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4 Day Upper/Lower

by Jacob

Program Description

**A2J Upper/Lower** is a dynamic 1-week training program designed for those looking to build strength and muscle through a balanced approach. With 4 training days per week, you'll alternate between upper and lower body workouts, featuring a mix of compound and isolation exercises like barbell squats, bench presses, and Romanian deadlifts. Each session incorporates targeted sets and rep ranges to maximize your gains, ensuring you push your limits while allowing for recovery. Get ready to elevate your fitness game and achieve your strength goals!

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Athletics, Muscle
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Mar 26, 2026 05:49
  • Last Edited
    Mar 26, 2026 07:14
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.8%
Quadriceps
11.8%
Triceps
9.8%
Glutes
8.9%
Upper Back
8.2%
Abs
7.9%
Front Delts
7.9%
Biceps
7.2%
Lats
6.6%
Chest
5.9%
Middle Delts
4.9%
Rear Delts
2.3%
Adductors
2%
Lower Back
2%
Abductors
1%
Forearms
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Lat Pulldown
2
10-15 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
5
Hanging Knee Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-15 reps
-
4
Chest Supported Row (Machine)
2
10-15 reps
-
5
Rear Delt Fly (Cable)
2
10-15 reps
-
6
Incline Curl (Dumbbell)
3
10-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-10 reps
-
2
Leg Curl
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Reverse Lunge (Dumbbell)
3
10-15 reps
-
5
Hanging Knee Raise
3
AMRAP
-
Week 1
1 / 1 Weeks
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2
Leg Press (45 Degrees)
3 Sets
10-15 Reps
-
3
Leg Curl
3 Sets
10-15 Reps
-
4
Romanian Deadlift (Dumbbell)
3 Sets
10-15 Reps
-
5
Hanging Knee Raise
3 Sets
AMRAP
-
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Pec Deck (Machine)
3 Sets
10-15 Reps
-
3
Seated Row (Cable)
3 Sets
10-15 Reps
-
4
Lat Pulldown
2 Sets
10-15 Reps
-
5
Bayesian Curl
3 Sets
10-15 Reps
-
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
Day 3
1
Overhead Press (Dumbbell)
3 Sets
6-10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
-
3
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
-
4
Chest Supported Row (Machine)
2 Sets
10-15 Reps
-
5
Rear Delt Fly (Cable)
2 Sets
10-15 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
Day 4
1
Trap Bar Deadlift
3 Sets
6-10 Reps
-
2
Leg Curl
3 Sets
10-15 Reps
-
3
Leg Extension
3 Sets
10-15 Reps
-
4
Reverse Lunge (Dumbbell)
3 Sets
10-15 Reps
-
5
Hanging Knee Raise
3 Sets
AMRAP
-