logo
BoostcampPNG

4 day full body split

by Jack S.

Program Description

A 4 day split with an emphasis on progressive overload and the use of compound, accessory, and body weight movements.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 13, 2025 12:26
  • Last Edited
    Sep 13, 2025 04:11
Muscle Engagement
Front
Back
MuscleSet
Triceps
11%
Biceps
10.5%
Hamstrings
10.1%
Abs
9.2%
Glutes
8.6%
Quadriceps
8.4%
Upper Back
6.7%
Front Delts
6.5%
Lats
6%
Chest
5.8%
Middle Delts
5.6%
Rear Delts
3.4%
Calves
2.8%
Adductors
2.2%
Forearms
1.7%
Lower Back
1.5%
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
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
Hamstring Curl
1
10-12 reps
RPE 10
2
High Bar Squat (Barbell)
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
3
Stiff Leg Deficit Deadlift
1
1
10-12 reps
8-10 reps
RPE 10
RPE 10
4
Walking Lunge
1
16 reps
RPE 10
5
Standing Calf Raise
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
10-12 reps
RPE 10
2
High Bar Squat (Barbell)
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
3
Stiff Leg Deficit Deadlift
1
1
10-12 reps
8-10 reps
RPE 10
RPE 10
4
Walking Lunge
1
16 reps
RPE 10
5
Standing Calf Raise
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
10-12 reps
RPE 10
2
High Bar Squat (Barbell)
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
3
Stiff Leg Deficit Deadlift
1
1
10-12 reps
8-10 reps
RPE 10
RPE 10
4
Walking Lunge
1
16 reps
RPE 10
5
Standing Calf Raise
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
10-12 reps
RPE 10
2
High Bar Squat (Barbell)
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
3
Stiff Leg Deficit Deadlift
1
1
10-12 reps
8-10 reps
RPE 10
RPE 10
4
Walking Lunge
1
16 reps
RPE 10
5
Standing Calf Raise
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
10-12 reps
RPE 10
2
High Bar Squat (Barbell)
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
3
Stiff Leg Deficit Deadlift
1
1
10-12 reps
8-10 reps
RPE 10
RPE 10
4
Walking Lunge
1
16 reps
RPE 10
5
Standing Calf Raise
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
10-12 reps
RPE 10
2
High Bar Squat (Barbell)
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
3
Stiff Leg Deficit Deadlift
1
1
10-12 reps
8-10 reps
RPE 10
RPE 10
4
Walking Lunge
1
16 reps
RPE 10
5
Standing Calf Raise
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
10-12 reps
RPE 10
2
High Bar Squat (Barbell)
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
3
Stiff Leg Deficit Deadlift
1
1
10-12 reps
8-10 reps
RPE 10
RPE 10
4
Walking Lunge
1
16 reps
RPE 10
5
Standing Calf Raise
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
10-12 reps
RPE 10
2
High Bar Squat (Barbell)
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
3
Stiff Leg Deficit Deadlift
1
1
10-12 reps
8-10 reps
RPE 10
RPE 10
4
Walking Lunge
1
16 reps
RPE 10
5
Standing Calf Raise
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Lat Pulldown (Close Grip)
1
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
1
10-12 reps
RPE 10
4
Chest Supported Row (Machine)
1
8-10 reps
RPE 10
5
Lateral Raise (Cable)
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Lat Pulldown (Close Grip)
1
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
1
10-12 reps
RPE 10
4
Chest Supported Row (Machine)
1
8-10 reps
RPE 10
5
Lateral Raise (Cable)
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Lat Pulldown (Close Grip)
1
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
1
10-12 reps
RPE 10
4
Chest Supported Row (Machine)
1
8-10 reps
RPE 10
5
Lateral Raise (Cable)
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Lat Pulldown (Close Grip)
1
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
1
10-12 reps
RPE 10
4
Chest Supported Row (Machine)
1
8-10 reps
RPE 10
5
Lateral Raise (Cable)
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Lat Pulldown (Close Grip)
1
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
1
10-12 reps
RPE 10
4
Chest Supported Row (Machine)
1
8-10 reps
RPE 10
5
Lateral Raise (Cable)
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Lat Pulldown (Close Grip)
1
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
1
10-12 reps
RPE 10
4
Chest Supported Row (Machine)
1
8-10 reps
RPE 10
5
Lateral Raise (Cable)
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Lat Pulldown (Close Grip)
1
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
1
10-12 reps
RPE 10
4
Chest Supported Row (Machine)
1
8-10 reps
RPE 10
5
Lateral Raise (Cable)
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Lat Pulldown (Close Grip)
1
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
1
10-12 reps
RPE 10
4
Chest Supported Row (Machine)
1
8-10 reps
RPE 10
5
Lateral Raise (Cable)
1
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
10-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
3
Seated Hamstring Curl
1
10-12 reps
RPE 10
4A
Overhead Extension (EZ Bar)
1
10-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
1
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
10-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
3
Seated Hamstring Curl
1
10-12 reps
RPE 10
4A
Overhead Extension (EZ Bar)
1
10-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
1
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
10-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
3
Seated Hamstring Curl
1
10-12 reps
RPE 10
4A
Overhead Extension (EZ Bar)
1
10-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
1
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
10-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
3
Seated Hamstring Curl
1
10-12 reps
RPE 10
4A
Overhead Extension (EZ Bar)
1
10-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
1
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
10-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
3
Seated Hamstring Curl
1
10-12 reps
RPE 10
4A
Overhead Extension (EZ Bar)
1
10-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
1
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
10-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
3
Seated Hamstring Curl
1
10-12 reps
RPE 10
4A
Overhead Extension (EZ Bar)
1
10-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
1
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
10-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
3
Seated Hamstring Curl
1
10-12 reps
RPE 10
4A
Overhead Extension (EZ Bar)
1
10-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
1
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
10-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
3
Seated Hamstring Curl
1
10-12 reps
RPE 10
4A
Overhead Extension (EZ Bar)
1
10-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
1
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Hammer Curl (Dumbbell)
1
10-12 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
1
10-12 reps
RPE 10
5
Hanging Leg Raise
1
8-10 reps
RPE 10
6
Decline Crunch
1
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Hammer Curl (Dumbbell)
1
10-12 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
1
10-12 reps
RPE 10
5
Hanging Leg Raise
1
8-10 reps
RPE 10
6
Decline Crunch
1
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Hammer Curl (Dumbbell)
1
10-12 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
1
10-12 reps
RPE 10
5
Hanging Leg Raise
1
8-10 reps
RPE 10
6
Decline Crunch
1
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Hammer Curl (Dumbbell)
1
10-12 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
1
10-12 reps
RPE 10
5
Hanging Leg Raise
1
8-10 reps
RPE 10
6
Decline Crunch
1
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Hammer Curl (Dumbbell)
1
10-12 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
1
10-12 reps
RPE 10
5
Hanging Leg Raise
1
8-10 reps
RPE 10
6
Decline Crunch
1
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Hammer Curl (Dumbbell)
1
10-12 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
1
10-12 reps
RPE 10
5
Hanging Leg Raise
1
8-10 reps
RPE 10
6
Decline Crunch
1
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Hammer Curl (Dumbbell)
1
10-12 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
1
10-12 reps
RPE 10
5
Hanging Leg Raise
1
8-10 reps
RPE 10
6
Decline Crunch
1
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Hammer Curl (Dumbbell)
1
10-12 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
1
10-12 reps
RPE 10
5
Hanging Leg Raise
1
8-10 reps
RPE 10
6
Decline Crunch
1
10-12 reps
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
5-8 Reps
@10
2
Lat Pulldown (Close Grip)
2 Sets
2 Sets
10-12 Reps
8-10 Reps
@10
@10
3
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
@10
4
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@10
5
Lateral Raise (Cable)
3 Sets
10-12 Reps
@10
Day 4
1
Dip (Weighted)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@10
2
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
@10
3
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
4
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
@10
5
Hanging Leg Raise
3 Sets
8-10 Reps
@10
6
Decline Crunch
3 Sets
10-12 Reps
@10
Day 1
1
Hamstring Curl
2 Sets
10-12 Reps
@10
2
High Bar Squat (Barbell)
2 Sets
1 Set
8-10 Reps
6-8 Reps
@10
@10
3
Stiff Leg Deficit Deadlift
1 Set
1 Set
10-12 Reps
8-10 Reps
@10
@10
4
Walking Lunge
3 Sets
16 Reps
@10
5
Standing Calf Raise
3 Sets
12-15 Reps
@10
Day 3
1
High Bar Squat (Barbell)
3 Sets
10-12 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
6-8 Reps
@10
@10
3
Seated Hamstring Curl
2 Sets
10-12 Reps
@10
4A
Overhead Extension (EZ Bar)
3 Sets
10-12 Reps
@10
4B
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@10
5
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
@10