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BoostcampPNG

4 days Upper Lower Split

by Ander G.

Program Description

.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 16, 2025 10:32
  • Last Edited
    Apr 04, 2025 02:06
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
-
2
Hamstring Curl
2
10-20 reps
-
3
Lengthen Smith Machine Squats
2
10-15 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
5
Sissy Squat
2
AMRAP
-
6
Leg Extension
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
-
2
Hamstring Curl
2
10-20 reps
-
3
Lengthen Smith Machine Squats
2
10-15 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
5
Sissy Squat
2
AMRAP
-
6
Leg Extension
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
-
2
Hamstring Curl
2
10-20 reps
-
3
Lengthen Smith Machine Squats
2
10-15 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
5
Sissy Squat
2
AMRAP
-
6
Leg Extension
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
-
2
Hamstring Curl
2
10-20 reps
-
3
Lengthen Smith Machine Squats
2
10-15 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
5
Sissy Squat
2
AMRAP
-
6
Leg Extension
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
-
2
Hamstring Curl
2
10-20 reps
-
3
Lengthen Smith Machine Squats
2
10-15 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
5
Sissy Squat
2
AMRAP
-
6
Leg Extension
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
-
2
Hamstring Curl
2
10-20 reps
-
3
Lengthen Smith Machine Squats
2
10-15 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
5
Sissy Squat
2
AMRAP
-
6
Leg Extension
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
-
2
Hamstring Curl
2
10-20 reps
-
3
Lengthen Smith Machine Squats
2
10-15 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
5
Sissy Squat
2
AMRAP
-
6
Leg Extension
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
-
2
Hamstring Curl
2
10-20 reps
-
3
Lengthen Smith Machine Squats
2
10-15 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
5
Sissy Squat
2
AMRAP
-
6
Leg Extension
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
10-15 reps
-
2
Barbell Row
2
10-15 reps
-
3
Lateral Raise (Cable)
2
10-15 reps
-
4
Rear Delt Fly (Cable)
2
10-15 reps
-
5
Dip (Weighted)
2
AMRAP
-
6
Pull-Up (Neutral Grip, Weighted)
2
AMRAP
-
7
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
10-15 reps
-
2
Barbell Row
2
10-15 reps
-
3
Lateral Raise (Cable)
2
10-15 reps
-
4
Rear Delt Fly (Cable)
2
10-15 reps
-
5
Dip (Weighted)
2
AMRAP
-
6
Pull-Up (Neutral Grip, Weighted)
2
AMRAP
-
7
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
10-15 reps
-
2
Barbell Row
2
10-15 reps
-
3
Lateral Raise (Cable)
2
10-15 reps
-
4
Rear Delt Fly (Cable)
2
10-15 reps
-
5
Dip (Weighted)
2
AMRAP
-
6
Pull-Up (Neutral Grip, Weighted)
2
AMRAP
-
7
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
10-15 reps
-
2
Barbell Row
2
10-15 reps
-
3
Lateral Raise (Cable)
2
10-15 reps
-
4
Rear Delt Fly (Cable)
2
10-15 reps
-
5
Dip (Weighted)
2
AMRAP
-
6
Pull-Up (Neutral Grip, Weighted)
2
AMRAP
-
7
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
10-15 reps
-
2
Barbell Row
2
10-15 reps
-
3
Lateral Raise (Cable)
2
10-15 reps
-
4
Rear Delt Fly (Cable)
2
10-15 reps
-
5
Dip (Weighted)
2
AMRAP
-
6
Pull-Up (Neutral Grip, Weighted)
2
AMRAP
-
7
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
10-15 reps
-
2
Barbell Row
2
10-15 reps
-
3
Lateral Raise (Cable)
2
10-15 reps
-
4
Rear Delt Fly (Cable)
2
10-15 reps
-
5
Dip (Weighted)
2
AMRAP
-
6
Pull-Up (Neutral Grip, Weighted)
2
AMRAP
-
7
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
10-15 reps
-
2
Barbell Row
2
10-15 reps
-
3
Lateral Raise (Cable)
2
10-15 reps
-
4
Rear Delt Fly (Cable)
2
10-15 reps
-
5
Dip (Weighted)
2
AMRAP
-
6
Pull-Up (Neutral Grip, Weighted)
2
AMRAP
-
7
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
10-15 reps
-
2
Barbell Row
2
10-15 reps
-
3
Lateral Raise (Cable)
2
10-15 reps
-
4
Rear Delt Fly (Cable)
2
10-15 reps
-
5
Dip (Weighted)
2
AMRAP
-
6
Pull-Up (Neutral Grip, Weighted)
2
AMRAP
-
7
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
-
2
Hamstring Curl
2
10-20 reps
-
3
Lengthen Smith Machine Squats
2
10-15 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
5
Sissy Squat
2
AMRAP
-
6
Leg Extension
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
-
2
Hamstring Curl
2
10-20 reps
-
3
Lengthen Smith Machine Squats
2
10-15 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
5
Sissy Squat
2
AMRAP
-
6
Leg Extension
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
-
2
Hamstring Curl
2
10-20 reps
-
3
Lengthen Smith Machine Squats
2
10-15 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
5
Sissy Squat
2
AMRAP
-
6
Leg Extension
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
-
2
Hamstring Curl
2
10-20 reps
-
3
Lengthen Smith Machine Squats
2
10-15 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
5
Sissy Squat
2
AMRAP
-
6
Leg Extension
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
-
2
Hamstring Curl
2
10-20 reps
-
3
Lengthen Smith Machine Squats
2
10-15 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
5
Sissy Squat
2
AMRAP
-
6
Leg Extension
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
-
2
Hamstring Curl
2
10-20 reps
-
3
Lengthen Smith Machine Squats
2
10-15 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
5
Sissy Squat
2
AMRAP
-
6
Leg Extension
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
-
2
Hamstring Curl
2
10-20 reps
-
3
Lengthen Smith Machine Squats
2
10-15 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
5
Sissy Squat
2
AMRAP
-
6
Leg Extension
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
-
2
Hamstring Curl
2
10-20 reps
-
3
Lengthen Smith Machine Squats
2
10-15 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
5
Sissy Squat
2
AMRAP
-
6
Leg Extension
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Super ROM Lateral Side Raise
2
10-15 reps
-
3
Flexion Row
2
10-15 reps
-
4
Lat Pulldown (Close Grip)
2
10-15 reps
-
5
Bench Press (Dumbbell)
2
10-15 reps
-
6
Pec Fly (Dumbbell)
2
10-15 reps
-
7
JM Press
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Super ROM Lateral Side Raise
2
10-15 reps
-
3
Flexion Row
2
10-15 reps
-
4
Lat Pulldown (Close Grip)
2
10-15 reps
-
5
Bench Press (Dumbbell)
2
10-15 reps
-
6
Pec Fly (Dumbbell)
2
10-15 reps
-
7
JM Press
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Super ROM Lateral Side Raise
2
10-15 reps
-
3
Flexion Row
2
10-15 reps
-
4
Lat Pulldown (Close Grip)
2
10-15 reps
-
5
Bench Press (Dumbbell)
2
10-15 reps
-
6
Pec Fly (Dumbbell)
2
10-15 reps
-
7
JM Press
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Super ROM Lateral Side Raise
2
10-15 reps
-
3
Flexion Row
2
10-15 reps
-
4
Lat Pulldown (Close Grip)
2
10-15 reps
-
5
Bench Press (Dumbbell)
2
10-15 reps
-
6
Pec Fly (Dumbbell)
2
10-15 reps
-
7
JM Press
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Super ROM Lateral Side Raise
2
10-15 reps
-
3
Flexion Row
2
10-15 reps
-
4
Lat Pulldown (Close Grip)
2
10-15 reps
-
5
Bench Press (Dumbbell)
2
10-15 reps
-
6
Pec Fly (Dumbbell)
2
10-15 reps
-
7
JM Press
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Super ROM Lateral Side Raise
2
10-15 reps
-
3
Flexion Row
2
10-15 reps
-
4
Lat Pulldown (Close Grip)
2
10-15 reps
-
5
Bench Press (Dumbbell)
2
10-15 reps
-
6
Pec Fly (Dumbbell)
2
10-15 reps
-
7
JM Press
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Super ROM Lateral Side Raise
2
10-15 reps
-
3
Flexion Row
2
10-15 reps
-
4
Lat Pulldown (Close Grip)
2
10-15 reps
-
5
Bench Press (Dumbbell)
2
10-15 reps
-
6
Pec Fly (Dumbbell)
2
10-15 reps
-
7
JM Press
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Super ROM Lateral Side Raise
2
10-15 reps
-
3
Flexion Row
2
10-15 reps
-
4
Lat Pulldown (Close Grip)
2
10-15 reps
-
5
Bench Press (Dumbbell)
2
10-15 reps
-
6
Pec Fly (Dumbbell)
2
10-15 reps
-
7
JM Press
2
10-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Stiff Leg Deadlift
1 Set
5-10 Reps
-
2
Hamstring Curl
2 Sets
10-20 Reps
-
3
Lengthen Smith Machine Squats
2 Sets
10-15 Reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2 Sets
10-15 Reps
-
5
Sissy Squat
2 Sets
AMRAP
-
6
Leg Extension
2 Sets
10-20 Reps
-
Day 2
1
Military Press (Barbell)
2 Sets
10-15 Reps
-
2
Barbell Row
2 Sets
10-15 Reps
-
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
-
4
Rear Delt Fly (Cable)
2 Sets
10-15 Reps
-
5
Dip (Weighted)
2 Sets
AMRAP
-
6
Pull-Up (Neutral Grip, Weighted)
2 Sets
AMRAP
-
7
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
-
Day 3
1
Stiff Leg Deadlift
1 Set
5-10 Reps
-
2
Hamstring Curl
2 Sets
10-20 Reps
-
3
Lengthen Smith Machine Squats
2 Sets
10-15 Reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2 Sets
10-15 Reps
-
5
Sissy Squat
2 Sets
AMRAP
-
6
Leg Extension
2 Sets
10-20 Reps
-
Day 4
1
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
2
Super ROM Lateral Side Raise
2 Sets
10-15 Reps
-
3
Flexion Row
2 Sets
10-15 Reps
-
4
Lat Pulldown (Close Grip)
2 Sets
10-15 Reps
-
5
Bench Press (Dumbbell)
2 Sets
10-15 Reps
-
6
Pec Fly (Dumbbell)
2 Sets
10-15 Reps
-
7
JM Press
2 Sets
10-15 Reps
-