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4 day split

by Vedant G.

Program Description

Unleash your potential with this comprehensive 4-day split workout program designed for muscle building and sculpting over six weeks. Each session, lasting around 60 minutes, targets specific muscle groups, ensuring a balanced approach to strength training. With a mix of dumbbell, cable, and machine exercises, you’ll engage your arms, shoulders, back, chest, and legs, making it perfect for both novice and intermediate lifters. Equip yourself with a full gym and get ready to transform your physique!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 31, 2025 05:46
  • Last Edited
    Sep 01, 2025 06:25

Summary

Unleash your strength with this 6-week, 4-day split program designed to sculpt your upper body. Each week focuses on targeted muscle groups, including arms, shoulders, back, and chest, ensuring balanced development and maximum gains. With a variety of exercises utilizing dumbbells, cables, and machines, you'll challenge your muscles and keep your workouts fresh. Perfect for gym-goers looking to elevate their training and achieve impressive results!
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.7%
Triceps
11.4%
Middle Delts
8.8%
Front Delts
7.9%
Glutes
7.2%
Upper Back
7%
Quadriceps
6.1%
Forearms
6.1%
Hamstrings
5.3%
Lower Back
4.8%
Chest
4.4%
Lats
3.9%
Rear Delts
3.5%
Calves
3.3%
Abs
3.3%
Adductors
3.1%
Abductors
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
-
2
Skull Crusher (Dumbbell)
2
-
3
Face Away Cable Curl
2
-
4
Tricep Pushdown (Cable)
2
-
5
Incline Hammer Curl (Dumbbell)
2
-
6
Wrist Curls
2
-
7
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
-
2
Skull Crusher (Dumbbell)
2
-
3
Face Away Cable Curl
2
-
4
Tricep Pushdown (Cable)
2
-
5
Incline Hammer Curl (Dumbbell)
2
-
6
Wrist Curls
2
-
7
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
-
2
Skull Crusher (Dumbbell)
2
-
3
Face Away Cable Curl
2
-
4
Tricep Pushdown (Cable)
2
-
5
Incline Hammer Curl (Dumbbell)
2
-
6
Wrist Curls
2
-
7
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
-
2
Skull Crusher (Dumbbell)
2
-
3
Face Away Cable Curl
2
-
4
Tricep Pushdown (Cable)
2
-
5
Incline Hammer Curl (Dumbbell)
2
-
6
Wrist Curls
2
-
7
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
-
2
Skull Crusher (Dumbbell)
2
-
3
Face Away Cable Curl
2
-
4
Tricep Pushdown (Cable)
2
-
5
Incline Hammer Curl (Dumbbell)
2
-
6
Wrist Curls
2
-
7
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
-
2
Skull Crusher (Dumbbell)
2
-
3
Face Away Cable Curl
2
-
4
Tricep Pushdown (Cable)
2
-
5
Incline Hammer Curl (Dumbbell)
2
-
6
Wrist Curls
2
-
7
Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Incline Bench Press (Barbell)
2
-
3
T-Bar Row
2
-
4
Chest Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
Back Extension (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Incline Bench Press (Barbell)
2
-
3
T-Bar Row
2
-
4
Chest Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
Back Extension (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Incline Bench Press (Barbell)
2
-
3
T-Bar Row
2
-
4
Chest Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
Back Extension (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Incline Bench Press (Barbell)
2
-
3
T-Bar Row
2
-
4
Chest Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
Back Extension (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Incline Bench Press (Barbell)
2
-
3
T-Bar Row
2
-
4
Chest Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
Back Extension (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Incline Bench Press (Barbell)
2
-
3
T-Bar Row
2
-
4
Chest Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
Back Extension (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
-
2
Platz Squat
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
1
-
6
Hip Abductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
-
2
Platz Squat
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
1
-
6
Hip Abductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
-
2
Platz Squat
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
1
-
6
Hip Abductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
-
2
Platz Squat
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
1
-
6
Hip Abductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
-
2
Platz Squat
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
1
-
6
Hip Abductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
-
2
Platz Squat
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
1
-
6
Hip Abductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Seated Overhead Press (Dumbbell)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Incline Curl (Dumbbell)
2
-
5
Tricep Extension (Dumbbell)
2
-
6
Face Away Cable Curl
1
-
7
Tricep Pushdown (Cable)
2
-
8
Incline Hammer Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Seated Overhead Press (Dumbbell)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Incline Curl (Dumbbell)
2
-
5
Tricep Extension (Dumbbell)
2
-
6
Face Away Cable Curl
1
-
7
Tricep Pushdown (Cable)
2
-
8
Incline Hammer Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Seated Overhead Press (Dumbbell)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Incline Curl (Dumbbell)
2
-
5
Tricep Extension (Dumbbell)
2
-
6
Face Away Cable Curl
1
-
7
Tricep Pushdown (Cable)
2
-
8
Incline Hammer Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Seated Overhead Press (Dumbbell)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Incline Curl (Dumbbell)
2
-
5
Tricep Extension (Dumbbell)
2
-
6
Face Away Cable Curl
1
-
7
Tricep Pushdown (Cable)
2
-
8
Incline Hammer Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Seated Overhead Press (Dumbbell)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Incline Curl (Dumbbell)
2
-
5
Tricep Extension (Dumbbell)
2
-
6
Face Away Cable Curl
1
-
7
Tricep Pushdown (Cable)
2
-
8
Incline Hammer Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Seated Overhead Press (Dumbbell)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Incline Curl (Dumbbell)
2
-
5
Tricep Extension (Dumbbell)
2
-
6
Face Away Cable Curl
1
-
7
Tricep Pushdown (Cable)
2
-
8
Incline Hammer Curl (Dumbbell)
1
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Curl (Dumbbell)
2 Sets
-
2
Skull Crusher (Dumbbell)
2 Sets
-
3
Face Away Cable Curl
2 Sets
-
4
Tricep Pushdown (Cable)
2 Sets
-
5
Incline Hammer Curl (Dumbbell)
2 Sets
-
6
Wrist Curls
2 Sets
-
7
Lateral Raise (Cable)
3 Sets
-
Day 2
1
Lat Pulldown
2 Sets
-
2
Incline Bench Press (Barbell)
2 Sets
-
3
T-Bar Row
2 Sets
-
4
Chest Fly (Cable)
2 Sets
-
5
Shrug (Dumbbell)
2 Sets
-
6
Back Extension (Weighted)
2 Sets
-
Day 3
1
Calf Raise (Machine)
3 Sets
-
2
Platz Squat
3 Sets
-
3
Romanian Deadlift (Barbell)
3 Sets
-
4
Leg Extension
2 Sets
-
5
Hip Adductor (Machine)
1 Set
-
6
Hip Abductor (Machine)
1 Set
-
Day 4
1
Lateral Raise (Cable)
3 Sets
-
2
Seated Overhead Press (Dumbbell)
2 Sets
-
3
Rear Delt Fly (Machine)
2 Sets
-
4
Incline Curl (Dumbbell)
2 Sets
-
5
Tricep Extension (Dumbbell)
2 Sets
-
6
Face Away Cable Curl
1 Set
-
7
Tricep Pushdown (Cable)
2 Sets
-
8
Incline Hammer Curl (Dumbbell)
1 Set
-