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BoostcampPNG

4 day split hypertrophy and v taper

by charles S.
2 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 15, 2024 09:15
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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
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