4 day upper lower split workout with glute emphasis | Workout Programs | Boostcamp App |

4 day upper lower split workout with glute emphasis

by Erin S.

11 athletes joined

Program Description

Feel good

Program Overview

Level

Beginner

Goal

Bodyweight Fitness, Muscle & Sculpting, Athletics

Equipment

Full Gym

Program Length

10 weeks

Time Per Workout

90 minutes

Created

Mar 04, 2024 07:31

Last Edited

Jul 10, 2024 11:35

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Day 2

1

Bench Press (Dumbbell)

2 Sets

5 Reps

@7

2

Bench Press (Dumbbell)

1 Set

AMRAP

@10

3

Lat Pulldown

3 Sets

10-12 Reps

@8

4

Pendlay Row

3 Sets

8 Reps

@9

5

Seated Shoulder Press (Dumbbell)

3 Sets

10 Reps

@8

7A

Lateral Raise (Dumbbell)

4 Sets

12 Reps

7B

Skull Crusher

3 Sets

12 Reps

8A

Tricep Pushdown (Cable)

3 Sets

12 Reps

8B

Bicep Curl (Cable)

3 Sets

12 Reps

Day 3

1

Sumo Deadlift (Barbell)

3 Sets

8 Reps

@7.5

2

Goblet Squat

3 Sets

8 Reps

@7.5

3

Romanian Deadlift (Barbell)

3 Sets

10-12 Reps

@8

4A

Romanian Deadlift (Barbell)

3 Sets

12 Reps

4B

Pull Through (Cable)

3 Sets

12 Reps

5

Goblet Squat

3 Sets

12 Reps

@8

6

Glute Kickback (Cable)

3 Sets

15 Reps

Day 4

1

Seated Overhead Press (Dumbbell)

3 Sets

8 Reps

@7.5

2

Lat Pulldown

3 Sets

8 Reps

@7.5

3

Seated Row (Cable)

3 Sets

10 Reps

4

Face Pull

3 Sets

12 Reps

@9

5A

Bicep Curl (Dumbbell)

3 Sets

12 Reps

5B

Tricep Pushdown (Cable)

3 Sets

12 Reps

6

Lateral Raise (Dumbbell)

3 Sets

15 Reps

Day 1

1

Squat (Barbell)

2 Sets

1 Set

5 Reps

10 Reps

75%

75%

2

Deadlift (Barbell)

2 Sets

1 Set

5 Reps

10 Reps

75%

75%

3

Hip Thrust (Barbell)

3 Sets

6-8 Reps

@9

4

Lunge (Dumbbell)

3 Sets

10 Reps

@8

5

Hip Abductor (Machine)

3 Sets

10 Reps

@8

6

Plank

3 Sets

AMRAP