4.0
(1 rating)
Program Description
My program for getting jacked this summer.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout80 minutes
- CreatedApr 25, 2025 05:27
- Last EditedJul 18, 2025 12:47
Summary
Unleash your strength with the 4 Day U/L/P/P Split, an 8-week program designed for serious lifters looking to maximize muscle growth and enhance overall fitness. This structured routine focuses on upper/lower body splits, allowing you to hit each muscle group with precision and intensity four times a week. Expect a blend of compound lifts and targeted accessory work, ensuring balanced development and explosive gains. Equip yourself with a full gym and get ready to transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.2%
Chest
11.7%
Biceps
9.6%
Abs
9.2%
Upper Back
8.7%
Front Delts
8.3%
Lats
6.7%
Quadriceps
6.3%
Hamstrings
5.7%
Cardio
4.2%
Glutes
4.2%
Forearms
3.9%
Middle Delts
3.8%
Rear Delts
2.4%
Adductors
1.7%
Abductors
0.4%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
One Arm Lateral Raise (Cable)
2
8-12 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Bicep Curl (Cable)
2
8-12 reps
-
5
Chest Fly (Cable)
2
8-12 reps
-
6
Face Pull
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
8
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
One Arm Lateral Raise (Cable)
2
8-12 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Bicep Curl (Cable)
2
8-12 reps
-
5
Chest Fly (Cable)
2
8-12 reps
-
6
Face Pull
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
8
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
One Arm Lateral Raise (Cable)
2
8-12 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Bicep Curl (Cable)
2
8-12 reps
-
5
Chest Fly (Cable)
2
8-12 reps
-
6
Face Pull
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
8
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
One Arm Lateral Raise (Cable)
2
8-12 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Bicep Curl (Cable)
2
8-12 reps
-
5
Chest Fly (Cable)
2
8-12 reps
-
6
Face Pull
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
8
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
One Arm Lateral Raise (Cable)
2
8-12 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Bicep Curl (Cable)
2
8-12 reps
-
5
Chest Fly (Cable)
2
8-12 reps
-
6
Face Pull
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
8
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
One Arm Lateral Raise (Cable)
2
8-12 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Bicep Curl (Cable)
2
8-12 reps
-
5
Chest Fly (Cable)
2
8-12 reps
-
6
Face Pull
2
AMRAP
-
7
Wrist Curls (Cable)
2
AMRAP
-
8
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
One Arm Lateral Raise (Cable)
2
8-12 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Bicep Curl (Cable)
2
8-12 reps
-
5
Chest Fly (Cable)
2
8-12 reps
-
6
Face Pull
2
AMRAP
-
7
Wrist Curls (Cable)
2
AMRAP
-
8
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
One Arm Lateral Raise (Cable)
2
8-12 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Bicep Curl (Cable)
2
8-12 reps
-
5
Chest Fly (Cable)
2
8-12 reps
-
6
Face Pull
2
AMRAP
-
7
Wrist Curls (Cable)
2
AMRAP
-
8
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Smith Machine)
2
8-12 reps
-
3A
Leg Press
2
6-8 reps
-
3B
Leg Curl
2
6-8 reps
-
4
Walking Lunge (Dumbbell)
1
AMRAP
-
5A
Leg Raise (Captain's Chair)
2
AMRAP
-
5B
Sit Up
2
AMRAP
-
6
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Smith Machine)
2
8-12 reps
-
3A
Leg Press
2
6-8 reps
-
3B
Leg Curl
2
6-8 reps
-
4
Walking Lunge (Dumbbell)
1
AMRAP
-
5A
Leg Raise (Captain's Chair)
2
AMRAP
-
5B
Sit Up
2
AMRAP
-
6
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Smith Machine)
2
8-12 reps
-
3A
Leg Press
2
6-8 reps
-
3B
Leg Curl
2
6-8 reps
-
4
Walking Lunge (Dumbbell)
1
AMRAP
-
5A
Leg Raise (Captain's Chair)
2
AMRAP
-
5B
Sit Up
2
AMRAP
-
6
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Smith Machine)
2
8-12 reps
-
3A
Leg Press
2
6-8 reps
-
3B
Leg Curl
2
6-8 reps
-
4
Walking Lunge (Dumbbell)
1
AMRAP
-
5A
Leg Raise (Captain's Chair)
2
AMRAP
-
5B
Sit Up
2
AMRAP
-
6
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Smith Machine)
2
8-12 reps
-
3A
Leg Press
2
6-8 reps
-
3B
Leg Curl
2
6-8 reps
-
4
Walking Lunge (Dumbbell)
1
AMRAP
-
5A
Leg Raise (Captain's Chair)
2
AMRAP
-
5B
Sit Up
2
AMRAP
-
6
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Smith Machine)
2
8-12 reps
-
3A
Leg Press
2
6-8 reps
-
3B
Leg Curl
2
6-8 reps
-
4
Walking Lunge (Dumbbell)
1
AMRAP
-
5A
Leg Raise (Captain's Chair)
2
AMRAP
-
5B
Sit Up
2
AMRAP
-
6
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Smith Machine)
2
8-12 reps
-
3A
Leg Press
2
6-8 reps
-
3B
Leg Curl
2
6-8 reps
-
4
Walking Lunge (Dumbbell)
1
AMRAP
-
5A
Leg Raise (Captain's Chair)
2
AMRAP
-
5B
Sit Up
2
AMRAP
-
6
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Smith Machine)
2
8-12 reps
-
3A
Leg Press
2
6-8 reps
-
3B
Leg Curl
2
6-8 reps
-
4
Walking Lunge (Dumbbell)
1
AMRAP
-
5A
Leg Raise (Captain's Chair)
2
AMRAP
-
5B
Sit Up
2
AMRAP
-
6
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Tricep Rope Push Down (Cable)
3
8-12 reps
-
3
Seated Dip (Machine)
2
6-8 reps
-
4
Chest Supported Dumbbell Lateral Raise
3
8-12 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Wrist Curls
2
AMRAP
-
8
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Tricep Rope Push Down (Cable)
3
8-12 reps
-
3
Seated Dip (Machine)
2
6-8 reps
-
4
Chest Supported Dumbbell Lateral Raise
3
8-12 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Wrist Curls
2
AMRAP
-
8
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Tricep Rope Push Down (Cable)
3
8-12 reps
-
3
Seated Dip (Machine)
2
6-8 reps
-
4
Chest Supported Dumbbell Lateral Raise
3
8-12 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Wrist Curls
2
AMRAP
-
8
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Tricep Rope Push Down (Cable)
3
8-12 reps
-
3
Seated Dip (Machine)
2
6-8 reps
-
4
Chest Supported Dumbbell Lateral Raise
3
8-12 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Wrist Curls (Cable)
2
AMRAP
-
8
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Tricep Rope Push Down (Cable)
3
8-12 reps
-
3
Seated Dip (Machine)
2
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Wrist Curls (Cable)
2
AMRAP
-
8
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Tricep Rope Push Down (Cable)
3
8-12 reps
-
3
Seated Dip (Machine)
2
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Wrist Curls (Cable)
2
AMRAP
-
8
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Tricep Rope Push Down (Cable)
3
8-12 reps
-
3
Seated Dip (Machine)
2
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Wrist Curls (Cable)
2
AMRAP
-
8
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Tricep Rope Push Down (Cable)
3
8-12 reps
-
3
Seated Dip (Machine)
2
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Wrist Curls (Cable)
2
AMRAP
-
8
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
5-8 reps
-
2
Bicep Curl (Machine)
3
8-12 reps
-
3
Chin-Up (Bodyweight)
2
AMRAP
-
4
Chest Supported Reverse Fly (Dumbbell)
3
8-12 reps
-
5
MTS Front Pulldown
2
8-12 reps
-
6
Hammer Curl (Cable)
2
12-15 reps
-
7
Abs Crunch (Machine)
2
AMRAP
-
8
Leg Raise (Captain's Chair)
2
AMRAP
-
9
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
2
Chest Supported Row (Machine)
3
5-8 reps
-
3
Bicep Curl (Machine)
3
8-12 reps
-
4
Chest Supported Reverse Fly (Dumbbell)
3
8-12 reps
-
5
MTS Front Pulldown
2
8-12 reps
-
6
Hammer Curl (Cable)
2
12-15 reps
-
7A
Leg Raise (Captain's Chair)
2
AMRAP
-
7B
Sit Up
2
AMRAP
-
8
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
2
Chest Supported Row (Machine)
3
5-8 reps
-
3
Bicep Curl (Machine)
3
8-12 reps
-
4
Chest Supported Reverse Fly (Dumbbell)
3
8-12 reps
-
5
MTS Front Pulldown
2
8-12 reps
-
6
Hammer Curl (Cable)
2
12-15 reps
-
7A
Leg Raise (Captain's Chair)
2
AMRAP
-
7B
Sit Up
2
AMRAP
-
8
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
2
Chest Supported Row (Machine)
3
5-8 reps
-
3
Bicep Curl (Machine)
3
8-12 reps
-
4
Chest Supported Reverse Fly (Dumbbell)
3
8-12 reps
-
5
MTS Front Pulldown
2
8-12 reps
-
6
Hammer Curl (Cable)
2
12-15 reps
-
7A
Leg Raise (Captain's Chair)
2
AMRAP
-
7B
Sit Up
2
AMRAP
-
8
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
2
Chest Supported Row (Machine)
3
5-8 reps
-
3
Bicep Curl (Machine)
3
8-12 reps
-
4
Chest Supported Reverse Fly (Dumbbell)
3
8-12 reps
-
5
MTS Front Pulldown
2
8-12 reps
-
6
Hammer Curl (Cable)
2
12-15 reps
-
7A
Leg Raise (Captain's Chair)
2
AMRAP
-
7B
Sit Up
2
AMRAP
-
8
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
2
Chest Supported Row (Machine)
3
5-8 reps
-
3
Bicep Curl (Machine)
3
8-12 reps
-
4
Chest Supported Reverse Fly (Dumbbell)
3
8-12 reps
-
5
MTS Front Pulldown
2
8-12 reps
-
6
Hammer Curl (Cable)
2
12-15 reps
-
7A
Leg Raise (Captain's Chair)
2
AMRAP
-
7B
Sit Up
2
AMRAP
-
8
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
2
Chest Supported Row (Machine)
3
5-8 reps
-
3
Bicep Curl (Machine)
3
8-12 reps
-
4
Chest Supported Reverse Fly (Dumbbell)
3
8-12 reps
-
5
MTS Front Pulldown
2
8-12 reps
-
6
Hammer Curl (Cable)
2
12-15 reps
-
7A
Leg Raise (Captain's Chair)
2
AMRAP
-
7B
Sit Up
2
AMRAP
-
8
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
2
Chest Supported Row (Machine)
3
5-8 reps
-
3
Bicep Curl (Machine)
3
8-12 reps
-
4
Chest Supported Reverse Fly (Dumbbell)
3
8-12 reps
-
5
MTS Front Pulldown
2
8-12 reps
-
6
Hammer Curl (Cable)
2
12-15 reps
-
7A
Leg Raise (Captain's Chair)
2
AMRAP
-
7B
Sit Up
2
AMRAP
-
8
Treadmill
1
20 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Chest Press (Machine)3 Sets
5-8 Reps
-
2
Pull-Up (Bodyweight)2 Sets
AMRAP
-
3
One Arm Lateral Raise (Cable)2 Sets
8-12 Reps
-
4A
Tricep Pushdown (Cable)2 Sets
8-12 Reps
-
4B
Bicep Curl (Cable)2 Sets
8-12 Reps
-
5
Chest Fly (Cable)2 Sets
8-12 Reps
-
6
Face Pull2 Sets
AMRAP
-
7
Wrist Curls2 Sets
AMRAP
-
8
Treadmill1 Set
20 mins
-
Day 2
1
Squat (Smith Machine)3 Sets
5-8 Reps
-
2
Romanian Deadlift (Smith Machine)2 Sets
8-12 Reps
-
3A
Leg Press2 Sets
6-8 Reps
-
3B
Leg Curl2 Sets
6-8 Reps
-
4
Walking Lunge (Dumbbell)1 Set
AMRAP
-
5A
Leg Raise (Captain's Chair)2 Sets
AMRAP
-
5B
Sit Up2 Sets
AMRAP
-
6
Treadmill1 Set
20 mins
-
Day 3
1
Incline Chest Press (Machine)3 Sets
5-8 Reps
-
2
Tricep Rope Push Down (Cable)3 Sets
8-12 Reps
-
3
Seated Dip (Machine)2 Sets
6-8 Reps
-
4
Chest Supported Dumbbell Lateral Raise3 Sets
8-12 Reps
-
5
Pec Deck (Machine)2 Sets
8-12 Reps
-
6
Overhead Tricep Extension (Cable)2 Sets
8-12 Reps
-
7
Wrist Curls2 Sets
AMRAP
-
8
Treadmill1 Set
20 mins
-
Day 4
1
Chest Supported Row (Machine)3 Sets
5-8 Reps
-
2
Bicep Curl (Machine)3 Sets
8-12 Reps
-
3
Chin-Up (Bodyweight)2 Sets
AMRAP
-
4
Chest Supported Reverse Fly (Dumbbell)3 Sets
8-12 Reps
-
5
MTS Front Pulldown2 Sets
8-12 Reps
-
6
Hammer Curl (Cable)2 Sets
12-15 Reps
-
7
Abs Crunch (Machine)2 Sets
AMRAP
-
8
Leg Raise (Captain's Chair)2 Sets
AMRAP
-
9
Treadmill1 Set
20 mins
-