4-Day Upper/Lower split
Transform your strength in just 6 weeks with this balanced 4-day split—maximize gains and redefine your limits, one rep at a time.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 5–8 reps | @8 |
| 1 | 5–8 reps | @8 | ||
| 1 | 5–8 reps | @8 | ||
| 1 | 5–8 reps | @8 | ||
| 2 | Wide Grip Lat Pulldown | 1 | 5–8 reps | @8 |
| 1 | 5–8 reps | @8 | ||
| 1 | 5–8 reps | @8 | ||
| 1 | 5–8 reps | @8 | ||
| 3 | Incline Bench Press (Dumbbell) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @8 | ||
| 1 | 8–12 reps | @8 | ||
| 4 | Seated Row (Cable) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @8 | ||
| 1 | 8–12 reps | @8 | ||
| Superset | ||||
| 5A | Overhead Extension (EZ Bar) | 1 | 10 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 5B | EZ Bar Bicep Curl (Narrow) | 1 | 10 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 5C | EZ Bar Bicep Curl (Wide) | 1 | 10 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 5–8 reps | @8 |
| 1 | 5–8 reps | @8 | ||
| 1 | 5–8 reps | @8 | ||
| 1 | 5–8 reps | @8 | ||
| 2 | Leg Curl | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @8 | ||
| 1 | 8–12 reps | @8 | ||
| Superset | ||||
| 3A | Standing Calf Raise | 1 | 15 reps | @8 |
| 1 | 15 reps | @8 | ||
| 1 | 15 reps | @8 | ||
| 3B | Plank (Weighted) | 1 | 1 min | @8 |
| 1 | 1 min | @8 | ||
| 1 | 1 min | @8 | ||
| 4 | Walk | 1 | 30 min | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Rest | 1 | 1 min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 1 | 5–8 reps | @8 |
| 1 | 5–8 reps | @8 | ||
| 1 | 5–8 reps | @8 | ||
| 1 | 5–8 reps | @8 | ||
| 2 | Standing Shoulder Press (Barbell) | 1 | 5–8 reps | @8 |
| 1 | 5–8 reps | @8 | ||
| 1 | 5–8 reps | @8 | ||
| 1 | 5–8 reps | @8 | ||
| 3 | Lat Pulldown (Neutral Grip) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @8 | ||
| 1 | 8–12 reps | @8 | ||
| 4 | Chest Press (Machine) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @8 | ||
| 1 | 8–12 reps | @8 | ||
| Superset | ||||
| 5A | Hammer Curl (Dumbbell) | 1 | 10 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 5B | Skull Crusher (EZ Bar) | 1 | 10 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 5C | Close Grip Tricep Press | 1 | 10 reps | — |
| 1 | 10 reps | — | ||
| 1 | 10 reps | — | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 5–8 reps | @8 |
| 1 | 5–8 reps | @8 | ||
| 1 | 5–8 reps | @8 | ||
| 1 | 5–8 reps | @8 | ||
| 2 | Leg Extension | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @8 | ||
| 1 | 8–12 reps | @8 | ||
| Superset | ||||
| 3A | Lying Leg Raise | 1 | 15 reps | @8 |
| 1 | 15 reps | @8 | ||
| 1 | 15 reps | @8 | ||
| 3B | Suitcase Carry | 1 | 0.5 min | @8 |
| 1 | 0.5 min | @8 | ||
| 1 | 0.5 min | @8 | ||
| 4 | Walk | 1 | 30 min | — |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 4-Day Upper/Lower split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
4-Day Upper/Lower split is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
4-Day Upper/Lower split is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
