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Coach Nash Jocic 4 day body part split

by Eric T.
108 athletes joined

Program Description

**Coach Nash Jocic's 4-Day Body Part Split** is a comprehensive 4-week program designed for all fitness levels, from beginners to advanced lifters. This structured routine focuses on bodybuilding and muscle sculpting, featuring 20 workouts that target specific muscle groups each day. You'll engage in a variety of exercises, including barbell and machine workouts, ensuring a balanced approach to strength training. With a time commitment of just 60 minutes per session, this program is perfect for anyone looking to enhance their physique and build strength efficiently. Get ready to challenge yourself and see real results!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 27, 2025 08:22
  • Last Edited
    Feb 19, 2026 03:41

Summary

Transform your physique with Coach Nash Jocic's 4-Day Body Part Split, a focused 4-week program designed for serious lifters. Train five days a week, targeting specific muscle groups each session to maximize growth and strength. This program combines heavy compound lifts with isolation exercises, ensuring you build muscle efficiently while allowing for proper recovery. Get ready to push your limits and see real results in just a month!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.9%
Biceps
9.9%
Chest
9.6%
Lats
8.6%
Triceps
8.6%
Front Delts
8.6%
Hamstrings
7.9%
Abs
7.4%
Quadriceps
6.8%
Glutes
5.4%
Middle Delts
4.8%
Calves
3.6%
Lower Back
2.6%
Rear Delts
1.9%
Forearms
1.4%
Adductors
1%
Other
0.4%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8.5
3
Decline Bench Press (Barbell)
4
8-12 reps
RPE 8.5
4
Pec Fly (Dumbbell)
4
8-12 reps
RPE 8.5
5
Chest Fly (Cable)
4
8-12 reps
RPE 8.5
6
Bicep Curl (Barbell)
4
8-12 reps
RPE 8.5
7
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8.5
8
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8.5
3
Decline Bench Press (Barbell)
4
8-12 reps
RPE 8.5
4
Pec Fly (Dumbbell)
4
8-12 reps
RPE 8.5
5
Chest Fly (Cable)
4
8-12 reps
RPE 8.5
6
Bicep Curl (Barbell)
4
8-12 reps
RPE 8.5
7
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8.5
8
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8.5
3
Decline Bench Press (Barbell)
4
8-12 reps
RPE 8.5
4
Pec Fly (Dumbbell)
4
8-12 reps
RPE 8.5
5
Chest Fly (Cable)
4
8-12 reps
RPE 8.5
6
Bicep Curl (Barbell)
4
8-12 reps
RPE 8.5
7
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8.5
8
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8.5
3
Decline Bench Press (Barbell)
4
8-12 reps
RPE 8.5
4
Pec Fly (Dumbbell)
4
8-12 reps
RPE 8.5
5
Chest Fly (Cable)
4
8-12 reps
RPE 8.5
6
Bicep Curl (Barbell)
4
8-12 reps
RPE 8.5
7
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8.5
8
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-15 reps
RPE 8.5
2
Seated Calf Raise
3
10-15 reps
RPE 8.5
3
Calf Raise (Leg Press)
3
10-15 reps
RPE 8.5
4
Squat (Barbell)
5
6-12 reps
RPE 8.5
5
Leg Press (45 Degrees)
5
10-20 reps
RPE 8.5
6
Leg Extension
4
15-20 reps
RPE 8.5
7
Lunge (Dumbbell)
3
15 reps
RPE 8
8
Lying Leg Curl
4
8-12 reps
RPE 8.5
9
Stiff Leg Deadlift
4
8-12 reps
RPE 8.5
10
Leg Curl
4
8-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-15 reps
RPE 8.5
2
Seated Calf Raise
3
10-15 reps
RPE 8.5
3
Calf Raise (Leg Press)
3
10-15 reps
RPE 8.5
4
Squat (Barbell)
5
6-12 reps
RPE 8.5
5
Leg Press (45 Degrees)
5
10-20 reps
RPE 8.5
6
Leg Extension
4
15-20 reps
RPE 8.5
7
Lunge (Dumbbell)
3
15 reps
RPE 8
8
Lying Leg Curl
4
8-12 reps
RPE 8.5
9
Stiff Leg Deadlift
4
8-12 reps
RPE 8.5
10
Leg Curl
4
8-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-15 reps
RPE 8.5
2
Seated Calf Raise
3
10-15 reps
RPE 8.5
3
Calf Raise (Leg Press)
3
10-15 reps
RPE 8.5
4
Squat (Barbell)
5
6-12 reps
RPE 8.5
5
Leg Press (45 Degrees)
5
10-20 reps
RPE 8.5
6
Leg Extension
4
15-20 reps
RPE 8.5
7
Lunge (Dumbbell)
3
15 reps
RPE 8
8
Lying Leg Curl
4
8-12 reps
RPE 8.5
9
Stiff Leg Deadlift
4
8-12 reps
RPE 8.5
10
Leg Curl
4
8-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-15 reps
RPE 8.5
2
Seated Calf Raise
3
10-15 reps
RPE 8.5
3
Calf Raise (Leg Press)
3
10-15 reps
RPE 8.5
4
Squat (Barbell)
5
6-12 reps
RPE 8.5
5
Leg Press (45 Degrees)
5
10-20 reps
RPE 8.5
6
Leg Extension
4
15-20 reps
RPE 8.5
7
Lunge (Dumbbell)
3
15 reps
RPE 8
8
Lying Leg Curl
4
8-12 reps
RPE 8.5
9
Stiff Leg Deadlift
4
8-12 reps
RPE 8.5
10
Leg Curl
4
8-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
AMRAP
RPE 10
1B
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 8.5
3
Underhand Lat Pulldown
4
8-12 reps
RPE 8.5
4
T-Bar Row
4
8-12 reps
RPE 8.5
5
Seated Row (Cable)
4
8-12 reps
RPE 8.5
6
Back Extension
4
12-15 reps
RPE 8.5
7
Ab Wheel
4
8-10 reps
RPE 8.5
8
Plank
4
30 secs
RPE 10
9
Cable Crunch
4
8-12 reps
RPE 8.5
10
Hanging Leg Raise
4
15-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
AMRAP
RPE 10
1B
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 8.5
3
Underhand Lat Pulldown
4
8-12 reps
RPE 8.5
4
T-Bar Row
4
8-12 reps
RPE 8.5
5
Seated Row (Cable)
4
8-12 reps
RPE 8.5
6
Back Extension
4
12-15 reps
RPE 8.5
7
Ab Wheel
4
8-10 reps
RPE 8.5
8
Plank
4
30 secs
RPE 10
9
Cable Crunch
4
8-12 reps
RPE 8.5
10
Hanging Leg Raise
4
15-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
AMRAP
RPE 10
1B
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 8.5
3
Underhand Lat Pulldown
4
8-12 reps
RPE 8.5
4
T-Bar Row
4
8-12 reps
RPE 8.5
5
Seated Row (Cable)
4
8-12 reps
RPE 8.5
6
Back Extension
4
12-15 reps
RPE 8.5
7
Ab Wheel
4
8-10 reps
RPE 8.5
8
Plank
4
30 secs
RPE 10
9
Cable Crunch
4
8-12 reps
RPE 8.5
10
Hanging Leg Raise
4
15-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
AMRAP
RPE 10
1B
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 8.5
3
Underhand Lat Pulldown
4
8-12 reps
RPE 8.5
4
T-Bar Row
4
8-12 reps
RPE 8.5
5
Seated Row (Cable)
4
8-12 reps
RPE 8.5
6
Back Extension
4
12-15 reps
RPE 8.5
7
Ab Wheel
4
8-10 reps
RPE 8.5
8
Plank
4
30 secs
RPE 10
9
Cable Crunch
4
8-12 reps
RPE 8.5
10
Hanging Leg Raise
4
15-20 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8.5
2
Shoulder Press (Machine)
4
8-12 reps
RPE 8.5
3
Upright Row (Barbell)
4
8-12 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 8.5
5
Bench Press (Close Grip)
4
8-12 reps
RPE 8.5
6
Overhead Extension (Dumbbell)
4
12-15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8.5
2
Shoulder Press (Machine)
4
8-12 reps
RPE 8.5
3
Upright Row (Barbell)
4
8-12 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 8.5
5
Bench Press (Close Grip)
4
8-12 reps
RPE 8.5
6
Overhead Extension (Dumbbell)
4
12-15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8.5
2
Shoulder Press (Machine)
4
8-12 reps
RPE 8.5
3
Upright Row (Barbell)
4
8-12 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 8.5
5
Bench Press (Close Grip)
4
8-12 reps
RPE 8.5
6
Overhead Extension (Dumbbell)
4
12-15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8.5
2
Shoulder Press (Machine)
4
8-12 reps
RPE 8.5
3
Upright Row (Barbell)
4
8-12 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 8.5
5
Bench Press (Close Grip)
4
8-12 reps
RPE 8.5
6
Overhead Extension (Dumbbell)
4
12-15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8.5
Week 1
1 / 4 Weeks
Day 3
1
Light Jog
1 Set
-
Day 2
1
Standing Calf Raise
3 Sets
10-15 Reps
@8.5
2
Seated Calf Raise
3 Sets
10-15 Reps
@8.5
3
Calf Raise (Leg Press)
3 Sets
10-15 Reps
@8.5
4
Squat (Barbell)
5 Sets
6-12 Reps
@8.5
5
Leg Press (45 Degrees)
5 Sets
10-20 Reps
@8.5
6
Leg Extension
4 Sets
15-20 Reps
@8.5
7
Lunge (Dumbbell)
3 Sets
15 Reps
@8
8
Lying Leg Curl
4 Sets
8-12 Reps
@8.5
9
Stiff Leg Deadlift
4 Sets
8-12 Reps
@8.5
10
Leg Curl
4 Sets
8-15 Reps
@8.5
Day 4
1A
Wide Grip Pull-Up
4 Sets
AMRAP
@10
1B
Wide Grip Lat Pulldown
4 Sets
8-12 Reps
@8.5
2
Bent Over Row (Barbell)
4 Sets
8-12 Reps
@8.5
3
Underhand Lat Pulldown
4 Sets
8-12 Reps
@8.5
4
T-Bar Row
4 Sets
8-12 Reps
@8.5
5
Seated Row (Cable)
4 Sets
8-12 Reps
@8.5
6
Back Extension
4 Sets
12-15 Reps
@8.5
7
Ab Wheel
4 Sets
8-10 Reps
@8.5
8
Plank
4 Sets
30 secs
@10
9
Cable Crunch
4 Sets
8-12 Reps
@8.5
10
Hanging Leg Raise
4 Sets
15-20 Reps
@8.5
Day 1
1
Bench Press (Barbell)
4 Sets
6-12 Reps
@8.5
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8.5
3
Decline Bench Press (Barbell)
4 Sets
8-12 Reps
@8.5
4
Pec Fly (Dumbbell)
4 Sets
8-12 Reps
@8.5
5
Chest Fly (Cable)
4 Sets
8-12 Reps
@8.5
6
Bicep Curl (Barbell)
4 Sets
8-12 Reps
@8.5
7
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
@8.5
8
Hammer Curl (Dumbbell)
4 Sets
8-12 Reps
@8.5
Day 5
1
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@8.5
2
Shoulder Press (Machine)
4 Sets
8-12 Reps
@8.5
3
Upright Row (Barbell)
4 Sets
8-12 Reps
@8.5
4
Rear Delt Fly (Dumbbell)
4 Sets
8-12 Reps
@8.5
5
Bench Press (Close Grip)
4 Sets
8-12 Reps
@8.5
6
Overhead Extension (Dumbbell)
4 Sets
12-15 Reps
@8.5
7
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
@8.5