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BoostcampPNG

Upper Lower 4 Mass

by Luke Trains

Program Description

To build as much mass as possible with a reasonable amount of time spent at the gym

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 17, 2026 10:05
  • Last Edited
    Feb 17, 2026 10:12
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.6%
Biceps
10.7%
Upper Back
9.4%
Front Delts
9.1%
Chest
7.5%
Lats
7.5%
Hamstrings
7.5%
Quadriceps
7.5%
Middle Delts
6.9%
Glutes
5.7%
Lower Back
3.8%
Calves
3.8%
Forearms
3.5%
Rear Delts
2.5%
Adductors
0.9%
Abs
0.9%
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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
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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
Incline Bench Press (Barbell)
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3A
Dip (Bodyweight)
3
4-10 reps
-
3B
Chin-Up (Bodyweight)
3
4-10 reps
-
4A
Tricep Extension (Cable)
3
12 reps
-
4B
Bicep Curl (Cable)
3
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Hammer Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3A
Dip (Bodyweight)
3
4-10 reps
-
3B
Chin-Up (Bodyweight)
3
4-10 reps
-
4A
Tricep Extension (Cable)
3
12 reps
-
4B
Bicep Curl (Cable)
3
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Hammer Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3A
Dip (Bodyweight)
3
4-10 reps
-
3B
Chin-Up (Bodyweight)
3
4-10 reps
-
4A
Tricep Extension (Cable)
3
12 reps
-
4B
Bicep Curl (Cable)
3
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Hammer Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3A
Dip (Bodyweight)
3
4-10 reps
-
3B
Chin-Up (Bodyweight)
3
4-10 reps
-
4A
Tricep Extension (Cable)
3
12 reps
-
4B
Bicep Curl (Cable)
3
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Hammer Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3A
Dip (Bodyweight)
3
4-10 reps
-
3B
Chin-Up (Bodyweight)
3
4-10 reps
-
4A
Tricep Extension (Cable)
3
12 reps
-
4B
Bicep Curl (Cable)
3
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Hammer Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3A
Dip (Bodyweight)
3
4-10 reps
-
3B
Chin-Up (Bodyweight)
3
4-10 reps
-
4A
Tricep Extension (Cable)
3
12 reps
-
4B
Bicep Curl (Cable)
3
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Hammer Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Pendulum Squat
3
10 reps
-
3
Leg Extension
3
12 reps
-
4A
Back Extension
3
16 reps
-
4B
Lateral Raise (Dumbbell)
4
12 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Pendulum Squat
3
10 reps
-
3
Leg Extension
3
12 reps
-
4A
Back Extension
3
16 reps
-
4B
Lateral Raise (Dumbbell)
4
12 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Pendulum Squat
3
10 reps
-
3
Leg Extension
3
12 reps
-
4A
Back Extension
3
16 reps
-
4B
Lateral Raise (Dumbbell)
4
12 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Pendulum Squat
3
10 reps
-
3
Leg Extension
3
12 reps
-
4A
Back Extension
3
16 reps
-
4B
Lateral Raise (Dumbbell)
4
12 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Pendulum Squat
3
10 reps
-
3
Leg Extension
3
12 reps
-
4A
Back Extension
3
16 reps
-
4B
Lateral Raise (Dumbbell)
4
12 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Pendulum Squat
3
10 reps
-
3
Leg Extension
3
12 reps
-
4A
Back Extension
3
16 reps
-
4B
Lateral Raise (Dumbbell)
4
12 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3A
Chest Fly (Cable)
3
10 reps
-
3B
Pull-Up (Bodyweight)
3
4-10 reps
-
4A
Overhead Tricep Extension (Cable)
3
12 reps
-
4B
Preacher Curl (Machine)
3
10 reps
-
5A
Bicep Curl (Cable)
2
10 reps
-
5B
Tricep Extension (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3A
Chest Fly (Cable)
3
10 reps
-
3B
Pull-Up (Bodyweight)
3
4-10 reps
-
4A
Overhead Tricep Extension (Cable)
3
12 reps
-
4B
Preacher Curl (Machine)
3
10 reps
-
5A
Bicep Curl (Cable)
2
10 reps
-
5B
Tricep Extension (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3A
Chest Fly (Cable)
3
10 reps
-
3B
Pull-Up (Bodyweight)
3
4-10 reps
-
4A
Overhead Tricep Extension (Cable)
3
12 reps
-
4B
Preacher Curl (Machine)
3
10 reps
-
5A
Bicep Curl (Cable)
2
10 reps
-
5B
Tricep Extension (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3A
Chest Fly (Cable)
3
10 reps
-
3B
Pull-Up (Bodyweight)
3
4-10 reps
-
4A
Overhead Tricep Extension (Cable)
3
12 reps
-
4B
Preacher Curl (Machine)
3
10 reps
-
5A
Bicep Curl (Cable)
2
10 reps
-
5B
Tricep Extension (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3A
Chest Fly (Cable)
3
10 reps
-
3B
Pull-Up (Bodyweight)
3
4-10 reps
-
4A
Overhead Tricep Extension (Cable)
3
12 reps
-
4B
Preacher Curl (Machine)
3
10 reps
-
5A
Bicep Curl (Cable)
2
10 reps
-
5B
Tricep Extension (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3A
Chest Fly (Cable)
3
10 reps
-
3B
Pull-Up (Bodyweight)
3
4-10 reps
-
4A
Overhead Tricep Extension (Cable)
3
12 reps
-
4B
Preacher Curl (Machine)
3
10 reps
-
5A
Bicep Curl (Cable)
2
10 reps
-
5B
Tricep Extension (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Leg Extension
3
12 reps
-
4A
Back Extension
3
14-22 reps
-
4B
Lateral Raise (Dumbbell)
4
12 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Leg Extension
3
12 reps
-
4A
Back Extension
3
14-22 reps
-
4B
Lateral Raise (Dumbbell)
4
12 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Leg Extension
3
12 reps
-
4A
Back Extension
3
14-22 reps
-
4B
Lateral Raise (Dumbbell)
4
12 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Leg Extension
3
12 reps
-
4A
Back Extension
3
14-22 reps
-
4B
Lateral Raise (Dumbbell)
4
12 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Leg Extension
3
12 reps
-
4A
Back Extension
3
14-22 reps
-
4B
Lateral Raise (Dumbbell)
4
12 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Leg Extension
3
12 reps
-
4A
Back Extension
3
14-22 reps
-
4B
Lateral Raise (Dumbbell)
4
12 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
Week 1
1 / 6 Weeks
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Seated Row (Cable)
3 Sets
12 Reps
-
3A
Chest Fly (Cable)
3 Sets
10 Reps
-
3B
Pull-Up (Bodyweight)
3 Sets
4-10 Reps
-
4A
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
4B
Preacher Curl (Machine)
3 Sets
10 Reps
-
5A
Bicep Curl (Cable)
2 Sets
10 Reps
-
5B
Tricep Extension (Cable)
2 Sets
10 Reps
-
Day 2
1
Lying Leg Curl
3 Sets
12 Reps
-
2
Pendulum Squat
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4A
Back Extension
3 Sets
16 Reps
-
4B
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
5
Calf Raise (Leg Press)
3 Sets
20 Reps
-
Day 1
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
2
Chest Supported Row (Machine)
3 Sets
10 Reps
-
3A
Dip (Bodyweight)
3 Sets
4-10 Reps
-
3B
Chin-Up (Bodyweight)
3 Sets
4-10 Reps
-
4A
Tricep Extension (Cable)
3 Sets
12 Reps
-
4B
Bicep Curl (Cable)
3 Sets
10 Reps
-
5A
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
5B
Hammer Curl (Cable)
3 Sets
10 Reps
-
Day 4
1
Leg Curl
3 Sets
12 Reps
-
2
Squat (Barbell)
3 Sets
6-10 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4A
Back Extension
3 Sets
14-22 Reps
-
4B
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
5
Calf Raise (Leg Press)
3 Sets
20 Reps
-