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4 day split for hypertrophy

by Ibrahim K.
7 athletes joined

Program Description

I’m only doing this for me. Please pay attention to the notes on the exercises. Some exercises are supersetted and some exercises have a drop set method to them. These 4 days allow me to have 3 days for my kickboxing training. Cardio can be done on the days where I do my kickboxing or on the days where legs aren’t sore. 4 days of weight lifting for hypertrophy, 3 days for kickboxing training. 2-3 cardio sessions a week should be enough for a week. Don’t ego lift, control the weight, slow on the down fast on the up.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 02, 2024 11:35
  • Last Edited
    Jun 18, 2025 09:30

Summary

Unlock your muscle-building potential with this 8-week, 4-day split program designed specifically for hypertrophy. Each session focuses on targeted muscle groups, utilizing a mix of compound and isolation exercises to maximize growth. Expect to push your limits with high-intensity sets and supersets, ensuring every rep counts. Perfect for those with access to a garage gym, this plan will help you sculpt and define your physique while building strength and endurance. Get ready to see results and elevate your training!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.3%
Biceps
11.2%
Triceps
10.6%
Upper Back
10.6%
Chest
10.4%
Lats
8%
Hamstrings
6.3%
Glutes
5.1%
Rear Delts
4.9%
Middle Delts
4.7%
Quadriceps
4.4%
Calves
2.8%
Abs
2.8%
Lower Back
2.7%
Forearms
2.3%
Adductors
0.8%
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-20 reps
RPE 9-10
2
Bulgarian Split Squat (Dumbbell)
1
10-20 reps
RPE 8.5-10
3
Romanian Deadlift (Barbell)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8-9
RPE 8.5-9.5
RPE 9-10
4
Hamstring Curl
2
10-20 reps
RPE 8.5-9.5
5
Seated Calf Raise
3
10-20 reps
RPE 10-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-20 reps
RPE 9-10
2
Bulgarian Split Squat (Dumbbell)
1
10-20 reps
RPE 8.5-10
3
Romanian Deadlift (Barbell)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8-9
RPE 8.5-9.5
RPE 9-10
4
Hamstring Curl
2
10-20 reps
RPE 8.5-9.5
5
Seated Calf Raise
3
10-20 reps
RPE 10-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-20 reps
RPE 9-10
2
Bulgarian Split Squat (Dumbbell)
1
10-20 reps
RPE 8.5-10
3
Romanian Deadlift (Barbell)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8-9
RPE 8.5-9.5
RPE 9-10
4
Hamstring Curl
2
10-20 reps
RPE 8.5-9.5
5
Seated Calf Raise
3
10-20 reps
RPE 10-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-20 reps
RPE 9-10
2
Bulgarian Split Squat (Dumbbell)
1
10-20 reps
RPE 8.5-10
3
Romanian Deadlift (Barbell)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8-9
RPE 8.5-9.5
RPE 9-10
4
Hamstring Curl
2
10-20 reps
RPE 8.5-9.5
5
Seated Calf Raise
3
10-20 reps
RPE 10-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-20 reps
RPE 9-10
2
Bulgarian Split Squat (Dumbbell)
1
10-20 reps
RPE 8.5-10
3
Romanian Deadlift (Barbell)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8-9
RPE 8.5-9.5
RPE 9-10
4
Hamstring Curl
2
10-20 reps
RPE 8.5-9.5
5
Seated Calf Raise
3
10-20 reps
RPE 10-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-20 reps
RPE 9-10
2
Bulgarian Split Squat (Dumbbell)
1
10-20 reps
RPE 8.5-10
3
Romanian Deadlift (Barbell)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8-9
RPE 8.5-9.5
RPE 9-10
4
Hamstring Curl
2
10-20 reps
RPE 8.5-9.5
5
Seated Calf Raise
3
10-20 reps
RPE 10-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-20 reps
RPE 9-10
2
Bulgarian Split Squat (Dumbbell)
1
10-20 reps
RPE 8.5-10
3
Romanian Deadlift (Barbell)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8-9
RPE 8.5-9.5
RPE 9-10
4
Hamstring Curl
2
10-20 reps
RPE 8.5-9.5
5
Seated Calf Raise
3
10-20 reps
RPE 10-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-20 reps
RPE 9-10
2
Bulgarian Split Squat (Dumbbell)
1
10-20 reps
RPE 8.5-10
3
Romanian Deadlift (Barbell)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8-9
RPE 8.5-9.5
RPE 9-10
4
Hamstring Curl
2
10-20 reps
RPE 8.5-9.5
5
Seated Calf Raise
3
10-20 reps
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-20 reps
RPE 9-10
2
Upright Row (Barbell)
2
10-20 reps
RPE 9-10
3
Front Raise
3
10-20 reps
RPE 8.5-9.5
4
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8.5-9.5
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9-10
6
Front Raise
2
10-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-20 reps
RPE 9-10
2
Upright Row (Barbell)
2
10-20 reps
RPE 9-10
3
Front Raise
3
10-20 reps
RPE 8.5-9.5
4
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8.5-9.5
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9-10
6
Front Raise
2
10-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-20 reps
RPE 9-10
2
Upright Row (Barbell)
2
10-20 reps
RPE 9-10
3
Front Raise
3
10-20 reps
RPE 8.5-9.5
4
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8.5-9.5
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9-10
6
Front Raise
2
10-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-20 reps
RPE 9-10
2
Upright Row (Barbell)
2
10-20 reps
RPE 9-10
3
Front Raise
3
10-20 reps
RPE 8.5-9.5
4
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8.5-9.5
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9-10
6
Front Raise
2
10-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-20 reps
RPE 9-10
2
Upright Row (Barbell)
2
10-20 reps
RPE 9-10
3
Front Raise
3
10-20 reps
RPE 8.5-9.5
4
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8.5-9.5
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9-10
6
Front Raise
2
10-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-20 reps
RPE 9-10
2
Upright Row (Barbell)
2
10-20 reps
RPE 9-10
3
Front Raise
3
10-20 reps
RPE 8.5-9.5
4
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8.5-9.5
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9-10
6
Front Raise
2
10-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-20 reps
RPE 9-10
2
Upright Row (Barbell)
2
10-20 reps
RPE 9-10
3
Front Raise
3
10-20 reps
RPE 8.5-9.5
4
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8.5-9.5
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9-10
6
Front Raise
2
10-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-20 reps
RPE 9-10
2
Upright Row (Barbell)
2
10-20 reps
RPE 9-10
3
Front Raise
3
10-20 reps
RPE 8.5-9.5
4
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8.5-9.5
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9-10
6
Front Raise
2
10-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
10-20 reps
RPE 8.5-9.5
2
Bench Press (Barbell)
2
10-20 reps
RPE 9-10
3
Skull Crusher
3
10-20 reps
RPE 8.5-9.5
4
Tricep Extension (Dumbbell)
3
10-20 reps
RPE 8.5-9.5
5
Incline Bench Press (Barbell)
2
10-20 reps
RPE 8.5-9.5
6
Dip (Bodyweight)
2
AMRAP
RPE 9.5
7
Push Up
1
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
10-20 reps
RPE 8.5-9.5
2
Bench Press (Barbell)
2
10-20 reps
RPE 9-10
3
Skull Crusher
3
10-20 reps
RPE 8.5-9.5
4
Tricep Extension (Dumbbell)
3
10-20 reps
RPE 8.5-9.5
5
Incline Bench Press (Barbell)
2
10-20 reps
RPE 8.5-9.5
6
Dip (Bodyweight)
2
AMRAP
RPE 9.5
7
Push Up
1
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
10-20 reps
RPE 8.5-9.5
2
Bench Press (Barbell)
2
10-20 reps
RPE 9-10
3
Skull Crusher
3
10-20 reps
RPE 8.5-9.5
4
Tricep Extension (Dumbbell)
3
10-20 reps
RPE 8.5-9.5
5
Incline Bench Press (Barbell)
2
10-20 reps
RPE 8.5-9.5
6
Dip (Bodyweight)
2
AMRAP
RPE 9.5
7
Push Up
1
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
10-20 reps
RPE 8.5-9.5
2
Bench Press (Barbell)
2
10-20 reps
RPE 9-10
3
Skull Crusher
3
10-20 reps
RPE 8.5-9.5
4
Tricep Extension (Dumbbell)
3
10-20 reps
RPE 8.5-9.5
5
Incline Bench Press (Barbell)
2
10-20 reps
RPE 8.5-9.5
6
Dip (Bodyweight)
2
AMRAP
RPE 9.5
7
Push Up
1
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
10-20 reps
RPE 8.5-9.5
2
Bench Press (Barbell)
2
10-20 reps
RPE 9-10
3
Skull Crusher
3
10-20 reps
RPE 8.5-9.5
4
Tricep Extension (Dumbbell)
3
10-20 reps
RPE 8.5-9.5
5
Incline Bench Press (Barbell)
2
10-20 reps
RPE 8.5-9.5
6
Dip (Bodyweight)
2
AMRAP
RPE 9.5
7
Push Up
1
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
10-20 reps
RPE 8.5-9.5
2
Bench Press (Barbell)
2
10-20 reps
RPE 9-10
3
Skull Crusher
3
10-20 reps
RPE 8.5-9.5
4
Tricep Extension (Dumbbell)
3
10-20 reps
RPE 8.5-9.5
5
Incline Bench Press (Barbell)
2
10-20 reps
RPE 8.5-9.5
6
Dip (Bodyweight)
2
AMRAP
RPE 9.5
7
Push Up
1
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
10-20 reps
RPE 8.5-9.5
2
Bench Press (Barbell)
2
10-20 reps
RPE 9-10
3
Skull Crusher
3
10-20 reps
RPE 8.5-9.5
4
Tricep Extension (Dumbbell)
3
10-20 reps
RPE 8.5-9.5
5
Incline Bench Press (Barbell)
2
10-20 reps
RPE 8.5-9.5
6
Dip (Bodyweight)
2
AMRAP
RPE 9.5
7
Push Up
1
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
10-20 reps
RPE 8.5-9.5
2
Bench Press (Barbell)
2
10-20 reps
RPE 9-10
3
Skull Crusher
3
10-20 reps
RPE 8.5-9.5
4
Tricep Extension (Dumbbell)
3
10-20 reps
RPE 8.5-9.5
5
Incline Bench Press (Barbell)
2
10-20 reps
RPE 8.5-9.5
6
Dip (Bodyweight)
2
AMRAP
RPE 9.5
7
Push Up
1
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-20 reps
RPE 8.5-9.5
2
Bent Over Row (Barbell)
3
10-30 reps
RPE 8-9
3
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8.5-9.5
4
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8.5-9.5
5
Pullover (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 8.5-9.5
RPE 9.5-10
6
Preacher Curl (Barbell)
3
8-20 reps
RPE 8-9
7
Clean Deadlift
1
1-3 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-20 reps
RPE 8.5-9.5
2
Bent Over Row (Barbell)
3
10-30 reps
RPE 8-9
3
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8.5-9.5
4
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8.5-9.5
5
Pullover (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 8.5-9.5
RPE 9.5-10
6
Preacher Curl (Barbell)
3
8-20 reps
RPE 8-9
7
Clean Deadlift
1
1-3 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-20 reps
RPE 8.5-9.5
2
Bent Over Row (Barbell)
3
10-30 reps
RPE 8-9
3
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8.5-9.5
4
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8.5-9.5
5
Pullover (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 8.5-9.5
RPE 9.5-10
6
Preacher Curl (Barbell)
3
8-20 reps
RPE 8-9
7
Clean Deadlift
1
1-3 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-20 reps
RPE 8.5-9.5
2
Bent Over Row (Barbell)
3
10-30 reps
RPE 8-9
3
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8.5-9.5
4
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8.5-9.5
5
Pullover (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 8.5-9.5
RPE 9.5-10
6
Preacher Curl (Barbell)
3
8-20 reps
RPE 8-9
7
Clean Deadlift
1
1-3 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-20 reps
RPE 8.5-9.5
2
Bent Over Row (Barbell)
3
10-30 reps
RPE 8-9
3
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8.5-9.5
4
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8.5-9.5
5
Pullover (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 8.5-9.5
RPE 9.5-10
6
Preacher Curl (Barbell)
3
8-20 reps
RPE 8-9
7
Clean Deadlift
1
1-3 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-20 reps
RPE 8.5-9.5
2
Bent Over Row (Barbell)
3
10-30 reps
RPE 8-9
3
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8.5-9.5
4
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8.5-9.5
5
Pullover (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 8.5-9.5
RPE 9.5-10
6
Preacher Curl (Barbell)
3
8-20 reps
RPE 8-9
7
Clean Deadlift
1
1-3 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-20 reps
RPE 8.5-9.5
2
Bent Over Row (Barbell)
3
10-30 reps
RPE 8-9
3
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8.5-9.5
4
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8.5-9.5
5
Pullover (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 8.5-9.5
RPE 9.5-10
6
Preacher Curl (Barbell)
3
8-20 reps
RPE 8-9
7
Clean Deadlift
1
1-3 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-20 reps
RPE 8.5-9.5
2
Bent Over Row (Barbell)
3
10-30 reps
RPE 8-9
3
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8.5-9.5
4
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8.5-9.5
5
Pullover (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 8.5-9.5
RPE 9.5-10
6
Preacher Curl (Barbell)
3
8-20 reps
RPE 8-9
7
Clean Deadlift
1
1-3 reps
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Face Pull
2 Sets
10-20 Reps
@9-10
2
Upright Row (Barbell)
2 Sets
10-20 Reps
@9-10
3
Front Raise
3 Sets
10-20 Reps
@8.5-9.5
4
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9-10
6
Front Raise
2 Sets
10-20 Reps
@9-10
Day 1
1
Squat (Barbell)
2 Sets
10-20 Reps
@9-10
2
Bulgarian Split Squat (Dumbbell)
1 Set
10-20 Reps
@8.5-10
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@8-9
@8.5-9.5
@9-10
4
Hamstring Curl
2 Sets
10-20 Reps
@8.5-9.5
5
Seated Calf Raise
3 Sets
10-20 Reps
@10-10
Day 3
1
Chest Fly (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
2
Bench Press (Barbell)
2 Sets
10-20 Reps
@9-10
3
Skull Crusher
3 Sets
10-20 Reps
@8.5-9.5
4
Tricep Extension (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
5
Incline Bench Press (Barbell)
2 Sets
10-20 Reps
@8.5-9.5
6
Dip (Bodyweight)
2 Sets
AMRAP
@9.5
7
Push Up
1 Set
AMRAP
@9.5
Day 4
1
Pull-Up (Bodyweight)
3 Sets
8-20 Reps
@8.5-9.5
2
Bent Over Row (Barbell)
3 Sets
10-30 Reps
@8-9
3
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
4
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
5
Pullover (Dumbbell)
2 Sets
1 Set
10-20 Reps
10-20 Reps
@8.5-9.5
@9.5-10
6
Preacher Curl (Barbell)
3 Sets
8-20 Reps
@8-9
7
Clean Deadlift
1 Set
1-3 Reps
@10