FOUR DAY - LEGS/ARMS + TORSO/SHOULDERS
Strength program designed for intermediate lifters. A variation of an upper lower program that increases arm volume.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hamstring Curl | 2 | 15–20 reps | @7 |
| 2 | Squat (Barbell) | 3 | 5–12 reps | @8 |
| 3 | Reverse Lunge (Barbell) | 2 | 6–12 reps | @8 |
| 4 | Incline Curl (Dumbbell) | 2 | 15–20 reps | @9 |
| 5 | Single Arm Overhead Tricep Extension | 2 | 15–20 reps | @9 |
| 6 | Bicep Curl (EZ Bar) | 2 | 6–12 reps | @9 |
| 7 | Lying Tricep Extension (Barbell) | 2 | 6–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 2 | 10–20 reps | @7 |
| 2 | Romanian Deadlift (Barbell) | 3 | 5–12 reps | @8.5 |
| 3 | Leg Press (45 Degrees) | 2 | 6–12 reps | @8 |
| 4 | Incline Curl (Dumbbell) | 2 | 15–20 reps | @9 |
| 5 | Tricep Pushdown (Cable) | 2 | 15–20 reps | @9 |
| 6 | Bicep Curl (Cable) | 2 | 6–12 reps | @9 |
| 1 | — | — | ||
| 7 | Lying Tricep Extension (Barbell) | 2 | 6–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 5–15 reps | @9 |
| 2 | Lat Pulldown | 3 | 8–15 reps | @9 |
| 3 | Dip (Weighted) | 2 | 8–15 reps | @8 |
| 4 | Chest Supported Row (Machine) | 2 | 8–15 reps | @8 |
| 5 | Lateral Raise (Dumbbell) | 2 | 10–15 reps | @10 |
| 6 | Rear Delt Fly (Cable) | 2 | 10–15 reps | @10 |
| 7 | Hanging Leg Raise | 2 | 8–15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 3 | 5–12 reps | @9 |
| 2 | Barbell Row | 3 | 8–15 reps | @9 |
| 3 | Bench Press (Close Grip) | 2 | 8–15 reps | @8 |
| 4 | Lat Pulldown | 2 | 8–15 reps | @8 |
| 5 | Lateral Raise (Cable) | 2 | 10–15 reps | @10 |
| 6 | Rear Delt Fly (Dumbbell) | 2 | 10–15 reps | @9 |
| 7 | Cable Crunch | 2 | 8–15 reps | @9 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, FOUR DAY - LEGS/ARMS + TORSO/SHOULDERS is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
FOUR DAY - LEGS/ARMS + TORSO/SHOULDERS is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
FOUR DAY - LEGS/ARMS + TORSO/SHOULDERS is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
