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4-Day Split

by Fascist A.
2 athletes joined

Program Description

Bigger!

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 29, 2024 02:54
  • Last Edited
    Jun 18, 2025 12:26

Summary

Unleash your strength with this dynamic 4-Day Split program designed for serious lifters. Over the course of 4 weeks, you'll target specific muscle groups each day, focusing on compound and isolation movements to maximize gains. With a mix of barbell, dumbbell, and machine exercises, you’ll build muscle and improve your overall strength. Perfect for those ready to elevate their training routine, this program will help you achieve your fitness goals efficiently and effectively. Get ready to transform your physique!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-12 reps
RPE 8
2
Pull-Up (Bodyweight)
6
8-12 reps
RPE 8
3
Lat Pulldown
5
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
5
8-12 reps
RPE 8
5
Reverse Pec Deck
4
10 reps
RPE 8
6
Face Pull
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-12 reps
RPE 8
2
Pull-Up (Bodyweight)
6
8-12 reps
RPE 8
3
Lat Pulldown
5
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
5
8-12 reps
RPE 8
5
Reverse Pec Deck
4
10 reps
RPE 8
6
Face Pull
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-12 reps
RPE 8
2
Pull-Up (Bodyweight)
6
8-12 reps
RPE 8
3
Lat Pulldown
5
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
5
8-12 reps
RPE 8
5
Reverse Pec Deck
4
10 reps
RPE 8
6
Face Pull
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-12 reps
RPE 8
2
Pull-Up (Bodyweight)
6
8-12 reps
RPE 8
3
Lat Pulldown
5
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
5
8-12 reps
RPE 8
5
Reverse Pec Deck
4
10 reps
RPE 8
6
Face Pull
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Bench Press (Dumbbell)
5
12 reps
RPE 8
3
Dip (Bodyweight)
5
12 reps
RPE 8
4
Overhead Press (Barbell)
5
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Bench Press (Dumbbell)
5
12 reps
RPE 8
3
Dip (Bodyweight)
5
12 reps
RPE 8
4
Overhead Press (Barbell)
5
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Bench Press (Dumbbell)
5
12 reps
RPE 8
3
Dip (Bodyweight)
5
12 reps
RPE 8
4
Overhead Press (Barbell)
5
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Bench Press (Dumbbell)
5
12 reps
RPE 8
3
Dip (Bodyweight)
5
12 reps
RPE 8
4
Overhead Press (Barbell)
5
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
2
Bicep Curl (Barbell)
4
12 reps
RPE 8
3
Concentration Curl
4
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
5
10 reps
RPE 8
5
Dumbbell Bench Pullover
5
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
2
Bicep Curl (Barbell)
4
12 reps
RPE 8
3
Concentration Curl
4
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
5
10 reps
RPE 8
5
Dumbbell Bench Pullover
5
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
2
Bicep Curl (Barbell)
4
12 reps
RPE 8
3
Concentration Curl
4
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
5
10 reps
RPE 8
5
Dumbbell Bench Pullover
5
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
2
Bicep Curl (Barbell)
4
12 reps
RPE 8
3
Concentration Curl
4
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
5
10 reps
RPE 8
5
Dumbbell Bench Pullover
5
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
8 reps
RPE 8
2
Deadlift (Barbell)
6
8 reps
RPE 8
3
Leg Extension
5
10 reps
RPE 8
4
Leg Curl
5
10 reps
RPE 8
5
Lunge (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
8 reps
RPE 8
2
Deadlift (Barbell)
6
8 reps
RPE 8
3
Leg Extension
5
10 reps
RPE 8
4
Leg Curl
5
10 reps
RPE 8
5
Lunge (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
8 reps
RPE 8
2
Deadlift (Barbell)
6
8 reps
RPE 8
3
Leg Extension
5
10 reps
RPE 8
4
Leg Curl
5
10 reps
RPE 8
5
Lunge (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
8 reps
RPE 8
2
Deadlift (Barbell)
6
8 reps
RPE 8
3
Leg Extension
5
10 reps
RPE 8
4
Leg Curl
5
10 reps
RPE 8
5
Lunge (Dumbbell)
3
10 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bent Over Row (Barbell)
4 Sets
8-12 Reps
@8
2
Pull-Up (Bodyweight)
6 Sets
8-12 Reps
@8
3
Lat Pulldown
5 Sets
8-12 Reps
@8
4
Chest Supported Row (Dumbbell)
5 Sets
8-12 Reps
@8
5
Reverse Pec Deck
4 Sets
10 Reps
@8
6
Face Pull
4 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
10 Reps
@8
2
Bench Press (Dumbbell)
5 Sets
12 Reps
@8
3
Dip (Bodyweight)
5 Sets
12 Reps
@8
4
Overhead Press (Barbell)
5 Sets
8 Reps
@8
5
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@8
Day 3
1
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8
2
Bicep Curl (Barbell)
4 Sets
12 Reps
@8
3
Concentration Curl
4 Sets
10 Reps
@8
4
Tricep Rope Push Down (Cable)
5 Sets
10 Reps
@8
5
Dumbbell Bench Pullover
5 Sets
10 Reps
@8
6
Overhead Tricep Extension (Cable)
5 Sets
10 Reps
@8
Day 4
1
Squat (Barbell)
6 Sets
8 Reps
@8
2
Deadlift (Barbell)
6 Sets
8 Reps
@8
3
Leg Extension
5 Sets
10 Reps
@8
4
Leg Curl
5 Sets
10 Reps
@8
5
Lunge (Dumbbell)
3 Sets
10 Reps
@8