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4 Day Banana Split

by Lawrence R.
3 athletes joined

Program Description

Upper Lower Split Day 1: Upper - Horizontal Pushing Focus Day 2: Lower - Knee Flexion/Extension Focus Day 3: Upper - Vertical Pushing Focus Day 4: Lower - Hip Flexion/Extension Focus - Hitting each muscle group 2 x per week - Roughly 10 - 15 sets per muscle group Exercises: 1: Agonist Compound Movements 8 - 10 Reps x 4 sets 2: Antagonist movement Compound Movement 8- 10 Reps x 4 sets 3: Agonist High Volume 4: Antagoist High Volume 5: Accessory Exercise 1 6: Accessory Exercise 2

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 07, 2024 03:10
  • Last Edited
    Jun 18, 2025 08:15

Summary

The 4 Day Banana Split program is a comprehensive 4-week training regimen designed for those looking to build strength and muscle across all major muscle groups. Committed to four days a week, you'll engage in a mix of barbell, machine, and bodyweight exercises, including high bar squats, bench presses, and glute-ham raises, ensuring balanced development and explosive gains. Each session is structured to maximize intensity with targeted rep ranges, pushing you to your limits while promoting recovery. Embrace this challenge and watch your strength soar!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
4
4 reps
4 reps
1 reps
8 reps
25%
50%
80%
75%
2
Glute-Ham Raise
4
8 reps
75%
3
Lateral Lunge
4
12 reps
75%
4
Reverse Hyperextension
4
12 reps
75%
5
Tib Raises
3
12 reps
75%
6
Calf Raise (Bodyweight)
3
12 reps
75%
7
Hanging Leg Raise
3
12 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
4
4 reps
4 reps
1 reps
8 reps
25%
50%
85%
80%
2
Glute-Ham Raise
4
8 reps
80%
3
Lateral Lunge
4
12 reps
80%
4
Reverse Hyperextension
4
12 reps
80%
5
Tib Raises
3
12 reps
80%
6
Calf Raise (Bodyweight)
3
12 reps
80%
7
Hanging Leg Raise
3
12 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
4
4 reps
4 reps
1 reps
8 reps
25%
50%
90%
85%
2
Glute-Ham Raise
4
8 reps
85%
3
Lateral Lunge
4
12 reps
85%
4
Reverse Hyperextension
4
12 reps
85%
5
Tib Raises
3
12 reps
85%
6
Calf Raise (Bodyweight)
3
12 reps
85%
7
Hanging Leg Raise
3
12 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
4
4 reps
4 reps
1 reps
8 reps
25%
50%
95%
90%
2
Glute-Ham Raise
4
8 reps
90%
3
Lateral Lunge
4
12 reps
90%
4
Reverse Hyperextension
4
12 reps
90%
5
Tib Raises
3
12 reps
90%
6
Calf Raise (Bodyweight)
3
12 reps
90%
7
Hanging Leg Raise
3
12 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
4 reps
4 reps
1 reps
8 reps
25%
50%
80%
75%
2
Pull-Up (Assisted)
4
8 reps
75%
3
Dip (Assisted)
4
12 reps
75%
4
High Row
4
12 reps
75%
5
French Press
3
12 reps
75%
6
Bicep Curl (Dumbbell)
3
12 reps
75%
7
Lateral Raise (Dumbbell)
3
12 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
4 reps
4 reps
1 reps
8 reps
25%
50%
85%
80%
2
Pull-Up (Assisted)
4
8 reps
80%
3
Dip (Assisted)
4
12 reps
80%
4
High Row
4
12 reps
80%
5
French Press
3
12 reps
80%
6
Bicep Curl (Dumbbell)
3
12 reps
80%
7
Lateral Raise (Dumbbell)
3
12 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
4 reps
4 reps
1 reps
8 reps
25%
50%
90%
85%
2
Pull-Up (Assisted)
4
8 reps
85%
3
Dip (Assisted)
4
12 reps
85%
4
High Row
4
12 reps
85%
5
French Press
3
12 reps
85%
6
Bicep Curl (Dumbbell)
3
12 reps
85%
7
Lateral Raise (Dumbbell)
3
12 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
4 reps
4 reps
1 reps
8 reps
25%
50%
95%
90%
2
Pull-Up (Assisted)
4
8 reps
90%
3
Dip (Assisted)
4
12 reps
90%
4
High Row
4
12 reps
90%
5
French Press
3
12 reps
90%
6
Bicep Curl (Dumbbell)
3
12 reps
90%
7
Lateral Raise (Dumbbell)
3
12 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
4
4 reps
4 reps
1 reps
8 reps
25%
50%
80%
75%
2
Goblet Squat
4
8 reps
75%
3
Reverse Hyperextension
4
12 reps
75%
4
Sissy Squat
3
12 reps
75%
5
Tib Raises
3
12 reps
75%
6
Calf Raise (Bodyweight)
3
12 reps
75%
7
Abs Crunch (Weighted)
3
12 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
4
4 reps
4 reps
1 reps
8 reps
25%
50%
85%
80%
2
Goblet Squat
4
8 reps
80%
3
Reverse Hyperextension
4
12 reps
80%
4
Sissy Squat
3
12 reps
80%
5
Tib Raises
3
12 reps
80%
6
Calf Raise (Bodyweight)
3
12 reps
80%
7
Abs Crunch (Weighted)
3
12 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
4
4 reps
4 reps
1 reps
8 reps
25%
50%
90%
85%
2
Goblet Squat
4
8 reps
85%
3
Reverse Hyperextension
4
12 reps
85%
4
Sissy Squat
3
12 reps
85%
5
Tib Raises
3
12 reps
85%
6
Calf Raise (Bodyweight)
3
12 reps
85%
7
Abs Crunch (Weighted)
3
12 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
4
4 reps
4 reps
1 reps
8 reps
25%
50%
95%
90%
2
Goblet Squat
4
8 reps
90%
3
Reverse Hyperextension
4
12 reps
90%
4
Sissy Squat
3
12 reps
90%
5
Tib Raises
3
12 reps
90%
6
Calf Raise (Bodyweight)
3
12 reps
90%
7
Abs Crunch (Weighted)
3
12 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Viking Press
1
1
1
4
4 reps
4 reps
1 reps
8 reps
25%
50%
80%
75%
2
Chin-Up (Assisted)
4
8 reps
75%
3
Decline Hammer Strength
4
12 reps
75%
4
Bent Over Row (Barbell)
4
12 reps
75%
5
Skull Crusher (Barbell)
3
12 reps
75%
6
Hammer Curl (Cable)
3
12 reps
75%
7
Lateral Raise (Cable)
3
12 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Viking Press
1
1
1
4
4 reps
4 reps
1 reps
8 reps
25%
50%
85%
80%
2
Chin-Up (Assisted)
4
8 reps
80%
3
Decline Hammer Strength
4
12 reps
80%
4
Bent Over Row (Barbell)
4
12 reps
80%
5
Skull Crusher (Barbell)
3
12 reps
80%
6
Hammer Curl (Cable)
3
12 reps
80%
7
Lateral Raise (Cable)
3
12 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Viking Press
1
1
1
4
4 reps
4 reps
1 reps
8 reps
25%
50%
90%
85%
2
Chin-Up (Assisted)
4
8 reps
85%
3
Decline Hammer Strength
4
12 reps
85%
4
Bent Over Row (Barbell)
4
12 reps
85%
5
Skull Crusher (Barbell)
3
12 reps
85%
6
Hammer Curl (Cable)
3
12 reps
85%
7
Lateral Raise (Cable)
3
12 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Viking Press
1
1
1
4
4 reps
4 reps
1 reps
8 reps
25%
50%
95%
90%
2
Chin-Up (Assisted)
4
8 reps
90%
3
Decline Hammer Strength
4
12 reps
90%
4
Bent Over Row (Barbell)
4
12 reps
90%
5
Skull Crusher (Barbell)
3
12 reps
90%
6
Hammer Curl (Cable)
3
12 reps
90%
7
Lateral Raise (Cable)
3
12 reps
90%
Week 1
1 / 4 Weeks
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
4 Sets
4 Reps
4 Reps
1 Reps
8 Reps
25%
50%
80%
75%
2
Glute-Ham Raise
4 Sets
8 Reps
75%
3
Lateral Lunge
4 Sets
12 Reps
75%
4
Reverse Hyperextension
4 Sets
12 Reps
75%
5
Tib Raises
3 Sets
12 Reps
75%
6
Calf Raise (Bodyweight)
3 Sets
12 Reps
75%
7
Hanging Leg Raise
3 Sets
12 Reps
75%
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4 Sets
4 Reps
4 Reps
1 Reps
8 Reps
25%
50%
80%
75%
2
Pull-Up (Assisted)
4 Sets
8 Reps
75%
3
Dip (Assisted)
4 Sets
12 Reps
75%
4
High Row
4 Sets
12 Reps
75%
5
French Press
3 Sets
12 Reps
75%
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
75%
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
75%
Day 3
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
4 Sets
4 Reps
4 Reps
1 Reps
8 Reps
25%
50%
80%
75%
2
Goblet Squat
4 Sets
8 Reps
75%
3
Reverse Hyperextension
4 Sets
12 Reps
75%
4
Sissy Squat
3 Sets
12 Reps
75%
5
Tib Raises
3 Sets
12 Reps
75%
6
Calf Raise (Bodyweight)
3 Sets
12 Reps
75%
7
Abs Crunch (Weighted)
3 Sets
12 Reps
75%
Day 4
1
Viking Press
1 Set
1 Set
1 Set
4 Sets
4 Reps
4 Reps
1 Reps
8 Reps
25%
50%
80%
75%
2
Chin-Up (Assisted)
4 Sets
8 Reps
75%
3
Decline Hammer Strength
4 Sets
12 Reps
75%
4
Bent Over Row (Barbell)
4 Sets
12 Reps
75%
5
Skull Crusher (Barbell)
3 Sets
12 Reps
75%
6
Hammer Curl (Cable)
3 Sets
12 Reps
75%
7
Lateral Raise (Cable)
3 Sets
12 Reps
75%