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PROJECT S&Z - 4 DAY UPPER / LOWER

by Tom B.

Program Description

This program is designed to fast track not only your strength but also build the physique to match. Perfect for those who are chasing that nasty dense look!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 16, 2025 12:32
  • Last Edited
    Jun 18, 2025 08:03
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
85%
2
Overhead Press (Barbell)
1
5+ reps
85%
3
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
4
T-Bar Row
4
5-8 reps
RPE 8
5
Lat Pulldown
3
9-15 reps
RPE 8
6A
Dip (Weighted)
3
9-15 reps
RPE 8
6B
Hammer Curl (Dumbbell)
3
9-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
90%
2
Overhead Press (Barbell)
1
3+ reps
90%
3
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
4
T-Bar Row
4
5-8 reps
RPE 8
5
Lat Pulldown
3
9-15 reps
RPE 8
6A
Dip (Weighted)
3
9-15 reps
RPE 8
6B
Hammer Curl (Dumbbell)
3
9-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
2 reps
1 reps
93%
97%
2
Overhead Press (Barbell)
1
1+ reps
97%
3
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
4
T-Bar Row
4
5-8 reps
RPE 8
5
Lat Pulldown
3
9-15 reps
RPE 8
6A
Dip (Weighted)
3
9-15 reps
RPE 8
6B
Hammer Curl (Dumbbell)
3
9-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3 reps
2 reps
90%
95%
2
Overhead Press (Barbell)
1
AMRAP
100%
3
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
4
T-Bar Row
4
5-8 reps
RPE 8
5
Lat Pulldown
3
9-15 reps
RPE 8
6A
Dip (Weighted)
3
9-15 reps
RPE 8
6B
Hammer Curl (Dumbbell)
3
9-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
85%
2
Deadlift (Barbell)
1
5+ reps
85%
3
Front Squat (Paused)
4
5-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 8
5
Leg Extension
3
9-15 reps
RPE 8
6
Decline Crunch
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
90%
2
Deadlift (Barbell)
1
3+ reps
90%
3
Front Squat (Paused)
4
5-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 8
5
Leg Extension
3
9-15 reps
RPE 8
6
Decline Crunch
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2 reps
1 reps
93%
97%
2
Deadlift (Barbell)
1
1+ reps
97%
3
Front Squat (Paused)
4
5-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 8
5
Leg Extension
3
9-15 reps
RPE 8
6
Decline Crunch
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
2 reps
90%
95%
2
Deadlift (Barbell)
1
AMRAP
100%
3
Front Squat (Paused)
4
5-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 8
5
Leg Extension
3
9-15 reps
RPE 8
6
Decline Crunch
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
85%
2
Bench Press (Barbell)
1
5+ reps
85%
3
Standing Behind Neck Shoulder Press (Barbell)
4
5-8 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
5
Kroc Row
3
9-15 reps
RPE 8
6A
Bench Press (Close Grip)
3
9-15 reps
RPE 8
6B
Bicep Curl (EZ Bar)
3
9-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Bench Press (Barbell)
1
3+ reps
90%
3
Standing Behind Neck Shoulder Press (Barbell)
4
5-8 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
5
Kroc Row
3
9-15 reps
RPE 8
6A
Bench Press (Close Grip)
3
9-15 reps
RPE 8
6B
Bicep Curl (EZ Bar)
3
9-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2 reps
1 reps
93%
97%
2
Bench Press (Barbell)
1
1+ reps
97%
3
Standing Behind Neck Shoulder Press (Barbell)
4
5-8 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
5
Kroc Row
3
9-15 reps
RPE 8
6A
Bench Press (Close Grip)
3
9-15 reps
RPE 8
6B
Bicep Curl (EZ Bar)
3
9-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
2 reps
90%
95%
2
Bench Press (Barbell)
1
AMRAP
100%
3
Standing Behind Neck Shoulder Press (Barbell)
4
5-8 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
5
Kroc Row
3
9-15 reps
RPE 8
6A
Bench Press (Close Grip)
3
9-15 reps
RPE 8
6B
Bicep Curl (EZ Bar)
3
9-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
85%
2
Squat (Barbell)
1
5+ reps
85%
3
Deadlift (Deficit)
4
5-8 reps
RPE 8
4
Hack Squat
4
5-8 reps
RPE 8
5
Lying Leg Curl
3
9-15 reps
RPE 8
6
Hanging Leg Raise
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Squat (Barbell)
1
3+ reps
90%
3
Deadlift (Deficit)
4
5-8 reps
RPE 8
4
Hack Squat
4
5-8 reps
RPE 8
5
Lying Leg Curl
3
9-15 reps
RPE 8
6
Hanging Leg Raise
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2 reps
1 reps
93%
97%
2
Squat (Barbell)
1
1+ reps
97%
3
Deadlift (Deficit)
4
5-8 reps
RPE 8
4
Hack Squat
4
5-8 reps
RPE 8
5
Lying Leg Curl
3
9-15 reps
RPE 8
6
Hanging Leg Raise
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
2 reps
90%
95%
2
Squat (Barbell)
1
AMRAP
100%
3
Deadlift (Deficit)
4
5-8 reps
RPE 8
4
Hack Squat
4
5-8 reps
RPE 8
5
Lying Leg Curl
3
9-15 reps
RPE 8
6
Hanging Leg Raise
3
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Overhead Press (Barbell)
2 Sets
5 Reps
85%
2
Overhead Press (Barbell)
1 Set
5+ Reps
85%
3
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
@8
4
T-Bar Row
4 Sets
5-8 Reps
@8
5
Lat Pulldown
3 Sets
9-15 Reps
@8
6A
Dip (Weighted)
3 Sets
9-15 Reps
@8
6B
Hammer Curl (Dumbbell)
3 Sets
9-15 Reps
@8
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
85%
2
Deadlift (Barbell)
1 Set
5+ Reps
85%
3
Front Squat (Paused)
4 Sets
5-8 Reps
@8
4
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
@8
5
Leg Extension
3 Sets
9-15 Reps
@8
6
Decline Crunch
3 Sets
@8
Day 3
1
Bench Press (Barbell)
2 Sets
5 Reps
85%
2
Bench Press (Barbell)
1 Set
5+ Reps
85%
3
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
5-8 Reps
@8
4
Lat Pulldown (Neutral Grip)
4 Sets
5-8 Reps
@8
5
Kroc Row
3 Sets
9-15 Reps
@8
6A
Bench Press (Close Grip)
3 Sets
9-15 Reps
@8
6B
Bicep Curl (EZ Bar)
3 Sets
9-15 Reps
@8
Day 4
1
Squat (Barbell)
2 Sets
5 Reps
85%
2
Squat (Barbell)
1 Set
5+ Reps
85%
3
Deadlift (Deficit)
4 Sets
5-8 Reps
@8
4
Hack Squat
4 Sets
5-8 Reps
@8
5
Lying Leg Curl
3 Sets
9-15 Reps
@8
6
Hanging Leg Raise
3 Sets
@8