awsom 4 day split

by Kyen Altimari

5.0

(1 rating)

Program Description

have fun and

Program Overview

Level
Novice
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
90 minutes
Created
Mar 29, 2025 05:48
Last Edited
May 27, 2025 02:42

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4.8 Stars with 10, 000+ Ratings

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Bench Press (Barbell)

5

4-8 reps

-

2

Pull-Up (Assisted)

3

8-12 reps

-

3

Pec Deck (Machine)

3

15-20 reps

-

4

Dumbbell Incline Bench Row

3

8-10 reps

-

5A

Overhead Tricep Extension (Cable)

3

8-10 reps

-

5B

Face Away Cable Curl

3

8-12 reps

-

6

Hip Abductor (Machine)

3

12-15 reps

-

Day 2

1

Shoulder Press (Machine)

3

8-12 reps

-

2

Leg Curl

3

8-12 reps

-

3

Hack Squat

3

8-12 reps

-

4

Leg Extension

3

8-12 reps

-

5

Lateral Raise (Cable)

3

8-12 reps

-

6

Bicep Curl (EZ Bar)

3

8-12 reps

-

7

Standing Calf Raise

4

8-12 reps

-

Day 3

1

Incline Bench Press (Smith Machine)

3

8-12 reps

-

2

Lat Pulldown (Close Grip)

3

8-12 reps

-

3

Dip (Assisted)

3

8-12 reps

-

4

Seated Row (Cable)

3

12-15 reps

-

5

Lying Bicep Curl

3

12-15 reps

-

6

Hammer Curl

3

8-12 reps

-

7

Hip Adductor (Machine)

3

12-15 reps

-

Day 4

1

Romanian Deadlift (Barbell)

3

8-12 reps

-

2

Leg Press (45 Degrees)

3

8-10 reps

-

3

Seated Shoulder Press (Dumbbell)

3

8-10 reps

-

4

Lateral Raise (Cable)

3

8-12 reps

-

5

Tricep Pushdown (Cable)

3

8-10 reps

-

6

Reverse Pec Deck

3

15-20 reps

-

7

Standing Calf Raise

4

8-12 reps

-

Day 1

1

Bench Press (Barbell)

5 Sets

4-8 Reps

-

2

Pull-Up (Assisted)

3 Sets

8-12 Reps

-

3

Pec Deck (Machine)

3 Sets

15-20 Reps

-

4

Dumbbell Incline Bench Row

3 Sets

8-10 Reps

-

5A

Overhead Tricep Extension (Cable)

3 Sets

8-10 Reps

-

5B

Face Away Cable Curl

3 Sets

8-12 Reps

-

6

Hip Abductor (Machine)

3 Sets

12-15 Reps

-

Day 3

1

Incline Bench Press (Smith Machine)

3 Sets

8-12 Reps

-

2

Lat Pulldown (Close Grip)

3 Sets

8-12 Reps

-

3

Dip (Assisted)

3 Sets

8-12 Reps

-

4

Seated Row (Cable)

3 Sets

12-15 Reps

-

5

Lying Bicep Curl

3 Sets

12-15 Reps

-

6

Hammer Curl

3 Sets

8-12 Reps

-

7

Hip Adductor (Machine)

3 Sets

12-15 Reps

-

Day 2

1

Shoulder Press (Machine)

3 Sets

8-12 Reps

-

2

Leg Curl

3 Sets

8-12 Reps

-

3

Hack Squat

3 Sets

8-12 Reps

-

4

Leg Extension

3 Sets

8-12 Reps

-

5

Lateral Raise (Cable)

3 Sets

8-12 Reps

-

6

Bicep Curl (EZ Bar)

3 Sets

8-12 Reps

-

7

Standing Calf Raise

4 Sets

8-12 Reps

-

Day 4

1

Romanian Deadlift (Barbell)

3 Sets

8-12 Reps

-

2

Leg Press (45 Degrees)

3 Sets

8-10 Reps

-

3

Seated Shoulder Press (Dumbbell)

3 Sets

8-10 Reps

-

4

Lateral Raise (Cable)

3 Sets

8-12 Reps

-

5

Tricep Pushdown (Cable)

3 Sets

8-10 Reps

-

6

Reverse Pec Deck

3 Sets

15-20 Reps

-

7

Standing Calf Raise

4 Sets

8-12 Reps

-