logo
BoostcampPNG

Javi's 4 Day Split Program

by Javiera I.
5.0
(1 rating)

Program Description

Building muscle with progressive overload, making sure to hit the same muscles twice per week. It is split into two lower body sessions and two upper body. Ideally you can add a rest day in between (for example day 1, day 2, rest, day 4, day 5, rest, rest).

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 07, 2025 10:53
  • Last Edited
    Jun 18, 2025 07:48

Summary

Unleash your potential with Javi's 4 Day Split Program, a comprehensive 4-week training plan designed to sculpt and strengthen your entire body. Each week features targeted sessions focusing on lower body glute emphasis and upper body strength, utilizing a mix of barbell, machine, and bodyweight exercises. With a commitment of just four days a week, you’ll build muscle, enhance endurance, and achieve your fitness goals with confidence. Get ready to push your limits and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Glutes
16.2%
Hamstrings
11%
Quadriceps
10.2%
Upper Back
10.1%
Lats
7.6%
Triceps
7.6%
Biceps
6.1%
Middle Delts
5%
Front Delts
4.8%
Adductors
4.4%
Chest
4.2%
Abs
3.2%
Lower Back
2.5%
Abductors
2.4%
Other
2.1%
Rear Delts
1.9%
Forearms
0.6%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
RPE 6.5
2
Hip Thrust (Barbell)
4
8 reps
RPE 10
3
Squat (Barbell)
4
10 reps
RPE 9
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
5
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
6
Glute Kickback (Cable)
3
10 reps
RPE 10
7
Leg Press
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
RPE 10
2
Squat (Barbell)
4
10 reps
RPE 9
3
Walking Lunge
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Glute Kickback (Cable)
3
10 reps
RPE 10
6
Leg Press
3
10 reps
RPE 10
7
Walk
1
10 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
RPE 10
2
Squat (Barbell)
4
10 reps
RPE 9
3
Walking Lunge
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Glute Kickback (Cable)
3
10 reps
RPE 10
6
Leg Press
3
10 reps
RPE 10
7
Walk
1
10 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
RPE 10
2
Squat (Barbell)
4
10 reps
RPE 9
3
Walking Lunge
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Glute Kickback (Cable)
3
10 reps
RPE 10
6
Leg Press
3
10 reps
RPE 10
7
Walk
1
10 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
RPE 6.5
2
Wide Grip Lat Pulldown
4
8 reps
RPE 9.5
3
Seated Row (Cable)
4
10 reps
RPE 9.5
4
Chest Press (Machine)
4
10 reps
RPE 10
5
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 9.5
7
Bicep Curl (Cable)
3
10 reps
RPE 9.5
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 9.5
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9.5
4
Seated Row (Cable)
4
10 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 9.5
6
Bicep Curl (Cable)
3
10 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9.5
8
Walk
1
10 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 9.5
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9.5
4
Seated Row (Cable)
4
10 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 9.5
6
Bicep Curl (Cable)
3
10 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9.5
8
Walk
1
10 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 9.5
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9.5
4
Seated Row (Cable)
4
10 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 9.5
6
Bicep Curl (Cable)
3
10 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9.5
8
Walk
1
10 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
RPE 6.5
2
Hip Thrust (Barbell)
4
10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
4
Step-Up (Weighted)
3
10 reps
RPE 9.5
5
Sumo Deadlift (Barbell)
4
8 reps
RPE 9.5
6
Leg Curl
3
10 reps
RPE 9.5
7
Hip Abductor (Machine)
4
10 reps
RPE 10
8
Hip Adductor (Machine)
4
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Sumo Deadlift (Barbell)
4
8 reps
RPE 9.5
4
Step-Up (Weighted)
3
10 reps
RPE 9.5
5
Leg Curl
3
10 reps
RPE 9.5
6
Hip Abductor (Machine)
4
10 reps
RPE 10
7
Hip Adductor (Machine)
4
10 reps
RPE 9.5
8
Walk
1
10 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Sumo Deadlift (Barbell)
4
8 reps
RPE 9.5
4
Step-Up (Weighted)
3
10 reps
RPE 9.5
5
Leg Curl
3
10 reps
RPE 9.5
6
Hip Abductor (Machine)
4
10 reps
RPE 10
7
Hip Adductor (Machine)
4
10 reps
RPE 9.5
8
Walk
1
10 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Sumo Deadlift (Barbell)
4
8 reps
RPE 9.5
4
Step-Up (Weighted)
3
10 reps
RPE 9.5
5
Leg Curl
3
10 reps
RPE 9.5
6
Hip Abductor (Machine)
4
10 reps
RPE 10
7
Hip Adductor (Machine)
4
10 reps
RPE 9.5
8
Walk
1
10 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
RPE 6.5
2
Wide Grip Lat Pulldown
4
8 reps
RPE 9.5
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
4
Chest Press (Machine)
4
10 reps
RPE 10
5
Chest Supported Row (Machine)
4
10 reps
RPE 9.5
6
Arnold Press
3
8 reps
RPE 9.5
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
8
Hammer Curl
3
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
RPE 6.5
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Arnold Press
3
8 reps
RPE 9.5
4
Chest Supported Row (Machine)
4
10 reps
RPE 9.5
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
6
Hammer Curl
3
10 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
8
Wide Grip Lat Pulldown
4
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
RPE 6.5
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Arnold Press
3
8 reps
RPE 9.5
4
Chest Supported Row (Machine)
4
10 reps
RPE 9.5
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
6
Hammer Curl
3
10 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
8
Wide Grip Lat Pulldown
4
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
RPE 6.5
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Arnold Press
3
8 reps
RPE 9.5
4
Chest Supported Row (Machine)
4
10 reps
RPE 9.5
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
6
Hammer Curl
3
10 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
8
Wide Grip Lat Pulldown
4
8 reps
RPE 9.5
Week 1
1 / 4 Weeks
Day 3
1
Walk
1 Set
10 mins
@6.5
2
Hip Thrust (Barbell)
4 Sets
10 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@9.5
4
Step-Up (Weighted)
3 Sets
10 Reps
@9.5
5
Sumo Deadlift (Barbell)
4 Sets
8 Reps
@9.5
6
Leg Curl
3 Sets
10 Reps
@9.5
7
Hip Abductor (Machine)
4 Sets
10 Reps
@10
8
Hip Adductor (Machine)
4 Sets
10 Reps
@9.5
Day 1
1
Walk
1 Set
10 mins
@6.5
2
Hip Thrust (Barbell)
4 Sets
8 Reps
@10
3
Squat (Barbell)
4 Sets
10 Reps
@9
4
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@9
5
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@9
6
Glute Kickback (Cable)
3 Sets
10 Reps
@10
7
Leg Press
3 Sets
10 Reps
@10
Day 2
1
Walk
1 Set
10 mins
@6.5
2
Wide Grip Lat Pulldown
4 Sets
8 Reps
@9.5
3
Seated Row (Cable)
4 Sets
10 Reps
@9.5
4
Chest Press (Machine)
4 Sets
10 Reps
@10
5
Standing Shoulder Press (Dumbbell)
3 Sets
8 Reps
@9.5
6
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@9.5
7
Bicep Curl (Cable)
3 Sets
10 Reps
@9.5
8
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@9.5
Day 4
1
Walk
1 Set
10 mins
@6.5
2
Wide Grip Lat Pulldown
4 Sets
8 Reps
@9.5
3
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@9.5
4
Chest Press (Machine)
4 Sets
10 Reps
@10
5
Chest Supported Row (Machine)
4 Sets
10 Reps
@9.5
6
Arnold Press
3 Sets
8 Reps
@9.5
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@9.5
8
Hammer Curl
3 Sets
10 Reps
@9.5