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4 days General Strength split

by Kasjan P.
4 athletes joined

Program Description

Strength on big 3 as well as a pulling movement Building muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 12, 2024 01:06
  • Last Edited
    Jun 18, 2025 12:40

Summary

Unleash your strength potential with this 6-week, 4-day General Strength split program designed for lifters of all levels. Each session focuses on compound movements like squats and bench presses, combined with targeted accessory exercises to build overall muscle and power. With a balanced approach to training major muscle groups, you'll enhance your strength, improve your technique, and boost your performance in just 4 days a week. Get ready to challenge yourself and achieve your strength goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2-4 reps
5-8 reps
RPE 6.5
RPE 7
2
Stiff Leg Deadlift
3
6-10 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 9-10
4
Seated Calf Raise
4
10-15 reps
RPE 9-10
5
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2-4 reps
5-8 reps
RPE 6.5
RPE 7
2
Stiff Leg Deadlift
3
6-10 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 9-10
4
Seated Calf Raise
4
10-15 reps
RPE 9-10
5
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2-4 reps
5-8 reps
RPE 6.5
RPE 7
2
Stiff Leg Deadlift
3
6-10 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 9-10
4
Seated Calf Raise
4
10-15 reps
RPE 9-10
5
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2-4 reps
5-8 reps
RPE 6.5
RPE 7
2
Stiff Leg Deadlift
3
6-10 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 9-10
4
Seated Calf Raise
4
10-15 reps
RPE 9-10
5
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2-4 reps
5-8 reps
RPE 6.5
RPE 7
2
Stiff Leg Deadlift
3
6-10 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 9-10
4
Seated Calf Raise
4
10-15 reps
RPE 9-10
5
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2-4 reps
5-8 reps
RPE 6.5
RPE 7
2
Stiff Leg Deadlift
3
6-10 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 9-10
4
Seated Calf Raise
4
10-15 reps
RPE 9-10
5
Bicep Curl (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
2-4 reps
6-10 reps
RPE 7
RPE 7
2
Barbell Row
4
8-12 reps
RPE 7-10
3
Lateral Raise (Cable)
4
10-15 reps
RPE 8-10
4
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 7-10
5
Decline Crunch
4
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
2-4 reps
6-10 reps
RPE 7
RPE 7
2
Barbell Row
4
8-12 reps
RPE 7-10
3
Lateral Raise (Cable)
4
10-15 reps
RPE 8-10
4
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 7-10
5
Decline Crunch
4
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
2-4 reps
6-10 reps
RPE 7
RPE 7
2
Barbell Row
4
8-12 reps
RPE 7-10
3
Lateral Raise (Cable)
4
10-15 reps
RPE 8-10
4
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 7-10
5
Decline Crunch
4
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
2-4 reps
6-10 reps
RPE 7
RPE 7
2
Barbell Row
4
8-12 reps
RPE 7-10
3
Lateral Raise (Cable)
4
10-15 reps
RPE 8-10
4
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 7-10
5
Decline Crunch
4
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
2-4 reps
6-10 reps
RPE 7
RPE 7
2
Barbell Row
4
8-12 reps
RPE 7-10
3
Lateral Raise (Cable)
4
10-15 reps
RPE 8-10
4
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 7-10
5
Decline Crunch
4
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
2-4 reps
6-10 reps
RPE 7
RPE 7
2
Barbell Row
4
8-12 reps
RPE 7-10
3
Lateral Raise (Cable)
4
10-15 reps
RPE 8-10
4
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 7-10
5
Decline Crunch
4
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2-4 reps
5-8 reps
RPE 6.5-9
RPE 7-9
2
Front Squat (Paused)
3
6-10 reps
RPE 7-10
3
Seated Hamstring Curl
4
10-15 reps
RPE 9-10
4
Seated Calf Raise
4
10-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2-4 reps
5-8 reps
RPE 6.5-9
RPE 7-9
2
Front Squat (Paused)
3
6-10 reps
RPE 7-10
3
Seated Hamstring Curl
4
10-15 reps
RPE 9-10
4
Seated Calf Raise
4
10-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2-4 reps
5-8 reps
RPE 6.5-9
RPE 7-9
2
Front Squat (Paused)
3
6-10 reps
RPE 7-10
3
Seated Hamstring Curl
4
10-15 reps
RPE 9-10
4
Seated Calf Raise
4
10-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2-4 reps
5-8 reps
RPE 6.5-9
RPE 7-9
2
Front Squat (Paused)
3
6-10 reps
RPE 7-10
3
Seated Hamstring Curl
4
10-15 reps
RPE 9-10
4
Seated Calf Raise
4
10-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2-4 reps
5-8 reps
RPE 6.5-9
RPE 7-9
2
Front Squat (Paused)
3
6-10 reps
RPE 7-10
3
Seated Hamstring Curl
4
10-15 reps
RPE 9-10
4
Seated Calf Raise
4
10-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2-4 reps
5-8 reps
RPE 6.5-9
RPE 7-9
2
Front Squat (Paused)
3
6-10 reps
RPE 7-10
3
Seated Hamstring Curl
4
10-15 reps
RPE 9-10
4
Seated Calf Raise
4
10-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
RPE 7-10
2
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 7-10
3
Face Pull
3
10-15 reps
RPE 7-9
4
Chest Fly (Machine)
3
12-15 reps
RPE 8-10
5
Bicep Curl (Cable)
4
6-10 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
RPE 7-10
2
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 7-10
3
Face Pull
3
10-15 reps
RPE 7-9
4
Chest Fly (Machine)
3
12-15 reps
RPE 8-10
5
Bicep Curl (Cable)
4
6-10 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
RPE 7-10
2
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 7-10
3
Face Pull
3
10-15 reps
RPE 7-9
4
Chest Fly (Machine)
3
12-15 reps
RPE 8-10
5
Bicep Curl (Cable)
4
6-10 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
RPE 7-10
2
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 7-10
3
Face Pull
3
10-15 reps
RPE 7-9
4
Chest Fly (Machine)
3
12-15 reps
RPE 8-10
5
Bicep Curl (Cable)
4
6-10 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
RPE 7-10
2
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 7-10
3
Face Pull
3
10-15 reps
RPE 7-9
4
Chest Fly (Machine)
3
12-15 reps
RPE 8-10
5
Bicep Curl (Cable)
4
6-10 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
RPE 7-10
2
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 7-10
3
Face Pull
3
10-15 reps
RPE 7-9
4
Chest Fly (Machine)
3
12-15 reps
RPE 8-10
5
Bicep Curl (Cable)
4
6-10 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 7-10
Week 1
1 / 6 Weeks
Day 1
1
Squat (Low Bar)
1 Set
3 Sets
2-4 Reps
5-8 Reps
@6.5
@7
2
Stiff Leg Deadlift
3 Sets
6-10 Reps
@7-10
3
Leg Extension
3 Sets
10-15 Reps
@9-10
4
Seated Calf Raise
4 Sets
10-15 Reps
@9-10
5
Bicep Curl (Cable)
1 Set
-
Day 2
1
Bench Press (Paused)
1 Set
3 Sets
2-4 Reps
6-10 Reps
@7
@7
2
Barbell Row
4 Sets
8-12 Reps
@7-10
3
Lateral Raise (Cable)
4 Sets
10-15 Reps
@8-10
4
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
@7-10
5
Decline Crunch
4 Sets
10-15 Reps
@8-10
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
2-4 Reps
5-8 Reps
@6.5-9
@7-9
2
Front Squat (Paused)
3 Sets
6-10 Reps
@7-10
3
Seated Hamstring Curl
4 Sets
10-15 Reps
@9-10
4
Seated Calf Raise
4 Sets
10-15 Reps
@9-10
5
Overhead Tricep Extension (Cable)
1 Set
-
Day 4
1
Pull-Up (Weighted)
4 Sets
5-8 Reps
@7-10
2
Incline Bench Press (Smith Machine)
4 Sets
8-12 Reps
@7-10
3
Face Pull
3 Sets
10-15 Reps
@7-9
4
Chest Fly (Machine)
3 Sets
12-15 Reps
@8-10
5
Bicep Curl (Cable)
4 Sets
6-10 Reps
@9-10
6
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
@7-10