Upper lower 4x

1 athletes joined

Program Description

**Upper Lower 4x** is a dynamic 5-week program designed to enhance your strength and muscle definition through a balanced upper and lower body split. With 20 training sessions spread across the weeks, you'll engage in targeted exercises like the Chest Fly, Hack Squat, and Lat Pulldown, utilizing both machines and free weights to maximize your gains. Each workout is structured to challenge your muscles with varying intensities, ensuring consistent progress and adaptation. Get ready to build a stronger, more sculpted physique!

Program Overview

Level
Intermediate, Novice
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
60 minutes
Created
Oct 05, 2025 06:07
Last Edited
Oct 12, 2025 12:08

Summary

Unlock your strength with the Upper Lower 4x program, designed for those ready to elevate their training over 5 weeks. This 4-day split focuses on maximizing muscle growth and strength by alternating between upper and lower body workouts, ensuring balanced development. Each session incorporates a variety of effective exercises, from chest flies to hack squats, utilizing a full gym setup to target all major muscle groups. Get ready to push your limits and transform your physique with structured intensity and progressive overload!

Muscle Engagement

Front

Back

MuscleSet

Triceps

12.6%

Biceps

10.2%

Front Delts

9.4%

Upper Back

9.4%

Middle Delts

9.4%

Chest

7.9%

Quadriceps

7.9%

Lats

7.1%

Hamstrings

6.3%

Abs

4.7%

Rear Delts

4.7%

Calves

3.9%

Glutes

3.1%

Forearms

1.6%

Lower Back

1.6%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

Day 1

Chest Fly (Machine)

Incline Bench Press (Dumbbell)

Lat Pulldown

Chest Supported Row (Machine)

Bicep Curl (Cable)

Hammer Curl (Cable)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Day 1

Chest Fly (Machine)

Incline Bench Press (Dumbbell)

Lat Pulldown

Chest Supported Row (Machine)

Bicep Curl (Cable)

Hammer Curl (Cable)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Day 1

Chest Fly (Machine)

Incline Bench Press (Dumbbell)

Lat Pulldown

Chest Supported Row (Machine)

Bicep Curl (Cable)

Hammer Curl (Cable)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Day 1

Chest Fly (Machine)

Incline Bench Press (Dumbbell)

Lat Pulldown

Chest Supported Row (Machine)

Bicep Curl (Cable)

Hammer Curl (Cable)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Day 1

Chest Fly (Machine)

Incline Bench Press (Dumbbell)

Lat Pulldown

Chest Supported Row (Machine)

Bicep Curl (Cable)

Hammer Curl (Cable)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Day 2

Hack Squat

Leg Extension

Laying Hamstring Curl

Calf Raise (Machine)

Reverse Pec Deck

Lateral Raise (Cable)

Seated Shoulder Press (Dumbbell)

Cable Crunch

Day 2

Hack Squat

Leg Extension

Laying Hamstring Curl

Calf Raise (Machine)

Reverse Pec Deck

Lateral Raise (Cable)

Seated Shoulder Press (Dumbbell)

Cable Crunch

Day 2

Hack Squat

Leg Extension

Laying Hamstring Curl

Calf Raise (Machine)

Reverse Pec Deck

Lateral Raise (Cable)

Seated Shoulder Press (Dumbbell)

Cable Crunch

Day 2

Hack Squat

Leg Extension

Laying Hamstring Curl

Calf Raise (Machine)

Reverse Pec Deck

Lateral Raise (Cable)

Seated Shoulder Press (Dumbbell)

Cable Crunch

Day 2

Hack Squat

Leg Extension

Laying Hamstring Curl

Calf Raise (Machine)

Reverse Pec Deck

Lateral Raise (Cable)

Seated Shoulder Press (Dumbbell)

Cable Crunch

Day 3

Chest Fly (Machine)

Incline Bench Press (Dumbbell)

Lat Pulldown

Chest Supported Row (Machine)

Bicep Curl (Cable)

Hammer Curl (Cable)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Day 3

Chest Fly (Machine)

Incline Bench Press (Dumbbell)

Lat Pulldown

Chest Supported Row (Machine)

Bicep Curl (Cable)

Hammer Curl (Cable)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Day 3

Chest Fly (Machine)

Incline Bench Press (Dumbbell)

Lat Pulldown

Chest Supported Row (Machine)

Bicep Curl (Cable)

Hammer Curl (Cable)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Day 3

Chest Fly (Machine)

Incline Bench Press (Dumbbell)

Lat Pulldown

Chest Supported Row (Machine)

Bicep Curl (Cable)

Hammer Curl (Cable)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Day 3

Chest Fly (Machine)

Incline Bench Press (Dumbbell)

Lat Pulldown

Chest Supported Row (Machine)

Bicep Curl (Cable)

Hammer Curl (Cable)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Day 4

Hack Squat

Leg Extension

Laying Hamstring Curl

Calf Raise (Machine)

Reverse Pec Deck

Lateral Raise (Cable)

Seated Shoulder Press (Dumbbell)

Cable Crunch

Day 4

Hack Squat

Leg Extension

Laying Hamstring Curl

Calf Raise (Machine)

Reverse Pec Deck

Lateral Raise (Cable)

Seated Shoulder Press (Dumbbell)

Cable Crunch

Day 4

Hack Squat

Leg Extension

Laying Hamstring Curl

Calf Raise (Machine)

Reverse Pec Deck

Lateral Raise (Cable)

Seated Shoulder Press (Dumbbell)

Cable Crunch

Day 4

Hack Squat

Leg Extension

Laying Hamstring Curl

Calf Raise (Machine)

Reverse Pec Deck

Lateral Raise (Cable)

Seated Shoulder Press (Dumbbell)

Cable Crunch

Day 4

Hack Squat

Leg Extension

Laying Hamstring Curl

Calf Raise (Machine)

Reverse Pec Deck

Lateral Raise (Cable)

Seated Shoulder Press (Dumbbell)

Cable Crunch

Day 1

Chest Fly (Machine)

2 Sets

Incline Bench Press (Dumbbell)

2 Sets

Lat Pulldown

2 Sets

Chest Supported Row (Machine)

2 Sets

Bicep Curl (Cable)

2 Sets

Hammer Curl (Cable)

2 Sets

Tricep Rope Push Down (Cable)

2 Sets

Overhead Tricep Extension (Cable)

2 Sets

Day 2

Hack Squat

2 Sets

Leg Extension

2 Sets

Laying Hamstring Curl

2 Sets

Calf Raise (Machine)

2 Sets

Reverse Pec Deck

2 Sets

Lateral Raise (Cable)

2 Sets

Seated Shoulder Press (Dumbbell)

2 Sets

Cable Crunch

2 Sets

Day 3

Chest Fly (Machine)

2 Sets

Incline Bench Press (Dumbbell)

2 Sets

Lat Pulldown

2 Sets

Chest Supported Row (Machine)

2 Sets

Bicep Curl (Cable)

2 Sets

Hammer Curl (Cable)

2 Sets

Tricep Rope Push Down (Cable)

2 Sets

Overhead Tricep Extension (Cable)

2 Sets

Day 4

Hack Squat

2 Sets

Leg Extension

2 Sets

Laying Hamstring Curl

2 Sets

Calf Raise (Machine)

2 Sets

Reverse Pec Deck

2 Sets

Lateral Raise (Cable)

2 Sets

Seated Shoulder Press (Dumbbell)

2 Sets

Cable Crunch

2 Sets