4 days split

by sunny Z.

Program Description

novice friendly training

Program Overview

Level
Novice
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Feb 17, 2026 12:06
Last Edited
Feb 17, 2026 02:16

Muscle Engagement

Front

Back

MuscleSet

Glutes

15.8%

Hamstrings

14.2%

Quadriceps

13.9%

Abs

8.9%

Triceps

7.3%

Upper Back

6.6%

Front Delts

6.3%

Lower Back

5%

Lats

4.6%

Middle Delts

4.6%

Abductors

4%

Chest

2.6%

Biceps

2.3%

Calves

2%

Rear Delts

2%

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Hip Thrust (Machine)

4

8 reps

-

2

Romanian Deadlift (Dumbbell)

4

8 reps

-

3

Step-Up (Weighted)

3

8 reps

-

4

Hamstring Curl

3

8 reps

-

5

Hip Abductor (Machine)

4

12 reps

-

Day 2

1

Lat Pulldown

3

8 reps

-

2

Shoulder Press (Machine)

4

8 reps

-

3

Tricep Pushdown (Cable)

3

10 reps

-

4

Hanging Leg Raise

3

-

Day 3

1

Leg Press

4

8 reps

-

2

Romanian Deadlift (Dumbbell)

4

8 reps

-

3

Bulgarian Split Squat (Bodyweight)

3

8 reps

-

4

Leg Extension

3

8 reps

-

5

Calf Raise (Machine)

3

12 reps

-

Day 4

1

Bent Over Row (Barbell)

4

8 reps

-

2

Incline Chest Press (Machine)

4

8 reps

-

3

Lateral Raise (Dumbbell)

3

10 reps

-

4

Face Pull

3

8 reps

-

5

Abs Crunch (Bodyweight)

3

-

Day 1

1

Hip Thrust (Machine)

4 Sets

8 Reps

-

2

Romanian Deadlift (Dumbbell)

4 Sets

8 Reps

-

3

Step-Up (Weighted)

3 Sets

8 Reps

-

4

Hamstring Curl

3 Sets

8 Reps

-

5

Hip Abductor (Machine)

4 Sets

12 Reps

-

Day 2

1

Lat Pulldown

3 Sets

8 Reps

-

2

Shoulder Press (Machine)

4 Sets

8 Reps

-

3

Tricep Pushdown (Cable)

3 Sets

10 Reps

-

4

Hanging Leg Raise

3 Sets

-

Day 3

1

Leg Press

4 Sets

8 Reps

-

2

Romanian Deadlift (Dumbbell)

4 Sets

8 Reps

-

3

Bulgarian Split Squat (Bodyweight)

3 Sets

8 Reps

-

4

Leg Extension

3 Sets

8 Reps

-

5

Calf Raise (Machine)

3 Sets

12 Reps

-

Day 4

1

Bent Over Row (Barbell)

4 Sets

8 Reps

-

2

Incline Chest Press (Machine)

4 Sets

8 Reps

-

3

Lateral Raise (Dumbbell)

3 Sets

10 Reps

-

4

Face Pull

3 Sets

8 Reps

-

5

Abs Crunch (Bodyweight)

3 Sets

-