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Upper/Lower Hypertrophy 4 Days

by Cameron H.
3 athletes joined

Program Description

The purpose of this program is to gain muscle with a 2x a week frequency and only be in the gym for 4 days a week.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 09, 2024 05:59
  • Last Edited
    Jun 18, 2025 09:35

Summary

Transform your physique with the Upper/Lower Hypertrophy 4 Days program! Over the next 10 weeks, you'll engage in a balanced split that targets both upper and lower body muscle groups, maximizing growth and strength. With four dedicated training days per week, you'll utilize compound and isolation exercises like the barbell squat and incline bench press to build muscle effectively. This program is designed for those ready to push their limits and achieve serious results in the gym. Get ready to elevate your training and see the gains you've been working for!
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Barbell Row
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
8
Hammer Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Barbell Row
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
8
Hammer Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Barbell Row
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
8
Hammer Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Barbell Row
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
8
Hammer Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Barbell Row
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
8
Hammer Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Barbell Row
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
8
Hammer Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Barbell Row
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
8
Hammer Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Barbell Row
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
8
Hammer Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Barbell Row
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
8
Hammer Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Barbell Row
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
8
Hammer Curl
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Press
3
8 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Press
3
8 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Press
3
8 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Press
3
8 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Press
3
8 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Press
3
8 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Press
3
8 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Press
3
8 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Press
3
8 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Press
3
8 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Chest Fly (Cable)
2
10 reps
-
4
Wide Grip Pull-Up
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Preacher Curl (EZ Bar)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Chest Fly (Cable)
2
10 reps
-
4
Wide Grip Pull-Up
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Preacher Curl (EZ Bar)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Chest Fly (Cable)
2
10 reps
-
4
Wide Grip Pull-Up
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Preacher Curl (EZ Bar)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Chest Fly (Cable)
2
10 reps
-
4
Wide Grip Pull-Up
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Preacher Curl (EZ Bar)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Chest Fly (Cable)
2
10 reps
-
4
Wide Grip Pull-Up
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Preacher Curl (EZ Bar)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Chest Fly (Cable)
2
10 reps
-
4
Wide Grip Pull-Up
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Preacher Curl (EZ Bar)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Chest Fly (Cable)
2
10 reps
-
4
Wide Grip Pull-Up
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Preacher Curl (EZ Bar)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Chest Fly (Cable)
2
10 reps
-
4
Wide Grip Pull-Up
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Preacher Curl (EZ Bar)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Chest Fly (Cable)
2
10 reps
-
4
Wide Grip Pull-Up
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Preacher Curl (EZ Bar)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Chest Fly (Cable)
2
10 reps
-
4
Wide Grip Pull-Up
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Preacher Curl (EZ Bar)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Lateral Raise (Cable)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Lateral Raise (Cable)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Lateral Raise (Cable)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Lateral Raise (Cable)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Lateral Raise (Cable)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Lateral Raise (Cable)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Lateral Raise (Cable)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Lateral Raise (Cable)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Lateral Raise (Cable)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Lateral Raise (Cable)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
2
8 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
8 Reps
-
2
Barbell Row
3 Sets
10 Reps
-
3
Bench Press (Barbell)
3 Sets
8 Reps
-
4
Lat Pulldown
3 Sets
10 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
10 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
15 Reps
-
8
Hammer Curl
2 Sets
8 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Seated Hamstring Curl
3 Sets
10 Reps
-
3
Leg Press
3 Sets
8 Reps
-
4
Seated Calf Raise
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
6
Shrug (Dumbbell)
2 Sets
10 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
2
Seated Row (Cable)
3 Sets
8 Reps
-
3
Chest Fly (Cable)
2 Sets
10 Reps
-
4
Wide Grip Pull-Up
3 Sets
10 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
8 Reps
-
7
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
-
8
Preacher Curl (EZ Bar)
2 Sets
10 Reps
-
Day 4
1
Single Leg Press
3 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Standing Calf Raise
3 Sets
10 Reps
-
4
Lateral Raise (Cable)
2 Sets
10 Reps
-
5
Rear Delt Fly (Dumbbell)
2 Sets
8 Reps
-