logo
BoostcampPNG

Nicks U/L 4x Frequency

by

Program Description

Unlock your strength with Nick's U/L 4x Frequency program, designed for those looking to maximize muscle growth and improve overall fitness in just one week. This four-day split focuses on upper and lower body workouts, incorporating a variety of machines and free weights to target all major muscle groups effectively. Each session is structured to challenge your limits while allowing for optimal recovery, ensuring you build strength without burnout. Join now and elevate your training routine to new heights!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Aug 31, 2025 09:56
  • Last Edited
    Aug 31, 2025 11:24

Summary

Unlock your strength potential with Nick's U/L 4x Frequency program, designed for those ready to elevate their training in just one week. This 4-day split focuses on upper and lower body workouts, maximizing muscle engagement through a variety of machines and free weights. Each session combines targeted exercises like the Stiff Leg Deadlift and Lat Pulldown, ensuring balanced development and optimal recovery. Perfect for gym-goers looking to build muscle and improve overall fitness, this program is your roadmap to results. Get ready to push your limits and see the gains!
Muscle Engagement
Front
Back
MuscleSet
Glutes
9.6%
Biceps
9.3%
Lats
9%
Triceps
8.7%
Chest
7.5%
Upper Back
7.2%
Lower Back
6.6%
Adductors
6%
Quadriceps
6%
Hamstrings
6%
Middle Delts
6%
Front Delts
6%
Abs
5.4%
Abductors
3%
Calves
3%
Rear Delts
0.6%
Forearms
0.6%
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
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
Behind The Back Lateral Raise (Cable)
1
-
2
Upper Pec Raise
1
-
3
Pec Deck (Machine)
2
-
4
Shoulder Press (Machine)
1
-
5
Lat Pulldown
1
-
6
Tnf Row
1
-
7
Single Arm Tricep Extension (Cable)
2
-
8
Single Arm Overhead Tricep Extension
1
-
9
Single Arm Preacher Curl
1
-
10
Reverse Bicep Curl (EZ Bar)
1
-
11
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Single Leg Extension
2
-
3
Stiff Leg Deadlift
2
-
4
Back Extension (Weighted)
1
-
5
Hip Abductor (Machine)
1
-
6
Single Leg Calf Raise (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
1
-
2
Upper Pec Raise
1
-
3
Pec Deck (Machine)
1
-
4
Shoulder Press (Machine)
1
-
5
Lat Pulldown
2
-
6
Tnf Row
2
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Single Arm Overhead Tricep Extension
1
-
9
Single Arm Preacher Curl
2
-
10
Reverse Bicep Curl (EZ Bar)
1
-
11
Cable Crunch
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Single Leg Extension
2
-
3
Stiff Leg Deadlift
2
-
4
Back Extension (Weighted)
1
-
5
Hip Abductor (Machine)
1
-
6
Single Leg Calf Raise (Weighted)
1
-
Week 1
1 / 1 Weeks
Day 2
1
Hip Adductor (Machine)
2 Sets
-
2
Single Leg Extension
2 Sets
-
3
Stiff Leg Deadlift
2 Sets
-
4
Back Extension (Weighted)
1 Set
-
5
Hip Abductor (Machine)
1 Set
-
6
Single Leg Calf Raise (Weighted)
1 Set
-
Day 3
1
Behind The Back Lateral Raise (Cable)
1 Set
-
2
Upper Pec Raise
1 Set
-
3
Pec Deck (Machine)
1 Set
-
4
Shoulder Press (Machine)
1 Set
-
5
Lat Pulldown
2 Sets
-
6
Tnf Row
2 Sets
-
7
Single Arm Tricep Extension (Cable)
1 Set
-
8
Single Arm Overhead Tricep Extension
1 Set
-
9
Single Arm Preacher Curl
2 Sets
-
10
Reverse Bicep Curl (EZ Bar)
1 Set
-
11
Cable Crunch
1 Set
-
Day 1
1
Behind The Back Lateral Raise (Cable)
1 Set
-
2
Upper Pec Raise
1 Set
-
3
Pec Deck (Machine)
2 Sets
-
4
Shoulder Press (Machine)
1 Set
-
5
Lat Pulldown
1 Set
-
6
Tnf Row
1 Set
-
7
Single Arm Tricep Extension (Cable)
2 Sets
-
8
Single Arm Overhead Tricep Extension
1 Set
-
9
Single Arm Preacher Curl
1 Set
-
10
Reverse Bicep Curl (EZ Bar)
1 Set
-
11
Cable Crunch
1 Set
-
Day 4
1
Hip Adductor (Machine)
2 Sets
-
2
Single Leg Extension
2 Sets
-
3
Stiff Leg Deadlift
2 Sets
-
4
Back Extension (Weighted)
1 Set
-
5
Hip Abductor (Machine)
1 Set
-
6
Single Leg Calf Raise (Weighted)
1 Set
-