4-days upper-lower and cardio cutting program
Upper-lower body cutting program. First upper is with accent on chest, second upper with accent on back. First lower is legs + arms, second lower is legs + shld
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 10–12 reps | 60% |
| 2 | Incline Bench Press (Barbell) | 4 | 10–12 reps | 60% |
| Superset | ||||
| 3A | Chest Press (Machine) | 3 | 10–12 reps | @7.5 |
| 3B | Lat Pulldown | 3 | 10–12 reps | @7 |
| Superset | ||||
| 4A | Chest Fly (Cable) | 3 | 10–12 reps | @7 |
| 4B | Seated Row (Cable) | 3 | 10–12 reps | @6.5 |
| Superset | ||||
| 5A | Pullover (Dumbbell) | 3 | 12–15 reps | @7 |
| 5B | Back Extension | 3 | 15 reps | @6.5 |
| 6 | Cardio | 1 | 15 min | @6.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 8–10 reps | 70% |
| 2 | Romanian Deadlift (Barbell) | 4 | 8–10 reps | 60% |
| 3 | Leg Press | 4 | 10–12 reps | @7.5 |
| Superset | ||||
| 4A | Walking Lunge | 3 | 15 reps | @7 |
| 4B | Bicep Curl (Barbell) | 3 | 10–12 reps | @7.5 |
| Superset | ||||
| 5A | Leg Curl | 3 | 10–12 reps | @7.5 |
| 5B | Bicep Curl (Cable) | 3 | 10–12 reps | @7 |
| Superset | ||||
| 6A | Leg Extension | 3 | 10–12 reps | @7 |
| 6B | Tricep Rope Push Down (Cable) | 3 | 10–12 reps | @7.5 |
| 7 | Tricep Extension (Cable) | 3 | 10–12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 8–10 reps | 60% |
| 2 | Barbell Row | 4 | 8–10 reps | @8 |
| Superset | ||||
| 3A | T-Bar Row | 3 | 10–12 reps | @7 |
| 3B | Decline Bench Press (Barbell) | 3 | 10–12 reps | @7 |
| Superset | ||||
| 4A | Chest Supported Row (Machine) | 3 | 10–12 reps | @7 |
| 4B | Chest Fly (Dumbbell) | 3 | 10–12 reps | @6.5 |
| Superset | ||||
| 5A | Lat Pulldown (Neutral Grip) | 3 | 10–12 reps | @7 |
| 5B | Chest Fly (Machine) | 3 | 10–12 reps | @6.5 |
| 6 | Cardio | 1 | 15–20 min | @6.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press | 4 | 10–12 reps | @7.5 |
| 2 | Bulgarian Split Squat (Dumbbell) | 4 | 10 reps | @7 |
| Superset | ||||
| 3A | Lunge (Dumbbell) | 3 | 15 reps | @6.5 |
| 3B | Overhead Press (Barbell) | 3 | 10–12 reps | @7 |
| Superset | ||||
| 4A | Hack Squat | 3 | 10–12 reps | @7 |
| 4B | Lateral Raise (Machine) | 3 | 10–12 reps | @7 |
| 5 | Cardio | 1 | 30 min | @7 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 4-days upper-lower and cardio cutting program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
4-days upper-lower and cardio cutting program is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
4-days upper-lower and cardio cutting program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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