Program Description
Bodybuilder
Program Overview
- LevelIntermediate, Novice, Beginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJan 13, 2025 09:42
- Last EditedJun 18, 2025 12:55
Summary
Transform your physique with Aiman's 4-Day Bodybuilding Split, a comprehensive 8-week program designed to maximize muscle growth and strength. This split focuses on targeted upper and lower body workouts, ensuring balanced development across all major muscle groups. With four training days each week, you'll engage in a variety of exercises, including barbell squats and incline bench presses, all tailored for optimal performance. Get ready to push your limits and sculpt the body you’ve always wanted!
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Bench Press (Barbell)
4
-
2
Pec Deck (Machine)
4
12 reps
-
3
Lat Pulldown
4
-
4
Seated Overhead Press (Dumbbell)
4
12 reps
-
5
Lateral Raise (Machine)
1
-
6
Bicep Curl (EZ Bar)
4
-
7
Skull Crusher (Barbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Seated Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Seated Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Seated Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Seated Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Seated Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Seated Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Pec Deck (Machine)
4
12 reps
-
3
Lat Pulldown
4
-
4
Seated Overhead Press (Dumbbell)
4
12 reps
-
5
Lateral Raise (Machine)
4
-
6
Bicep Curl (EZ Bar)
4
-
7
Skull Crusher (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Lying Leg Curl
4
12 reps
-
4
Seated Calf Raise
4
12 reps
-
5
Russian Twist (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Lying Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Russian Twist (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Lying Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Russian Twist (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Lying Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Russian Twist (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Lying Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Russian Twist (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Lying Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Russian Twist (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Lying Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Russian Twist (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Lying Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Russian Twist (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Upright Row (Cable)
4
12 reps
-
4
Incline Bench Press (Dumbbell)
4
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6A
Tricep Rope Push Down (Cable)
4
12 reps
-
6B
Bicep Curl (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Upright Row (Cable)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Upright Row (Cable)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Upright Row (Cable)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Upright Row (Cable)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Upright Row (Cable)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Upright Row (Cable)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Upright Row (Cable)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2A
Leg Press
4
12 reps
-
2B
Calf Raise (Leg Press)
4
12 reps
-
3
Leg Curl
4
12 reps
-
4
Leg Extension
4
12 reps
-
5
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2A
Leg Press
3
12 reps
-
2B
Calf Raise (Leg Press)
4
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2A
Leg Press
3
12 reps
-
2B
Calf Raise (Leg Press)
4
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2A
Leg Press
3
12 reps
-
2B
Calf Raise (Leg Press)
4
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2A
Leg Press
3
12 reps
-
2B
Calf Raise (Leg Press)
4
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2A
Leg Press
3
12 reps
-
2B
Calf Raise (Leg Press)
4
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2A
Leg Press
3
12 reps
-
2B
Calf Raise (Leg Press)
4
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2A
Leg Press
3
12 reps
-
2B
Calf Raise (Leg Press)
4
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Cable Crunch
4
12 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)4 Sets
12 Reps
-
2
Leg Extension4 Sets
12 Reps
-
3
Lying Leg Curl4 Sets
12 Reps
-
4
Seated Calf Raise4 Sets
12 Reps
-
5
Russian Twist (Dumbbell)4 Sets
12 Reps
-
Day 3
1
T-Bar Row4 Sets
12 Reps
-
2
Lat Pulldown4 Sets
12 Reps
-
3
Upright Row (Cable)4 Sets
12 Reps
-
4
Incline Bench Press (Dumbbell)4 Sets
12 Reps
-
5
Lateral Raise (Cable)4 Sets
12 Reps
-
6A
Tricep Rope Push Down (Cable)4 Sets
12 Reps
-
6B
Bicep Curl (Cable)4 Sets
12 Reps
-
Day 4
1
Romanian Deadlift (Barbell)4 Sets
12 Reps
-
2A
Leg Press4 Sets
12 Reps
-
2B
Calf Raise (Leg Press)4 Sets
12 Reps
-
3
Leg Curl4 Sets
12 Reps
-
4
Leg Extension4 Sets
12 Reps
-
5
Cable Crunch4 Sets
12 Reps
-
Day 1
1
Bench Press (Barbell)4 Sets
-
2
Pec Deck (Machine)4 Sets
12 Reps
-
3
Lat Pulldown4 Sets
-
4
Seated Overhead Press (Dumbbell)4 Sets
12 Reps
-
5
Lateral Raise (Machine)1 Set
-
6
Bicep Curl (EZ Bar)4 Sets
-
7
Skull Crusher (Barbell)4 Sets
-