TCSK 4 day Upper/Lower
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 8–12 reps | @8 |
| 2 | Lat Pulldown | 3 | 8–12 reps | @8 |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 8–12 reps | @8 |
| 4 | Seated Row (Cable) | 3 | 8–12 reps | @8 |
| Superset | ||||
| 5A | Bicep Curl (Cable) | 3 | 12–15 reps | @8 |
| 5B | Tricep Pushdown (Cable) | 3 | 12–15 reps | @8 |
| 6 | Lateral Raise (Dumbbell) | 3 | 8–12 reps | @8 |
| 7 | Chest Fly (Cable) | 3 | 8–12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press | 3 | 8–12 reps | @8 |
| 2 | Leg Extension | 3 | 8–12 reps | @8 |
| 3 | Seated Calf Raise | 3 | 12–15 reps | @8 |
| 4 | Goblet Squat | 3 | 8–12 reps | @8 |
| 5 | Lunge (Dumbbell) | 6 | 6–8 reps | @8 |
| 6 | Reverse Abs Crunch (Bodyweight) | 3 | 8–12 reps | @8 |
| 7 | Plank | 3 | 1–2 min | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 3 | 5–10 reps | @8 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | @8 |
| 3 | One Arm Bent Over Row | 6 | 5–10 reps | @8 |
| 4 | Front Raise | 3 | 8–12 reps | @8 |
| 5 | Preacher Curl (EZ Bar) | 3 | 8–12 reps | @8 |
| 6 | Shrug (Dumbbell) | 3 | 12–15 reps | @8 |
| 7 | Chest Fly (Cable) | 3 | 8–12 reps | @8 |
| 8 | Push Up | 3 | AMRAP | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Trap Bar Deadlift | 3 | 5–10 reps | @8 |
| 2 | Leg Press | 3 | 12–15 reps | @8 |
| 3 | Decline Crunch | 3 | 10–25 reps | @8 |
| 4 | Leg Extension | 3 | 12–15 reps | @8 |
| 5 | Oblique Twist Cable | 6 | 8–12 reps | @8 |
| 6 | Standing Calf Raise | 3 | 12–15 reps | @8 |
| 7 | Walking Lunge (Dumbbell) | 6 | 6–8 reps | @8 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, TCSK 4 day Upper/Lower is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
TCSK 4 day Upper/Lower is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
TCSK 4 day Upper/Lower is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
