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4 Day Upper/Lower

by Hajnal L.
1 athletes joined
3.0
(1 rating)

Program Description

Building muscle, skills and strenght, both for women and men.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 10, 2024 08:41
  • Last Edited
    Jun 18, 2025 11:58

Summary

Transform your strength with the 4 Day Upper/Lower workout program! Over the course of 8 weeks, you'll engage in a balanced mix of upper and lower body workouts designed to build muscle and enhance overall fitness. Each week features four targeted sessions, incorporating essential exercises like the Bench Press, Pull-Ups, and Clean Deadlifts, all tailored to maximize your results. With a full gym setup, you'll have the tools you need to push your limits and achieve your fitness goals. Get ready to elevate your training!
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.3%
Quadriceps
14.4%
Abs
11.9%
Upper Back
8.6%
Hamstrings
8.2%
Triceps
8.1%
Lats
7.6%
Chest
7%
Front Delts
5.4%
Lower Back
5.4%
Biceps
3.2%
Middle Delts
2.7%
Adductors
2.2%
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4.8 Stars with 10, 000+ Ratings
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
Bench Press (Barbell)
3
-
2
Dumbbell Row
3
-
3
Push Up
3
-
4
Dip (Bodyweight)
3
-
5
Hanging Knee Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dumbbell Row
3
-
3
Push Up
3
-
4
Dip (Bodyweight)
3
-
5
Hanging Knee Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dumbbell Row
3
-
3
Push Up
3
-
4
Dip (Bodyweight)
3
-
5
Hanging Knee Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dumbbell Row
3
-
3
Push Up
3
-
4
Dip (Bodyweight)
3
-
5
Hanging Knee Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dumbbell Row
3
-
3
Push Up
3
-
4
Dip (Bodyweight)
3
-
5
Hanging Knee Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dumbbell Row
3
-
3
Push Up
3
-
4
Dip (Bodyweight)
3
-
5
Hanging Knee Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dumbbell Row
3
-
3
Push Up
3
-
4
Dip (Bodyweight)
3
-
5
Hanging Knee Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dumbbell Row
3
-
3
Push Up
3
-
4
Dip (Bodyweight)
3
-
5
Hanging Knee Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Single Leg Press
3
-
3
Walking Lunge (Dumbbell)
3
-
4
Romanian Deadlift (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Single Leg Press
3
-
3
Walking Lunge (Dumbbell)
3
-
4
Romanian Deadlift (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Single Leg Press
3
-
3
Walking Lunge (Dumbbell)
3
-
4
Romanian Deadlift (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Single Leg Press
3
-
3
Walking Lunge (Dumbbell)
3
-
4
Romanian Deadlift (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Single Leg Press
3
-
3
Walking Lunge (Dumbbell)
3
-
4
Romanian Deadlift (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Single Leg Press
3
-
3
Walking Lunge (Dumbbell)
3
-
4
Romanian Deadlift (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Single Leg Press
3
-
3
Walking Lunge (Dumbbell)
3
-
4
Romanian Deadlift (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Single Leg Press
3
-
3
Walking Lunge (Dumbbell)
3
-
4
Romanian Deadlift (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lat Pulldown
3
-
4
Hanging Leg Raise
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lat Pulldown
3
-
4
Hanging Leg Raise
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lat Pulldown
3
-
4
Hanging Leg Raise
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lat Pulldown
3
-
4
Hanging Leg Raise
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lat Pulldown
3
-
4
Hanging Leg Raise
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lat Pulldown
3
-
4
Hanging Leg Raise
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lat Pulldown
3
-
4
Hanging Leg Raise
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lat Pulldown
3
-
4
Hanging Leg Raise
3
-
5
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
-
2
Squat (Barbell)
3
-
3
Hip Thrust (Barbell)
3
-
4
Back Extension
3
-
5
Leg Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
3
-
3
Back Extension
3
-
4
Leg Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
3
-
3
Back Extension
3
-
4
Leg Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
3
-
3
Back Extension
3
-
4
Leg Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
3
-
3
Back Extension
3
-
4
Leg Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
3
-
3
Back Extension
3
-
4
Leg Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
3
-
3
Back Extension
3
-
4
Leg Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
3
-
3
Back Extension
3
-
4
Leg Extension
3
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Dumbbell Row
3 Sets
-
3
Push Up
3 Sets
-
4
Dip (Bodyweight)
3 Sets
-
5
Hanging Knee Raise
3 Sets
-
Day 3
1
Pull-Up (Bodyweight)
3 Sets
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
-
3
Lat Pulldown
3 Sets
-
4
Hanging Leg Raise
3 Sets
-
5
Plank
3 Sets
-
Day 2
1
Clean Deadlift
3 Sets
-
2
Single Leg Press
3 Sets
-
3
Walking Lunge (Dumbbell)
3 Sets
-
4
Romanian Deadlift (Dumbbell)
3 Sets
-
Day 4
1
Pistol Squat
3 Sets
-
2
Squat (Barbell)
3 Sets
-
3
Hip Thrust (Barbell)
3 Sets
-
4
Back Extension
3 Sets
-
5
Leg Extension
3 Sets
-