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!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Day 1

Bench Press (Barbell)

Dumbbell Row

Push Up

Dip (Bodyweight)

Hanging Knee Raise

Day 1

Bench Press (Barbell)

Dumbbell Row

Push Up

Dip (Bodyweight)

Hanging Knee Raise

Day 1

Bench Press (Barbell)

Dumbbell Row

Push Up

Dip (Bodyweight)

Hanging Knee Raise

Day 1

Bench Press (Barbell)

Dumbbell Row

Push Up

Dip (Bodyweight)

Hanging Knee Raise

Day 1

Bench Press (Barbell)

Dumbbell Row

Push Up

Dip (Bodyweight)

Hanging Knee Raise

Day 1

Bench Press (Barbell)

Dumbbell Row

Push Up

Dip (Bodyweight)

Hanging Knee Raise

Day 1

Bench Press (Barbell)

Dumbbell Row

Push Up

Dip (Bodyweight)

Hanging Knee Raise

Day 1

Bench Press (Barbell)

Dumbbell Row

Push Up

Dip (Bodyweight)

Hanging Knee Raise

Day 2

Clean Deadlift

Single Leg Press

Walking Lunge (Dumbbell)

Romanian Deadlift (Dumbbell)

Day 2

Clean Deadlift

Single Leg Press

Walking Lunge (Dumbbell)

Romanian Deadlift (Dumbbell)

Day 2

Clean Deadlift

Single Leg Press

Walking Lunge (Dumbbell)

Romanian Deadlift (Dumbbell)

Day 2

Clean Deadlift

Single Leg Press

Walking Lunge (Dumbbell)

Romanian Deadlift (Dumbbell)

Day 2

Clean Deadlift

Single Leg Press

Walking Lunge (Dumbbell)

Romanian Deadlift (Dumbbell)

Day 2

Clean Deadlift

Single Leg Press

Walking Lunge (Dumbbell)

Romanian Deadlift (Dumbbell)

Day 2

Clean Deadlift

Single Leg Press

Walking Lunge (Dumbbell)

Romanian Deadlift (Dumbbell)

Day 2

Clean Deadlift

Single Leg Press

Walking Lunge (Dumbbell)

Romanian Deadlift (Dumbbell)

Day 3

Pull-Up (Bodyweight)

Seated Shoulder Press (Dumbbell)

Lat Pulldown

Hanging Leg Raise

Plank

Day 3

Pull-Up (Bodyweight)

Seated Shoulder Press (Dumbbell)

Lat Pulldown

Hanging Leg Raise

Plank

Day 3

Pull-Up (Bodyweight)

Seated Shoulder Press (Dumbbell)

Lat Pulldown

Hanging Leg Raise

Plank

Day 3

Pull-Up (Bodyweight)

Seated Shoulder Press (Dumbbell)

Lat Pulldown

Hanging Leg Raise

Plank

Day 3

Pull-Up (Bodyweight)

Seated Shoulder Press (Dumbbell)

Lat Pulldown

Hanging Leg Raise

Plank

Day 3

Pull-Up (Bodyweight)

Seated Shoulder Press (Dumbbell)

Lat Pulldown

Hanging Leg Raise

Plank

Day 3

Pull-Up (Bodyweight)

Seated Shoulder Press (Dumbbell)

Lat Pulldown

Hanging Leg Raise

Plank

Day 3

Pull-Up (Bodyweight)

Seated Shoulder Press (Dumbbell)

Lat Pulldown

Hanging Leg Raise

Plank

Day 4

Pistol Squat

Squat (Barbell)

Hip Thrust (Barbell)

Back Extension

Leg Extension

Day 4

Squat (Barbell)

Hip Thrust (Barbell)

Back Extension

Leg Extension

Day 4

Squat (Barbell)

Hip Thrust (Barbell)

Back Extension

Leg Extension

Day 4

Squat (Barbell)

Hip Thrust (Barbell)

Back Extension

Leg Extension

Day 4

Squat (Barbell)

Hip Thrust (Barbell)

Back Extension

Leg Extension

Day 4

Squat (Barbell)

Hip Thrust (Barbell)

Back Extension

Leg Extension

Day 4

Squat (Barbell)

Hip Thrust (Barbell)

Back Extension

Leg Extension

Day 4

Squat (Barbell)

Hip Thrust (Barbell)

Back Extension

Leg Extension

Day 1

Bench Press (Barbell)

3 Sets

Dumbbell Row

3 Sets

Push Up

3 Sets

Dip (Bodyweight)

3 Sets

Hanging Knee Raise

3 Sets

Day 3

Pull-Up (Bodyweight)

3 Sets

Seated Shoulder Press (Dumbbell)

3 Sets

Lat Pulldown

3 Sets

Hanging Leg Raise

3 Sets

Plank

3 Sets

Day 2

Clean Deadlift

3 Sets

Single Leg Press

3 Sets

Walking Lunge (Dumbbell)

3 Sets

Romanian Deadlift (Dumbbell)

3 Sets

Day 4

Pistol Squat

3 Sets

Squat (Barbell)

3 Sets

Hip Thrust (Barbell)

3 Sets

Back Extension

3 Sets

Leg Extension

3 Sets