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BoostcampPNG

4 Day U/L/P/P Split

by Elijah H.

Program Description

My program for getting jacked this summer.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 25, 2025 05:27
  • Last Edited
    May 27, 2025 12:38
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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
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
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 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
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
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 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 Pull
2 Sets
AMRAP
-
7
Wrist Curls
2 Sets
AMRAP
-
8
Treadmill
1 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 Press
2 Sets
6-8 Reps
-
3B
Leg Curl
2 Sets
6-8 Reps
-
4
Walking Lunge (Dumbbell)
1 Set
AMRAP
-
5A
Leg Raise (Captain's Chair)
2 Sets
AMRAP
-
5B
Sit Up
2 Sets
AMRAP
-
6
Treadmill
1 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 Raise
3 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 Curls
2 Sets
AMRAP
-
8
Treadmill
1 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 Pulldown
2 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
Treadmill
1 Set
20 mins
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