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BoostcampPNG

4 day split hypertrophy and v taper

by charles S.
8 athletes joined

Program Description

Get bigger faster in 4 days

Program Overview

  • Level
    Advanced, Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 04, 2024 08:40
  • Last Edited
    Jun 18, 2025 08:25

Summary

Unlock your potential with this 12-week, 4-day split program designed to enhance hypertrophy and sculpt a V-taper physique. Each session targets specific muscle groups, focusing on compound and isolation exercises to maximize muscle growth and definition. With a mix of barbell, dumbbell, and cable movements, you'll build strength and size while refining your physique. Get ready to challenge yourself and see real results as you commit to this structured training plan!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Pushdown
3
12 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Pushdown
3
12 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Pushdown
3
12 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Pushdown
3
12 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Pushdown
3
12 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Pushdown
3
12 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Pushdown
3
12 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Pushdown
3
12 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Pushdown
3
12 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Pushdown
3
12 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Pushdown
3
12 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Pushdown
3
12 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
-
2
Band Pull Apart
3
8 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Seated Dumbbell Curl
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
-
2
Band Pull Apart
3
8 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Seated Dumbbell Curl
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
-
2
Band Pull Apart
3
8 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Seated Dumbbell Curl
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
-
2
Band Pull Apart
3
8 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Seated Dumbbell Curl
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
-
2
Band Pull Apart
3
8 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Seated Dumbbell Curl
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
-
2
Band Pull Apart
3
8 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Seated Dumbbell Curl
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
-
2
Band Pull Apart
3
8 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Seated Dumbbell Curl
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
-
2
Band Pull Apart
3
8 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Seated Dumbbell Curl
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
-
2
Band Pull Apart
3
8 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Seated Dumbbell Curl
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
-
2
Band Pull Apart
3
8 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Seated Dumbbell Curl
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
-
2
Band Pull Apart
3
8 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Seated Dumbbell Curl
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
-
2
Band Pull Apart
3
8 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Seated Dumbbell Curl
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
3 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Cable Crossover
3 Sets
10 Reps
-
4
Single Arm Pushdown
3 Sets
12 Reps
-
5
Dip (Bodyweight)
3 Sets
8 Reps
-
Day 3
1
Goblet Squat
3 Sets
12 Reps
-
2
Leg Press
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Lying Leg Curl
3 Sets
12 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
6
Standing Calf Raise
3 Sets
12 Reps
-
7
Decline Crunch
3 Sets
12 Reps
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Day 2
1
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
5 Reps
-
2
Pullover (Machine)
3 Sets
10 Reps
-
3
Lat Pulldown
3 Sets
12 Reps
-
4
Seated Row (Cable)
3 Sets
10 Reps
-
5
Back Extension (Weighted)
3 Sets
10 Reps
-
6
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
-
7
Face Pull
3 Sets
12 Reps
-
Day 4
1
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
5 Reps
-
2
Band Pull Apart
3 Sets
8 Reps
-
3
Lateral Raise (Cable)
3 Sets
12 Reps
-
4
Seated Dumbbell Curl
3 Sets
10 Reps
-
5
Hammer Curl
3 Sets
10 Reps
-
6
Single Arm Pushdown
3 Sets
12 Reps
-
7
Shrug (Dumbbell)
3 Sets
12 Reps
-