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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
    Jun 18, 2025 11:44

Summary

Embark on a transformative fitness journey with the awsom 4 Day Split program, designed for those ready to elevate their strength and conditioning. Over the course of one week, you'll engage in targeted workouts that focus on building muscle and enhancing endurance, utilizing a full gym setup. Each session is meticulously crafted, featuring a mix of compound and isolation exercises, including the Bench Press and Pull-Ups, to ensure comprehensive muscle engagement. Commit to four days of intense training and unlock your potential for strength and physique development!
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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)
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
-
Week 1
1 / 1 Weeks
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
-