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4 Day Split

by Ben Huse

Program Description

Bring up chest & biceps

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 28, 2025 04:54
  • Last Edited
    Sep 28, 2025 04:56
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.1%
Chest
15%
Front Delts
12.2%
Biceps
8.3%
Middle Delts
7.9%
Lats
7.7%
Upper Back
7.5%
Quadriceps
5.9%
Hamstrings
4.7%
Abs
4.5%
Adductors
3.1%
Glutes
2.4%
Forearms
2%
Calves
2%
Rear Delts
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-12 reps
-
2
Bench Press (Barbell)
2
8-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Chest Press (Machine)
2
8-12 reps
-
6
Incline Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-12 reps
-
2
Bench Press (Barbell)
2
8-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Chest Press (Machine)
2
8-12 reps
-
6
Incline Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-12 reps
-
2
Bench Press (Barbell)
2
8-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Chest Press (Machine)
2
8-12 reps
-
6
Incline Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-12 reps
-
2
Bench Press (Barbell)
2
8-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Chest Press (Machine)
2
8-12 reps
-
6
Incline Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-12 reps
-
2
Bench Press (Barbell)
2
8-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Chest Press (Machine)
2
8-12 reps
-
6
Incline Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-12 reps
-
2
Bench Press (Barbell)
2
8-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Chest Press (Machine)
2
8-12 reps
-
6
Incline Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-12 reps
-
2
Bench Press (Barbell)
2
8-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Chest Press (Machine)
2
8-12 reps
-
6
Incline Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-12 reps
-
2
Bench Press (Barbell)
2
8-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Chest Press (Machine)
2
8-12 reps
-
6
Incline Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10-15 reps
-
2
Hip Adductor (Machine)
2
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Leg Curl
3
8-12 reps
-
6
Squat (Barbell)
3
8-12 reps
-
7
Leg Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10-15 reps
-
2
Hip Adductor (Machine)
2
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Leg Curl
3
8-12 reps
-
6
Squat (Barbell)
3
8-12 reps
-
7
Leg Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10-15 reps
-
2
Hip Adductor (Machine)
2
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Leg Curl
3
8-12 reps
-
6
Squat (Barbell)
3
8-12 reps
-
7
Leg Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10-15 reps
-
2
Hip Adductor (Machine)
2
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Leg Curl
3
8-12 reps
-
6
Squat (Barbell)
3
8-12 reps
-
7
Leg Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10-15 reps
-
2
Hip Adductor (Machine)
2
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Leg Curl
3
8-12 reps
-
6
Squat (Barbell)
3
8-12 reps
-
7
Leg Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10-15 reps
-
2
Hip Adductor (Machine)
2
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Leg Curl
3
8-12 reps
-
6
Squat (Barbell)
3
8-12 reps
-
7
Leg Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10-15 reps
-
2
Hip Adductor (Machine)
2
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Leg Curl
3
8-12 reps
-
6
Squat (Barbell)
3
8-12 reps
-
7
Leg Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10-15 reps
-
2
Hip Adductor (Machine)
2
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Leg Curl
3
8-12 reps
-
6
Squat (Barbell)
3
8-12 reps
-
7
Leg Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
2
6-10 reps
-
3
Bench Press (Barbell)
2
6-10 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Bent Over Row (Barbell)
2
10-15 reps
-
6
Lat Prayer
2
8-12 reps
-
7
Pec Deck (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
2
6-10 reps
-
3
Bench Press (Barbell)
2
6-10 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Bent Over Row (Barbell)
2
10-15 reps
-
6
Lat Prayer
2
8-12 reps
-
7
Pec Deck (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
2
6-10 reps
-
3
Bench Press (Barbell)
2
6-10 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Bent Over Row (Barbell)
2
10-15 reps
-
6
Lat Prayer
2
8-12 reps
-
7
Pec Deck (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
2
6-10 reps
-
3
Bench Press (Barbell)
2
6-10 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Bent Over Row (Barbell)
2
10-15 reps
-
6
Lat Prayer
2
8-12 reps
-
7
Pec Deck (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
2
6-10 reps
-
3
Bench Press (Barbell)
2
6-10 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Bent Over Row (Barbell)
2
10-15 reps
-
6
Lat Prayer
2
8-12 reps
-
7
Pec Deck (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
2
6-10 reps
-
3
Bench Press (Barbell)
2
6-10 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Bent Over Row (Barbell)
2
10-15 reps
-
6
Lat Prayer
2
8-12 reps
-
7
Pec Deck (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
2
6-10 reps
-
3
Bench Press (Barbell)
2
6-10 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Bent Over Row (Barbell)
2
10-15 reps
-
6
Lat Prayer
2
8-12 reps
-
7
Pec Deck (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
2
6-10 reps
-
3
Bench Press (Barbell)
2
6-10 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Bent Over Row (Barbell)
2
10-15 reps
-
6
Lat Prayer
2
8-12 reps
-
7
Pec Deck (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2
Lateral Raise (Machine)
2
10-15 reps
-
3
Single Arm Overhead Tricep Extension
2
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
5
Tricep Extension (Machine)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
9
Hanging Leg Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2
Lateral Raise (Machine)
2
10-15 reps
-
3
Single Arm Overhead Tricep Extension
2
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
5
Tricep Extension (Machine)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
9
Hanging Leg Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2
Lateral Raise (Machine)
2
10-15 reps
-
3
Single Arm Overhead Tricep Extension
2
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
5
Tricep Extension (Machine)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
9
Hanging Leg Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2
Lateral Raise (Machine)
2
10-15 reps
-
3
Single Arm Overhead Tricep Extension
2
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
5
Tricep Extension (Machine)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
9
Hanging Leg Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2
Lateral Raise (Machine)
2
10-15 reps
-
3
Single Arm Overhead Tricep Extension
2
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
5
Tricep Extension (Machine)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
9
Hanging Leg Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2
Lateral Raise (Machine)
2
10-15 reps
-
3
Single Arm Overhead Tricep Extension
2
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
5
Tricep Extension (Machine)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
9
Hanging Leg Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2
Lateral Raise (Machine)
2
10-15 reps
-
3
Single Arm Overhead Tricep Extension
2
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
5
Tricep Extension (Machine)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
9
Hanging Leg Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2
Lateral Raise (Machine)
2
10-15 reps
-
3
Single Arm Overhead Tricep Extension
2
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
5
Tricep Extension (Machine)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
9
Hanging Leg Raise
2
AMRAP
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
2
Bench Press (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
3
Dip (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
-
-
4
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
Chest Press (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
Incline Hammer Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
7
Preacher Curl (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 2
1
Standing Calf Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
2
Hip Adductor (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4
Lateral Raise (Machine)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
5
Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Squat (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7
Leg Extension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
Day 3
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Incline Bench Press (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
3
Bench Press (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
4
Chest Supported Row (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
Bent Over Row (Barbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
6
Lat Prayer
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
7
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
2
Lateral Raise (Machine)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
3
Single Arm Overhead Tricep Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
Tricep Extension (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
Preacher Curl (EZ Bar)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
7
Hammer Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
8
Abs Crunch (Machine)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
9
Hanging Leg Raise
1 Set
1 Set
AMRAP
AMRAP
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