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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
    Oct 04, 2025 01:05

Summary

Unlock your strength potential with this comprehensive 4 Day Split program, designed to sculpt your upper and lower body over 8 weeks. Each week, you'll hit major muscle groups, focusing on compound and isolation exercises to maximize gains in size and strength. With four dedicated training days, you'll alternate between targeted sessions for chest, biceps, legs, shoulders, and back, ensuring balanced development and recovery. Get ready to elevate your fitness game and achieve the results you've been striving for!
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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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
-
-