an 8-week journey designed to build strength and muscle through a balanced approach to training. With four focused sessions each week, you’ll alternate between upper and lower body workouts, utilizing a mix of barbell, dumbbell, and cable exercises. Expect to tackle key lifts like the Incline Bench Press and Squat while honing in on specific muscle groups for maximum growth. Perfect for those with a garage gym setup, this program empowers you to push your limits and achieve your fitness goals with confidence.
Muscle Engagement
Front
Back
MuscleSet
Glutes
16%
Quadriceps
11%
Hamstrings
11%
Chest
10%
Lats
9%
Triceps
8%
Biceps
8%
Upper Back
7.5%
Front Delts
6%
Lower Back
4%
Abs
3%
Middle Delts
2.5%
Adductors
2%
Forearms
1.5%
Rear Delts
0.5%
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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
Incline Bench Press (Barbell)
2
8 reps
RPE 8
2
Chest Fly (Cable)
2
12 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
4
T-Bar Row
2
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
6
Bicep Curl (Cable)
2
10 reps
RPE 8
7
Skull Crusher (Barbell)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 8
2
Chest Fly (Cable)
2
12 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
4
T-Bar Row
2
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
6
Bicep Curl (Cable)
2
10 reps
RPE 8
7
Skull Crusher (Barbell)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 8
2
Chest Fly (Cable)
2
12 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
4
T-Bar Row
2
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
6
Bicep Curl (Cable)
2
10 reps
RPE 8
7
Skull Crusher (Barbell)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 8
2
Chest Fly (Cable)
2
12 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
4
T-Bar Row
2
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
6
Bicep Curl (Cable)
2
10 reps
RPE 8
7
Skull Crusher (Barbell)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 8
2
Chest Fly (Cable)
2
12 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
4
T-Bar Row
2
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
6
Bicep Curl (Cable)
2
10 reps
RPE 8
7
Skull Crusher (Barbell)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 8
2
Chest Fly (Cable)
2
12 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
4
T-Bar Row
2
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
6
Bicep Curl (Cable)
2
10 reps
RPE 8
7
Skull Crusher (Barbell)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 8
2
Chest Fly (Cable)
2
12 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
4
T-Bar Row
2
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
6
Bicep Curl (Cable)
2
10 reps
RPE 8
7
Skull Crusher (Barbell)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 8
2
Chest Fly (Cable)
2
12 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
4
T-Bar Row
2
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
6
Bicep Curl (Cable)
2
10 reps
RPE 8
7
Skull Crusher (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Glute Kickback
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Glute Kickback
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Glute Kickback
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Glute Kickback
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Glute Kickback
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Glute Kickback
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Glute Kickback
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Glute Kickback
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 7
2
Pec Fly (Dumbbell)
2
12 reps
RPE 8
3
Pull-Up (Weighted)
2
6 reps
RPE 8
4
Lat Prayer
2
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
6
Seated Dumbbell Curl
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 7
2
Pec Fly (Dumbbell)
2
12 reps
RPE 8
3
Pull-Up (Weighted)
2
6 reps
RPE 8
4
Lat Prayer
2
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
6
Seated Dumbbell Curl
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 7
2
Pec Fly (Dumbbell)
2
12 reps
RPE 8
3
Pull-Up (Weighted)
2
6 reps
RPE 8
4
Lat Prayer
2
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
6
Seated Dumbbell Curl
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 7
2
Pec Fly (Dumbbell)
2
12 reps
RPE 8
3
Pull-Up (Weighted)
2
6 reps
RPE 8
4
Lat Prayer
2
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
6
Seated Dumbbell Curl
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 7
2
Pec Fly (Dumbbell)
2
12 reps
RPE 8
3
Pull-Up (Weighted)
2
6 reps
RPE 8
4
Lat Prayer
2
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
6
Seated Dumbbell Curl
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 7
2
Pec Fly (Dumbbell)
2
12 reps
RPE 8
3
Pull-Up (Weighted)
2
6 reps
RPE 8
4
Lat Prayer
2
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
6
Seated Dumbbell Curl
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 7
2
Pec Fly (Dumbbell)
2
12 reps
RPE 8
3
Pull-Up (Weighted)
2
6 reps
RPE 8
4
Lat Prayer
2
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
6
Seated Dumbbell Curl
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 7
2
Pec Fly (Dumbbell)
2
12 reps
RPE 8
3
Pull-Up (Weighted)
2
6 reps
RPE 8
4
Lat Prayer
2
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
6
Seated Dumbbell Curl
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Glute Kickback
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Glute Kickback
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Glute Kickback
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Glute Kickback
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Glute Kickback
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Glute Kickback
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Glute Kickback
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Glute Kickback
2
12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
8 Reps
@8
2
Chest Fly (Cable)
2 Sets
12 Reps
@8
3
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@8
4
T-Bar Row
2 Sets
8 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@8
6
Bicep Curl (Cable)
2 Sets
10 Reps
@8
7
Skull Crusher (Barbell)
2 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
2 Sets
10 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@8
4
Glute Kickback
2 Sets
12 Reps
@8
Day 3
1
Bench Press (Barbell)
2 Sets
6 Reps
@7
2
Pec Fly (Dumbbell)
2 Sets
12 Reps
@8
3
Pull-Up (Weighted)
2 Sets
6 Reps
@8
4
Lat Prayer
2 Sets
12 Reps
@8
5
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
@8
6
Seated Dumbbell Curl
2 Sets
10 Reps
@8
Day 4
1
Squat (Barbell)
2 Sets
10 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@8
4
Glute Kickback
2 Sets
12 Reps
@8