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UL - 4 day - strength/hypertrophy

by David

Program Description

I made what I like to do.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    7 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 24, 2025 01:26
  • Last Edited
    Jan 15, 2026 06:39
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.8%
Quadriceps
10.7%
Hamstrings
10.7%
Front Delts
9.4%
Upper Back
9%
Chest
8.1%
Triceps
8.1%
Lats
7.7%
Abs
7.2%
Rear Delts
3.9%
Adductors
3.4%
Lower Back
3%
Middle Delts
2.6%
Stretching
2.6%
Biceps
1.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
10 reps
5 reps
50%
80%
2
Romanian Deadlift (Barbell)
5
5 reps
80%
3
Lunge (Dumbbell)
3
8 reps
-
4
Glute Bridge (Dumbbell)
3
8 reps
-
5
Dead Bug
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
10 reps
5 reps
50%
80%
2
Romanian Deadlift (Barbell)
5
5 reps
80%
3
Lunge (Dumbbell)
3
8 reps
-
4
Glute Bridge (Dumbbell)
3
8 reps
-
5
Dead Bug
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
10 reps
5 reps
50%
80%
2
Romanian Deadlift (Barbell)
5
5 reps
80%
3
Lunge (Dumbbell)
3
8 reps
-
4
Glute Bridge (Dumbbell)
3
8 reps
-
5
Dead Bug
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
10 reps
5 reps
50%
80%
2
Romanian Deadlift (Barbell)
5
5 reps
80%
3
Lunge (Dumbbell)
3
8 reps
-
4
Glute Bridge (Dumbbell)
3
8 reps
-
5
Dead Bug
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
10 reps
5 reps
50%
80%
2
Romanian Deadlift (Barbell)
5
5 reps
80%
3
Lunge (Dumbbell)
3
8 reps
-
4
Glute Bridge (Dumbbell)
3
8 reps
-
5
Dead Bug
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
10 reps
5 reps
50%
80%
2
Romanian Deadlift (Barbell)
5
5 reps
80%
3
Lunge (Dumbbell)
3
8 reps
-
4
Glute Bridge (Dumbbell)
3
8 reps
-
5
Dead Bug
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
50%
2
Romanian Deadlift (Barbell)
4
10 reps
50%
3
Lying Leg Raise
3
15 reps
-
4
Dead Bug
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
10 reps
5 reps
50%
80%
2
Incline Bench Press (Barbell)
5
5 reps
80%
3
Barbell Row
5
5 reps
80%
4
Lat Pulldown
5
5 reps
80%
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
10 reps
5 reps
50%
80%
2
Incline Bench Press (Barbell)
5
5 reps
80%
3
Barbell Row
5
5 reps
80%
4
Lat Pulldown
5
5 reps
80%
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
10 reps
5 reps
50%
80%
2
Incline Bench Press (Barbell)
5
5 reps
80%
3
Barbell Row
5
5 reps
80%
4
Lat Pulldown
5
5 reps
80%
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
10 reps
5 reps
50%
80%
2
Incline Bench Press (Barbell)
5
5 reps
80%
3
Barbell Row
5
5 reps
80%
4
Lat Pulldown
5
5 reps
80%
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
10 reps
5 reps
50%
80%
2
Incline Bench Press (Barbell)
5
5 reps
80%
3
Barbell Row
5
5 reps
80%
4
Lat Pulldown
5
5 reps
80%
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
10 reps
5 reps
50%
80%
2
Incline Bench Press (Barbell)
5
5 reps
80%
3
Barbell Row
5
5 reps
80%
4
Lat Pulldown
5
5 reps
80%
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
10 reps
50%
2
Incline Bench Press (Barbell)
4
10 reps
50%
3
Barbell Row
4
10 reps
50%
4
Lat Pulldown
4
10 reps
50%
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
10 reps
8 reps
50%
70%
2
Romanian Deadlift (Barbell)
4
8 reps
70%
3
Lunge (Dumbbell)
3
8 reps
-
4
Glute Bridge (Dumbbell)
3
8 reps
-
5
Dead Bug
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
10 reps
8 reps
50%
70%
2
Romanian Deadlift (Barbell)
4
8 reps
70%
3
Lunge (Dumbbell)
3
8 reps
-
4
Glute Bridge (Dumbbell)
3
8 reps
-
5
Dead Bug
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
10 reps
8 reps
50%
70%
2
Romanian Deadlift (Barbell)
4
8 reps
70%
3
Lunge (Dumbbell)
3
8 reps
-
4
Glute Bridge (Dumbbell)
3
8 reps
-
5
Dead Bug
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
10 reps
8 reps
50%
75%
2
Romanian Deadlift (Barbell)
4
8 reps
75%
3
Lunge (Dumbbell)
3
8 reps
-
4
Glute Bridge (Dumbbell)
3
8 reps
-
5
Dead Bug
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
10 reps
8 reps
50%
75%
2
Romanian Deadlift (Barbell)
4
8 reps
75%
3
Lunge (Dumbbell)
3
8 reps
-
4
Glute Bridge (Dumbbell)
3
8 reps
-
5
Dead Bug
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
10 reps
8 reps
50%
75%
2
Romanian Deadlift (Barbell)
4
8 reps
75%
3
Lunge (Dumbbell)
3
8 reps
-
4
Glute Bridge (Dumbbell)
3
8 reps
-
5
Dead Bug
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
50%
2
Romanian Deadlift (Barbell)
4
10 reps
50%
3
Lying Leg Raise
3
15 reps
-
4
Dead Bug
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
10 reps
8 reps
50%
70%
2
Incline Bench Press (Barbell)
4
8 reps
70%
3
Barbell Row
4
8 reps
70%
4
Lat Pulldown
4
8 reps
70%
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
10 reps
8 reps
50%
70%
2
Incline Bench Press (Barbell)
4
8 reps
70%
3
Barbell Row
4
8 reps
70%
4
Lat Pulldown
4
8 reps
70%
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
10 reps
8 reps
50%
70%
2
Incline Bench Press (Barbell)
4
8 reps
70%
3
Barbell Row
4
8 reps
70%
4
Lat Pulldown
4
8 reps
70%
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
10 reps
8 reps
50%
75%
2
Incline Bench Press (Barbell)
4
8 reps
75%
3
Barbell Row
4
8 reps
75%
4
Lat Pulldown
4
8 reps
75%
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
10 reps
8 reps
50%
75%
2
Incline Bench Press (Barbell)
4
8 reps
75%
3
Barbell Row
4
8 reps
75%
4
Lat Pulldown
4
8 reps
75%
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
10 reps
8 reps
50%
75%
2
Incline Bench Press (Barbell)
4
8 reps
75%
3
Barbell Row
4
8 reps
75%
4
Lat Pulldown
4
8 reps
75%
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
10 reps
50%
2
Incline Bench Press (Barbell)
4
10 reps
50%
3
Barbell Row
4
10 reps
50%
4
Lat Pulldown
4
10 reps
50%
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
Week 1
1 / 7 Weeks
Day 1
1
Squat (Barbell)
1 Set
5 Sets
10 Reps
5 Reps
50%
80%
2
Romanian Deadlift (Barbell)
5 Sets
5 Reps
80%
3
Lunge (Dumbbell)
3 Sets
8 Reps
-
4
Glute Bridge (Dumbbell)
3 Sets
8 Reps
-
5
Dead Bug
3 Sets
15 Reps
-
Day 3
1
Squat (Barbell)
1 Set
4 Sets
10 Reps
8 Reps
50%
70%
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
70%
3
Lunge (Dumbbell)
3 Sets
8 Reps
-
4
Glute Bridge (Dumbbell)
3 Sets
8 Reps
-
5
Dead Bug
3 Sets
15 Reps
-
Day 4
1
Bench Press (Barbell)
1 Set
4 Sets
10 Reps
8 Reps
50%
70%
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
70%
3
Barbell Row
4 Sets
8 Reps
70%
4
Lat Pulldown
4 Sets
8 Reps
70%
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
5 Sets
10 Reps
5 Reps
50%
80%
2
Incline Bench Press (Barbell)
5 Sets
5 Reps
80%
3
Barbell Row
5 Sets
5 Reps
80%
4
Lat Pulldown
5 Sets
5 Reps
80%
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
-