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Upper/Lower 4 day split

by Paul W.
1 athletes joined

Program Description

Unleash your strength with this comprehensive 4-day upper/lower split program designed for intermediate lifters. Over the course of 5 weeks, you'll engage in 20 targeted workouts that blend compound and isolation movements, maximizing muscle growth and sculpting your physique. Each session lasts around 100 minutes, ensuring you get the most out of your gym time. With a full gym's worth of equipment at your disposal, prepare to challenge your limits and transform your body!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    100 minutes
  • Created
    Dec 18, 2025 07:13
  • Last Edited
    Dec 18, 2025 11:30
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
16.2%
Glutes
12.1%
Triceps
10.1%
Biceps
10.1%
Quadriceps
10.1%
Calves
8.1%
Chest
6.1%
Front Delts
6.1%
Forearms
4%
Upper Back
4%
Lats
4%
Lower Back
3%
Abs
3%
Middle Delts
2%
Abductors
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips assisted Physique Warehouse
3
-
2
Incline Chest Press (Machine)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
T-Bar Row
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips assisted Physique Warehouse
3
-
2
Incline Chest Press (Machine)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
T-Bar Row
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips assisted Physique Warehouse
3
-
2
Incline Chest Press (Machine)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
T-Bar Row
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips assisted Physique Warehouse
3
-
2
Incline Chest Press (Machine)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
T-Bar Row
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips assisted Physique Warehouse
3
-
2
Incline Chest Press (Machine)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
T-Bar Row
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
-
2
Leg Press
3
-
3
Stiff Leg Deadlift
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
-
2
Leg Press
3
-
3
Stiff Leg Deadlift
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
-
2
Leg Press
3
-
3
Stiff Leg Deadlift
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
-
2
Leg Press
3
-
3
Stiff Leg Deadlift
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
-
2
Leg Press
3
-
3
Stiff Leg Deadlift
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
3
-
6
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Preacher Curl PW
3
-
2
Preacher curl machine PW
3
-
3
Chest Supported Row (Machine)
3
-
4
Overhead tricep extension machine
3
-
5
Cable Pressdowns
3
-
6
Incline Bench Press (Smith Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Preacher Curl PW
3
-
2
Preacher curl machine PW
3
-
3
Chest Supported Row (Machine)
3
-
4
Overhead tricep extension machine
3
-
5
Cable Pressdowns
3
-
6
Incline Bench Press (Smith Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Preacher Curl PW
3
-
2
Preacher curl machine PW
3
-
3
Chest Supported Row (Machine)
3
-
4
Overhead tricep extension machine
3
-
5
Cable Pressdowns
3
-
6
Incline Bench Press (Smith Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Preacher Curl PW
3
-
2
Preacher curl machine PW
3
-
3
Chest Supported Row (Machine)
3
-
4
Overhead tricep extension machine
3
-
5
Cable Pressdowns
3
-
6
Incline Bench Press (Smith Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Preacher Curl PW
3
-
2
Preacher curl machine PW
3
-
3
Chest Supported Row (Machine)
3
-
4
Overhead tricep extension machine
3
-
5
Cable Pressdowns
3
-
6
Incline Bench Press (Smith Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
-
2
Leg Curl
3
-
3
Hack Squat
3
-
4
Belt Squat
3
-
5
Standing Calf Raise
3
-
6
Seated Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
-
2
Leg Curl
3
-
3
Hack Squat
3
-
4
Belt Squat
3
-
5
Standing Calf Raise
3
-
6
Seated Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
-
2
Leg Curl
3
-
3
Hack Squat
3
-
4
Belt Squat
3
-
5
Standing Calf Raise
3
-
6
Seated Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
-
2
Leg Curl
3
-
3
Hack Squat
3
-
4
Belt Squat
3
-
5
Standing Calf Raise
3
-
6
Seated Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
-
2
Leg Curl
3
-
3
Hack Squat
3
-
4
Belt Squat
3
-
5
Standing Calf Raise
3
-
6
Seated Calf Raise
3
-
Week 1
1 / 5 Weeks
Day 1
1
Dips assisted Physique Warehouse
3 Sets
-
2
Incline Chest Press (Machine)
3 Sets
-
3
Bicep Curl (EZ Bar)
3 Sets
-
4
Reverse Bicep Curl (EZ Bar)
3 Sets
-
5
T-Bar Row
3 Sets
-
Day 2
1
Pendulum Squat
3 Sets
-
2
Leg Press
3 Sets
-
3
Stiff Leg Deadlift
3 Sets
-
4
Lying Leg Curl
3 Sets
-
5
Standing Calf Raise
3 Sets
-
6
Seated Calf Raise
3 Sets
-
Day 3
1
Reverse Grip Preacher Curl PW
3 Sets
-
2
Preacher curl machine PW
3 Sets
-
3
Chest Supported Row (Machine)
3 Sets
-
4
Overhead tricep extension machine
3 Sets
-
5
Cable Pressdowns
3 Sets
-
6
Incline Bench Press (Smith Machine)
3 Sets
-
Day 4
1
Stiff Leg Deadlift (Dumbbell)
3 Sets
-
2
Leg Curl
3 Sets
-
3
Hack Squat
3 Sets
-
4
Belt Squat
3 Sets
-
5
Standing Calf Raise
3 Sets
-
6
Seated Calf Raise
3 Sets
-