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Upper lower 4x

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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 06, 2025 09:02
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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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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Bicep Curl (Cable)
2
-
6
Hammer Curl (Cable)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Bicep Curl (Cable)
2
-
6
Hammer Curl (Cable)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Bicep Curl (Cable)
2
-
6
Hammer Curl (Cable)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Bicep Curl (Cable)
2
-
6
Hammer Curl (Cable)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Bicep Curl (Cable)
2
-
6
Hammer Curl (Cable)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Leg Extension
2
-
3
Laying Hamstring Curl
2
-
4
Calf Raise (Machine)
2
-
5
Reverse Pec Deck
2
-
6
Lateral Raise (Cable)
2
-
7
Seated Shoulder Press (Dumbbell)
2
-
8
Cable Crunch
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Leg Extension
2
-
3
Laying Hamstring Curl
2
-
4
Calf Raise (Machine)
2
-
5
Reverse Pec Deck
2
-
6
Lateral Raise (Cable)
2
-
7
Seated Shoulder Press (Dumbbell)
2
-
8
Cable Crunch
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Leg Extension
2
-
3
Laying Hamstring Curl
2
-
4
Calf Raise (Machine)
2
-
5
Reverse Pec Deck
2
-
6
Lateral Raise (Cable)
2
-
7
Seated Shoulder Press (Dumbbell)
2
-
8
Cable Crunch
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Leg Extension
2
-
3
Laying Hamstring Curl
2
-
4
Calf Raise (Machine)
2
-
5
Reverse Pec Deck
2
-
6
Lateral Raise (Cable)
2
-
7
Seated Shoulder Press (Dumbbell)
2
-
8
Cable Crunch
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Leg Extension
2
-
3
Laying Hamstring Curl
2
-
4
Calf Raise (Machine)
2
-
5
Reverse Pec Deck
2
-
6
Lateral Raise (Cable)
2
-
7
Seated Shoulder Press (Dumbbell)
2
-
8
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Bicep Curl (Cable)
2
-
6
Hammer Curl (Cable)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Bicep Curl (Cable)
2
-
6
Hammer Curl (Cable)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Bicep Curl (Cable)
2
-
6
Hammer Curl (Cable)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Bicep Curl (Cable)
2
-
6
Hammer Curl (Cable)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Bicep Curl (Cable)
2
-
6
Hammer Curl (Cable)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Leg Extension
2
-
3
Laying Hamstring Curl
2
-
4
Calf Raise (Machine)
2
-
5
Reverse Pec Deck
2
-
6
Lateral Raise (Cable)
2
-
7
Seated Shoulder Press (Dumbbell)
2
-
8
Cable Crunch
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Leg Extension
2
-
3
Laying Hamstring Curl
2
-
4
Calf Raise (Machine)
2
-
5
Reverse Pec Deck
2
-
6
Lateral Raise (Cable)
2
-
7
Seated Shoulder Press (Dumbbell)
2
-
8
Cable Crunch
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Leg Extension
2
-
3
Laying Hamstring Curl
2
-
4
Calf Raise (Machine)
2
-
5
Reverse Pec Deck
2
-
6
Lateral Raise (Cable)
2
-
7
Seated Shoulder Press (Dumbbell)
2
-
8
Cable Crunch
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Leg Extension
2
-
3
Laying Hamstring Curl
2
-
4
Calf Raise (Machine)
2
-
5
Reverse Pec Deck
2
-
6
Lateral Raise (Cable)
2
-
7
Seated Shoulder Press (Dumbbell)
2
-
8
Cable Crunch
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Leg Extension
2
-
3
Laying Hamstring Curl
2
-
4
Calf Raise (Machine)
2
-
5
Reverse Pec Deck
2
-
6
Lateral Raise (Cable)
2
-
7
Seated Shoulder Press (Dumbbell)
2
-
8
Cable Crunch
2
-
Week 1
1 / 5 Weeks
Day 1
1
Chest Fly (Machine)
2 Sets
-
2
Incline Bench Press (Dumbbell)
2 Sets
-
3
Lat Pulldown
2 Sets
-
4
Chest Supported Row (Machine)
2 Sets
-
5
Bicep Curl (Cable)
2 Sets
-
6
Hammer Curl (Cable)
2 Sets
-
7
Tricep Rope Push Down (Cable)
2 Sets
-
8
Overhead Tricep Extension (Cable)
2 Sets
-
Day 2
1
Hack Squat
2 Sets
-
2
Leg Extension
2 Sets
-
3
Laying Hamstring Curl
2 Sets
-
4
Calf Raise (Machine)
2 Sets
-
5
Reverse Pec Deck
2 Sets
-
6
Lateral Raise (Cable)
2 Sets
-
7
Seated Shoulder Press (Dumbbell)
2 Sets
-
8
Cable Crunch
2 Sets
-
Day 3
1
Chest Fly (Machine)
2 Sets
-
2
Incline Bench Press (Dumbbell)
2 Sets
-
3
Lat Pulldown
2 Sets
-
4
Chest Supported Row (Machine)
2 Sets
-
5
Bicep Curl (Cable)
2 Sets
-
6
Hammer Curl (Cable)
2 Sets
-
7
Tricep Rope Push Down (Cable)
2 Sets
-
8
Overhead Tricep Extension (Cable)
2 Sets
-
Day 4
1
Hack Squat
2 Sets
-
2
Leg Extension
2 Sets
-
3
Laying Hamstring Curl
2 Sets
-
4
Calf Raise (Machine)
2 Sets
-
5
Reverse Pec Deck
2 Sets
-
6
Lateral Raise (Cable)
2 Sets
-
7
Seated Shoulder Press (Dumbbell)
2 Sets
-
8
Cable Crunch
2 Sets
-