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BoostcampPNG

4 day split

by Basheer A.
6 athletes joined

Program Description

Muscle growth

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 01, 2024 05:20
  • Last Edited
    Jun 18, 2025 10:45

Summary

Transform your physique with this comprehensive 8-week, 4-day split program designed for serious lifters. Each week focuses on targeted muscle groups, combining strength and hypertrophy training to maximize gains. You'll engage in a variety of exercises, from barbell bench presses to leg curls, ensuring a balanced approach to muscle development. With a full gym setup, you’ll have everything you need to push your limits and achieve your fitness goals. Get ready to build strength and sculpt your body like never before!
Muscle Engagement
Front
Back
MuscleSet
Lats
14.3%
Upper Back
11.8%
Abs
11.2%
Chest
8.8%
Front Delts
7.6%
Triceps
7.4%
Quadriceps
7.3%
Hamstrings
7%
Biceps
6%
Glutes
5.3%
Middle Delts
4.8%
Lower Back
3.8%
Calves
2.5%
Adductors
1%
Rear Delts
0.8%
Abductors
0.4%
Forearms
0.1%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Pullover (EZ Bar)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Lying Tricep Extension (Barbell)
3
12 reps
-
7
Hanging Leg Raise
3
15 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Pullover (EZ Bar)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Lying Tricep Extension (Barbell)
3
12 reps
-
7
Side Crunch (Cable)
3
20 reps
-
8
Decline Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Pullover (EZ Bar)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Lying Tricep Extension (Barbell)
3
12 reps
-
7
Side Crunch (Cable)
3
20 reps
-
8
Decline Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Pullover (EZ Bar)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Lying Tricep Extension (Barbell)
3
12 reps
-
7
Side Crunch (Cable)
3
20 reps
-
8
Decline Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Pullover (EZ Bar)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Lying Tricep Extension (Barbell)
3
12 reps
-
7
Side Crunch (Cable)
3
20 reps
-
8
Decline Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Pullover (EZ Bar)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Lying Tricep Extension (Barbell)
3
12 reps
-
7
Side Crunch (Cable)
3
20 reps
-
8
Decline Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Pullover (EZ Bar)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Lying Tricep Extension (Barbell)
3
12 reps
-
7
Side Crunch (Cable)
3
20 reps
-
8
Decline Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Pullover (EZ Bar)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Lying Tricep Extension (Barbell)
3
12 reps
-
7
Side Crunch (Cable)
3
20 reps
-
8
Decline Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
4
15 reps
-
3
Lying Leg Curl
4
15 reps
-
4
Squat (Barbell)
4
8 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
4
15 reps
-
3
Lying Leg Curl
1
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
4
15 reps
-
3
Lying Leg Curl
1
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
4
15 reps
-
3
Lying Leg Curl
1
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
4
15 reps
-
3
Lying Leg Curl
1
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
4
15 reps
-
3
Lying Leg Curl
1
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
4
15 reps
-
3
Lying Leg Curl
1
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
4
15 reps
-
3
Lying Leg Curl
1
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Hyperextension
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Front Raise
3
12 reps
-
4
Military Press (Barbell)
3
12 reps
-
5
Hanging Leg Raise
4
15 reps
-
6
Decline Crunch (Weighted)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
2
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
3
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Side Crunch (Cable)
4
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Decline Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
2
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
3
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Side Crunch (Cable)
4
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Decline Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
2
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
3
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Side Crunch (Cable)
4
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Decline Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
2
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
3
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Side Crunch (Cable)
4
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Decline Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
2
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
3
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Side Crunch (Cable)
4
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Decline Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
2
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
3
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Side Crunch (Cable)
4
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Decline Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
2
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
3
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Side Crunch (Cable)
4
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Decline Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Single Arm High Row (Cable)
3
-
3
Lat Pulldown
4
15 reps
-
4
Wide Grip Pull-Up
4
15 reps
-
5
Bicep Curl (EZ Bar)
3
-
6
Preacher Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
15 reps
-
2
Lat Pulldown
4
15 reps
-
3
Dumbbell Row
4
15 reps
-
4
Underhand Lat Pulldown
4
15 reps
-
5
Seated Row (Cable)
4
15 reps
-
6
Wide Grip Pull-Up
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
15 reps
-
2
Lat Pulldown
4
15 reps
-
3
Dumbbell Row
4
15 reps
-
4
Underhand Lat Pulldown
4
15 reps
-
5
Seated Row (Cable)
4
15 reps
-
6
Wide Grip Pull-Up
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
15 reps
-
2
Lat Pulldown
4
15 reps
-
3
Dumbbell Row
4
15 reps
-
4
Underhand Lat Pulldown
4
15 reps
-
5
Seated Row (Cable)
4
15 reps
-
6
Wide Grip Pull-Up
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
15 reps
-
2
Lat Pulldown
4
15 reps
-
3
Dumbbell Row
4
15 reps
-
4
Underhand Lat Pulldown
4
15 reps
-
5
Seated Row (Cable)
4
15 reps
-
6
Wide Grip Pull-Up
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
15 reps
-
2
Lat Pulldown
4
15 reps
-
3
Dumbbell Row
4
15 reps
-
4
Underhand Lat Pulldown
4
15 reps
-
5
Seated Row (Cable)
4
15 reps
-
6
Wide Grip Pull-Up
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
15 reps
-
2
Lat Pulldown
4
15 reps
-
3
Dumbbell Row
4
15 reps
-
4
Underhand Lat Pulldown
4
15 reps
-
5
Seated Row (Cable)
4
15 reps
-
6
Wide Grip Pull-Up
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
15 reps
-
2
Lat Pulldown
4
15 reps
-
3
Dumbbell Row
4
15 reps
-
4
Underhand Lat Pulldown
4
15 reps
-
5
Seated Row (Cable)
4
15 reps
-
6
Wide Grip Pull-Up
4
15 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Leg Press
3 Sets
15 Reps
-
2
Leg Extension
4 Sets
15 Reps
-
3
Lying Leg Curl
4 Sets
15 Reps
-
4
Squat (Barbell)
4 Sets
8 Reps
-
5
Standing Calf Raise
4 Sets
15 Reps
-
6
Hyperextension
3 Sets
15 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
12 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
-
3
Chest Fly (Cable)
3 Sets
12 Reps
-
4
Pullover (EZ Bar)
3 Sets
12 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
6
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
-
7
Hanging Leg Raise
3 Sets
15 Reps
-
8
Decline Crunch (Weighted)
3 Sets
15 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
-
2
Single Arm High Row (Cable)
3 Sets
-
3
Lat Pulldown
4 Sets
15 Reps
-
4
Wide Grip Pull-Up
4 Sets
15 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
-
6
Preacher Curl (Dumbbell)
3 Sets
-
Day 3
1
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
3
Front Raise
3 Sets
12 Reps
-
4
Military Press (Barbell)
3 Sets
12 Reps
-
5
Hanging Leg Raise
4 Sets
15 Reps
-
6
Decline Crunch (Weighted)
4 Sets
15 Reps
-