Intermediate–AdvancedFree

Upper/Lower 4-Day Hypotrophy

Transform your physique in 12 weeks with targeted bodybuilding workouts that uses the double progression principle.

Kristoffer Astono· Sep 2025

1athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

4 days

Level

Intermediate, Advanced

Goal

Muscle

Equipment

Full Gym

Session length

60 min

Unlock your muscle-building potential with the 12-week Hypotrophy program, designed for intermediate to advanced lifters. This 4-day split focuses on hypertrophy, maximizing muscle growth through targeted exercises and progressive overload. Utilizing a full gym setup, you'll engage in a variety of compound and isolation movements to sculpt your physique and enhance strength. Get ready to push your limits and transform your body with a structured approach that delivers results! WORKOUT INSTRUCTIONS: WARMUP: The first two sets are warmup sets. For the first set find a weight that is 50-60% of your working weight and do 10 reps. For the second set find a weight that is 60-70% of your working weight. Do 8 reps with that. Rest between warmup sets is ~90 seconds. WORK SETS: We use the double progression model in the program. That means you find a weight that you can do 5-6 reps with 2RIR. So your first set is to be done @ 2RIR. When you can do 8 reps in the first set with the 2RIR, you find a weight that takes you back to 5-6 reps with 2RIR. Rest between worksets is ~3 min. WORKING SETS: On both upper and lower days there is 2 working sets. The first set is to be done at 2RIR. On the second set you do the same load, and match the reps you did on the first set. The RIR on the second set dosen't matter, but you should NOT go to failure. Example: 1st set: 50 kg, 7 reps, 2 RIR. 2nd set: 50 kg, 7 reps, 1 RIR. ARMS HAVE 3 WORKING SETS. On the third set (backoff set) you reduce the load by around 10%, and do the same number of reps. Example: 1st set: 50 kg, 7 reps, 2 RIR. 2nd set: 50 kg, 7 reps, 1 RIR. 3rd set: 45 kg,7 reps, 1RIR.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Hamstrings

11.5%

Biceps

9.9%

Triceps

9.9%

Quadriceps

9.4%

Upper Back

9.1%

Glutes

9.1%

Lats

Front Delts

7.8%

Middle Delts

4.7%

Calves

4.5%

Chest

4.4%

Forearms

2.7%

Abductors

2.3%

Lower Back

2.3%

Abs

2.3%

Rear Delts

1.1%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Chest Press (Machine)	1	8–10 reps	@6
		3	5–8 reps	@9
2	Wide Grip Lat Pulldown	1	8–10 reps	@6
		3	5–8 reps	@9
3	Lateral Raise (Cable)	1	8–10 reps	@6
		3	5–8 reps	@9
4	Chest Supported T-bar Row	1	8–10 reps	@6
		3	5–8 reps	@9
5	Incline Curl (Dumbbell)	1	8–10 reps	@6
		3	5–8 reps	@9

#	Exercise	Sets	Reps	Intensity
1	Leg Press (45 Degrees)	1	8–10 reps	@6
		2	5–8 reps	@9
2	Romanian Deadlift (Dumbbell)	1	8–10 reps	@6
		2	5–8 reps	@9
3	Leg Extension	1	8–10 reps	@6
		2	5–8 reps	@9
4	Leg Curl	1	8–10 reps	@6
		2	5–8 reps	@9
5	Calf Raise (Leg Press)	1	8–10 reps	@6
		2	5–8 reps	@9
6	Tricep Pushdown (Cable)	1	8–10 reps	@6
		3	5–8 reps	@9

#	Exercise	Sets	Reps	Intensity
1	Shoulder Press (Machine)	1	8–10 reps	@6
		3	5–8 reps	@9
2	Lat Pulldown (Single Arm)	1	8–10 reps	@6
		3	5–8 reps	@9
3	Incline Chest Press	1	8–10 reps	@6
		3	5–8 reps	@9
4	Seated Row (Machine)	1	8–10 reps	@6
		3	5–8 reps	@9
5	Tricep Pushdown (Cable)	1	8–10 reps	@6
		3	5–8 reps	@9

#	Exercise	Sets	Reps	Intensity
1	Leg Press (45 Degrees)	1	8–10 reps	@5
		1	8–10 reps	@6
		2	5–8 reps	@9
2	Romanian Deadlift (Dumbbell)	1	8–10 reps	@5
		1	8–10 reps	@6
		2	5–8 reps	@9
3	Leg Extension	1	8–10 reps	@5
		1	8–10 reps	@6
		1	5–8 reps	@9
4	Leg Curl	1	8–10 reps	@5
		1	8–10 reps	@6
		2	5–8 reps	@9
5	Calf Raise (Leg Press)	1	8–10 reps	@5
		1	8–10 reps	@6
		2	5–8 reps	@9
6	Overhead Tricep Extension (Cable)	1	8–10 reps	@5
		1	8–10 reps	@6
		2	5–8 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, Upper/Lower 4-Day Hypotrophy 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.

Upper/Lower 4-Day Hypotrophy 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.

Upper/Lower 4-Day Hypotrophy 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

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android