Program Description
This 4-day upper/lower split uses science-backed exercises to maximize muscle growth with just bands and bodyweight, focusing on progressive overload, stretch-mediated hypertrophy, and compound movements. Each session includes 4-5 exercises and trains muscles 2x/week for optimal gains. Perfect For: - Travelers / Home lifters with minimal equipment. - Intermediate/advanced trainees wanting an athletic, muscular physique. Progression Plan: - Weeks 1-2: Master form, moderate band tension. - Weeks 3-4: Increase resistance (thicker band) or reps by 10%. - Weeks 5+: - Add drop sets (e.g., heavy band → light band mid-set). - Use isometric pauses (2 sec at peak contraction). Outcome: Expect visible muscle growth, improved strength, and athletic performance in 8-12 weeks.
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics, Bodybuilding
- EquipmentAt Home
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedJul 04, 2025 11:44
- Last EditedJul 15, 2025 05:46
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Band)
4
8-10 reps
RPE 9
2
Overhead Press (Band)
3
8-10 reps
RPE 9
3
Fly (Band)
3
12-15 reps
RPE 9
4
Tricep Extension (Band)
3
10-12 reps
RPE 9
5
Pallof Press
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Band)
4
8-10 reps
RPE 9
2
Overhead Press (Band)
3
8-10 reps
RPE 9
3
Fly (Band)
3
12-15 reps
RPE 9
4
Tricep Extension (Band)
3
10-12 reps
RPE 9
5
Pallof Press
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Band)
4
8-10 reps
RPE 9
2
Overhead Press (Band)
3
8-10 reps
RPE 9
3
Fly (Band)
3
12-15 reps
RPE 9
4
Tricep Extension (Band)
3
10-12 reps
RPE 9
5
Pallof Press
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Band)
4
8-10 reps
RPE 9
2
Overhead Press (Band)
3
8-10 reps
RPE 9
3
Fly (Band)
3
12-15 reps
RPE 9
4
Tricep Extension (Band)
3
10-12 reps
RPE 9
5
Pallof Press
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Band)
4
8-10 reps
RPE 9
2
Overhead Press (Band)
3
8-10 reps
RPE 9
3
Fly (Band)
3
12-15 reps
RPE 9
4
Tricep Extension (Band)
3
10-12 reps
RPE 9
5
Pallof Press
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Band)
4
8-10 reps
RPE 9
2
Overhead Press (Band)
3
8-10 reps
RPE 9
3
Fly (Band)
3
12-15 reps
RPE 9
4
Tricep Extension (Band)
3
10-12 reps
RPE 9
5
Pallof Press
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Band)
4
8-10 reps
RPE 9
2
Overhead Press (Band)
3
8-10 reps
RPE 9
3
Fly (Band)
3
12-15 reps
RPE 9
4
Tricep Extension (Band)
3
10-12 reps
RPE 9
5
Pallof Press
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Band)
4
8-10 reps
RPE 9
2
Overhead Press (Band)
3
8-10 reps
RPE 9
3
Fly (Band)
3
12-15 reps
RPE 9
4
Tricep Extension (Band)
3
10-12 reps
RPE 9
5
Pallof Press
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Band)
4
8-10 reps
RPE 9
2
Overhead Press (Band)
3
8-10 reps
RPE 9
3
Fly (Band)
3
12-15 reps
RPE 9
4
Tricep Extension (Band)
3
10-12 reps
RPE 9
5
Pallof Press
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Band)
4
8-10 reps
RPE 9
2
Overhead Press (Band)
3
8-10 reps
RPE 9
3
Fly (Band)
3
12-15 reps
RPE 9
4
Tricep Extension (Band)
3
10-12 reps
RPE 9
5
Pallof Press
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Band)
4
8-10 reps
RPE 9
2
Overhead Press (Band)
3
8-10 reps
RPE 9
3
Fly (Band)
3
12-15 reps
RPE 9
4
Tricep Extension (Band)
3
10-12 reps
RPE 9
5
Pallof Press
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Band)
4
8-10 reps
RPE 9
2
Overhead Press (Band)
3
8-10 reps
RPE 9
3
Fly (Band)
3
12-15 reps
RPE 9
4
Tricep Extension (Band)
3
10-12 reps
RPE 9
5
Pallof Press
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Band)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Bodyweight)
3
8-10 reps
RPE 9
3
Nordic Curl
3
6-8 reps
RPE 9
4
Calf Raise (Band)
3
15-20 reps
RPE 9
5
Jump Rope
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Band)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Bodyweight)
3
8-10 reps
RPE 9
3
Nordic Curl
3
6-8 reps
RPE 9
4
Calf Raise (Band)
3
15-20 reps
RPE 9
5
Jump Rope
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Band)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Bodyweight)
3
8-10 reps
RPE 9
3
Nordic Curl
3
6-8 reps
RPE 9
4
Calf Raise (Band)
3
15-20 reps
RPE 9
5
Jump Rope
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Band)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Bodyweight)
3
8-10 reps
RPE 9
3
Nordic Curl
3
6-8 reps
RPE 9
4
Calf Raise (Band)
3
15-20 reps
RPE 9
5
Jump Rope
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Band)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Bodyweight)
3
8-10 reps
RPE 9
3
Nordic Curl
3
6-8 reps
RPE 9
4
Calf Raise (Band)
3
15-20 reps
RPE 9
5
Jump Rope
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Band)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Bodyweight)
3
8-10 reps
RPE 9
3
Nordic Curl
3
6-8 reps
RPE 9
4
Calf Raise (Band)
3
15-20 reps
RPE 9
5
Jump Rope
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Band)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Bodyweight)
3
8-10 reps
RPE 9
3
Nordic Curl
3
6-8 reps
RPE 9
4
Calf Raise (Band)
3
15-20 reps
RPE 9
5
Jump Rope
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Band)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Bodyweight)
3
8-10 reps
RPE 9
3
Nordic Curl
3
6-8 reps
RPE 9
4
Calf Raise (Band)
3
15-20 reps
RPE 9
5
Jump Rope
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Band)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Bodyweight)
3
8-10 reps
RPE 9
3
Nordic Curl
3
6-8 reps
RPE 9
4
Calf Raise (Band)
3
15-20 reps
RPE 9
5
Jump Rope
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Band)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Bodyweight)
3
8-10 reps
RPE 9
3
Nordic Curl
3
6-8 reps
RPE 9
4
Calf Raise (Band)
3
15-20 reps
RPE 9
5
Jump Rope
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Band)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Bodyweight)
3
8-10 reps
RPE 9
3
Nordic Curl
3
6-8 reps
RPE 9
4
Calf Raise (Band)
3
15-20 reps
RPE 9
5
Jump Rope
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Band)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Bodyweight)
3
8-10 reps
RPE 9
3
Nordic Curl
3
6-8 reps
RPE 9
4
Calf Raise (Band)
3
15-20 reps
RPE 9
5
Jump Rope
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Band)
4
8-12 reps
RPE 9
2
Lat Pulldown (Band)
3
10-12 reps
RPE 9
3
Band Face Pull
3
12-15 reps
RPE 9
4
Bicep Curl (Band)
3
10-12 reps
RPE 9
5
Woodchopper (Band)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Band)
4
8-12 reps
RPE 9
2
Lat Pulldown (Band)
3
10-12 reps
RPE 9
3
Band Face Pull
3
12-15 reps
RPE 9
4
Bicep Curl (Band)
3
10-12 reps
RPE 9
5
Woodchopper (Band)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Band)
4
8-12 reps
RPE 9
2
Lat Pulldown (Band)
3
10-12 reps
RPE 9
3
Band Face Pull
3
12-15 reps
RPE 9
4
Bicep Curl (Band)
3
10-12 reps
RPE 9
5
Woodchopper (Band)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Band)
4
8-12 reps
RPE 9
2
Lat Pulldown (Band)
3
10-12 reps
RPE 9
3
Band Face Pull
3
12-15 reps
RPE 9
4
Bicep Curl (Band)
3
10-12 reps
RPE 9
5
Woodchopper (Band)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Band)
4
8-12 reps
RPE 9
2
Lat Pulldown (Band)
3
10-12 reps
RPE 9
3
Band Face Pull
3
12-15 reps
RPE 9
4
Bicep Curl (Band)
3
10-12 reps
RPE 9
5
Woodchopper (Band)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Band)
4
8-12 reps
RPE 9
2
Lat Pulldown (Band)
3
10-12 reps
RPE 9
3
Band Face Pull
3
12-15 reps
RPE 9
4
Bicep Curl (Band)
3
10-12 reps
RPE 9
5
Woodchopper (Band)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Band)
4
8-12 reps
RPE 9
2
Lat Pulldown (Band)
3
10-12 reps
RPE 9
3
Band Face Pull
3
12-15 reps
RPE 9
4
Bicep Curl (Band)
3
10-12 reps
RPE 9
5
Woodchopper (Band)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Band)
4
8-12 reps
RPE 9
2
Lat Pulldown (Band)
3
10-12 reps
RPE 9
3
Band Face Pull
3
12-15 reps
RPE 9
4
Bicep Curl (Band)
3
10-12 reps
RPE 9
5
Woodchopper (Band)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Band)
4
8-12 reps
RPE 9
2
Lat Pulldown (Band)
3
10-12 reps
RPE 9
3
Band Face Pull
3
12-15 reps
RPE 9
4
Bicep Curl (Band)
3
10-12 reps
RPE 9
5
Woodchopper (Band)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Band)
4
8-12 reps
RPE 9
2
Lat Pulldown (Band)
3
10-12 reps
RPE 9
3
Band Face Pull
3
12-15 reps
RPE 9
4
Bicep Curl (Band)
3
10-12 reps
RPE 9
5
Woodchopper (Band)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Band)
4
8-12 reps
RPE 9
2
Lat Pulldown (Band)
3
10-12 reps
RPE 9
3
Band Face Pull
3
12-15 reps
RPE 9
4
Bicep Curl (Band)
3
10-12 reps
RPE 9
5
Woodchopper (Band)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Band)
4
8-12 reps
RPE 9
2
Lat Pulldown (Band)
3
10-12 reps
RPE 9
3
Band Face Pull
3
12-15 reps
RPE 9
4
Bicep Curl (Band)
3
10-12 reps
RPE 9
5
Woodchopper (Band)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Band)
4
8-12 reps
RPE 9
2
Hip Thrust (Band)
3
10-12 reps
RPE 9
3
Seated Leg Curl (Band)
3
12-15 reps
RPE 9
4
Pallof Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Band)
4
8-12 reps
RPE 9
2
Hip Thrust (Band)
3
10-12 reps
RPE 9
3
Seated Leg Curl (Band)
3
12-15 reps
RPE 9
4
Pallof Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Band)
4
8-12 reps
RPE 9
2
Hip Thrust (Band)
3
10-12 reps
RPE 9
3
Seated Leg Curl (Band)
3
12-15 reps
RPE 9
4
Pallof Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Band)
4
8-12 reps
RPE 9
2
Hip Thrust (Band)
3
10-12 reps
RPE 9
3
Seated Leg Curl (Band)
3
12-15 reps
RPE 9
4
Pallof Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Band)
4
8-12 reps
RPE 9
2
Hip Thrust (Band)
3
10-12 reps
RPE 9
3
Seated Leg Curl (Band)
3
12-15 reps
RPE 9
4
Pallof Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Band)
4
8-12 reps
RPE 9
2
Hip Thrust (Band)
3
10-12 reps
RPE 9
3
Seated Leg Curl (Band)
3
12-15 reps
RPE 9
4
Pallof Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Band)
4
8-12 reps
RPE 9
2
Hip Thrust (Band)
3
10-12 reps
RPE 9
3
Seated Leg Curl (Band)
3
12-15 reps
RPE 9
4
Pallof Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Band)
4
8-12 reps
RPE 9
2
Hip Thrust (Band)
3
10-12 reps
RPE 9
3
Seated Leg Curl (Band)
3
12-15 reps
RPE 9
4
Pallof Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Band)
4
8-12 reps
RPE 9
2
Hip Thrust (Band)
3
10-12 reps
RPE 9
3
Seated Leg Curl (Band)
3
12-15 reps
RPE 9
4
Pallof Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Band)
4
8-12 reps
RPE 9
2
Hip Thrust (Band)
3
10-12 reps
RPE 9
3
Seated Leg Curl (Band)
3
12-15 reps
RPE 9
4
Pallof Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Band)
4
8-12 reps
RPE 9
2
Hip Thrust (Band)
3
10-12 reps
RPE 9
3
Seated Leg Curl (Band)
3
12-15 reps
RPE 9
4
Pallof Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Band)
4
8-12 reps
RPE 9
2
Hip Thrust (Band)
3
10-12 reps
RPE 9
3
Seated Leg Curl (Band)
3
12-15 reps
RPE 9
4
Pallof Press
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Push Up (Band)4 Sets
8-10 Reps
@9
2
Overhead Press (Band)3 Sets
8-10 Reps
@9
3
Fly (Band)3 Sets
12-15 Reps
@9
4
Tricep Extension (Band)3 Sets
10-12 Reps
@9
5
Pallof Press3 Sets
10 Reps
@9
Day 2
1
Squat (Band)4 Sets
8-12 Reps
@9
2
Bulgarian Split Squat (Bodyweight)3 Sets
8-10 Reps
@9
3
Nordic Curl3 Sets
6-8 Reps
@9
4
Calf Raise (Band)3 Sets
15-20 Reps
@9
5
Jump Rope3 Sets
0.5 mins
-
Day 3
1
Bent Over Row (Band)4 Sets
8-12 Reps
@9
2
Lat Pulldown (Band)3 Sets
10-12 Reps
@9
3
Band Face Pull3 Sets
12-15 Reps
@9
4
Bicep Curl (Band)3 Sets
10-12 Reps
@9
5
Woodchopper (Band)3 Sets
10 Reps
-
Day 4
1
Romanian Deadlift (Band)4 Sets
8-12 Reps
@9
2
Hip Thrust (Band)3 Sets
10-12 Reps
@9
3
Seated Leg Curl (Band)3 Sets
12-15 Reps
@9
4
Pallof Press3 Sets
10 Reps
-