Program Description
kk kk kk
Program Overview
- LevelIntermediate
- GoalAthletics
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedSep 23, 2024 01:48
- Last EditedJun 18, 2025 10:38
Summary
The UL 4 Day Split is an 8-week program designed to maximize your strength and muscle gains with a balanced approach. Comprising four training days each week, this program focuses on both upper and lower body workouts, incorporating a mix of compound and isolation exercises. You'll tackle key lifts like the Bench Press and Squat, complemented by targeted supersets for arms and shoulders, ensuring a comprehensive training experience. Ideal for those ready to elevate their fitness game, this program is structured to challenge and motivate you every step of the way. Get ready to push your limits and achieve your goals!
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)
3
5 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3A
Chest Fly (Machine)
3
12 reps
-
3B
Seated Overhead Press (Dumbbell)
3
12 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
Tricep Extension (Dumbbell)
3
12 reps
-
5A
Lat Pulldown
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Hammer Curl
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Seated Overhead Press (Dumbbell)
3
12 reps
-
5A
Bicep Curl (EZ Bar)
3
12 reps
-
5B
Tricep Extension (Dumbbell)
3
12 reps
-
6A
Lat Pulldown
3
12 reps
-
6B
Lateral Raise (Dumbbell)
3
12 reps
-
7A
Hammer Curl
3
12 reps
-
7B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3A
Chest Fly (Machine)
3
12 reps
-
3B
Seated Overhead Press (Dumbbell)
3
12 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
Tricep Extension (Dumbbell)
3
12 reps
-
5A
Lat Pulldown
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Hammer Curl
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3A
Chest Fly (Machine)
3
12 reps
-
3B
Seated Overhead Press (Dumbbell)
3
12 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
Tricep Extension (Dumbbell)
3
12 reps
-
5A
Lat Pulldown
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Hammer Curl
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3A
Chest Fly (Machine)
3
12 reps
-
3B
Seated Overhead Press (Dumbbell)
3
12 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
Tricep Extension (Dumbbell)
3
12 reps
-
5A
Lat Pulldown
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Hammer Curl
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3A
Chest Fly (Machine)
3
12 reps
-
3B
Seated Overhead Press (Dumbbell)
3
12 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
Tricep Extension (Dumbbell)
3
12 reps
-
5A
Lat Pulldown
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Hammer Curl
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3A
Chest Fly (Machine)
3
12 reps
-
3B
Seated Overhead Press (Dumbbell)
3
12 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
Tricep Extension (Dumbbell)
3
12 reps
-
5A
Lat Pulldown
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Hammer Curl
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3A
Chest Fly (Machine)
3
12 reps
-
3B
Seated Overhead Press (Dumbbell)
3
12 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
Tricep Extension (Dumbbell)
3
12 reps
-
5A
Lat Pulldown
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Hammer Curl
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Hamstring Curl
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Hamstring Curl
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Hamstring Curl
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Hamstring Curl
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Hamstring Curl
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Hamstring Curl
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Hamstring Curl
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Hamstring Curl
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4A
Seated Row (Cable)
3
12 reps
-
4B
Face Pull
3
12 reps
-
5A
21s (EZ Bar)
3
21 reps
-
5B
Dips Between Chairs
3
5 reps
-
6A
Incline Chest Press (Machine)
3
9 reps
-
6B
Shoulder Press (Machine)
3
9 reps
-
7A
Seated Dumbbell Curl
3
12 reps
-
7B
French Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3A
Seated Row (Cable)
3
12 reps
-
3B
Face Pull
3
12 reps
-
4A
21s (EZ Bar)
3
21 reps
-
4B
Dips Between Chairs
3
5 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6A
Seated Dumbbell Curl
3
12 reps
-
6B
French Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4A
Seated Row (Cable)
3
12 reps
-
4B
Face Pull
3
12 reps
-
5A
21s (EZ Bar)
3
21 reps
-
5B
Dips Between Chairs
3
5 reps
-
6A
Incline Chest Press (Machine)
3
9 reps
-
6B
Shoulder Press (Machine)
3
9 reps
-
7A
Seated Dumbbell Curl
3
12 reps
-
7B
French Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4A
Seated Row (Cable)
3
12 reps
-
4B
Face Pull
3
12 reps
-
5A
21s (EZ Bar)
3
21 reps
-
5B
Dips Between Chairs
3
5 reps
-
6A
Incline Chest Press (Machine)
3
9 reps
-
6B
Shoulder Press (Machine)
3
9 reps
-
7A
Seated Dumbbell Curl
3
12 reps
-
7B
French Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4A
Seated Row (Cable)
3
12 reps
-
4B
Face Pull
3
12 reps
-
5A
21s (EZ Bar)
3
21 reps
-
5B
Dips Between Chairs
3
5 reps
-
6A
Incline Chest Press (Machine)
3
9 reps
-
6B
Shoulder Press (Machine)
3
9 reps
-
7A
Seated Dumbbell Curl
3
12 reps
-
7B
French Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4A
Seated Row (Cable)
3
12 reps
-
4B
Face Pull
3
12 reps
-
5A
21s (EZ Bar)
3
21 reps
-
5B
Dips Between Chairs
3
5 reps
-
6A
Incline Chest Press (Machine)
3
9 reps
-
6B
Shoulder Press (Machine)
3
9 reps
-
7A
Seated Dumbbell Curl
3
12 reps
-
7B
French Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4A
Seated Row (Cable)
3
12 reps
-
4B
Face Pull
3
12 reps
-
5A
21s (EZ Bar)
3
21 reps
-
5B
Dips Between Chairs
3
5 reps
-
6A
Incline Chest Press (Machine)
3
9 reps
-
6B
Shoulder Press (Machine)
3
9 reps
-
7A
Seated Dumbbell Curl
3
12 reps
-
7B
French Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4A
Seated Row (Cable)
3
12 reps
-
4B
Face Pull
3
12 reps
-
5A
21s (EZ Bar)
3
21 reps
-
5B
Dips Between Chairs
3
5 reps
-
6A
Incline Chest Press (Machine)
3
9 reps
-
6B
Shoulder Press (Machine)
3
9 reps
-
7A
Seated Dumbbell Curl
3
12 reps
-
7B
French Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
12 reps
-
3
Calf Raise (Leg Press)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
12 reps
-
3
Calf Raise (Leg Press)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
12 reps
-
3
Calf Raise (Leg Press)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
12 reps
-
3
Calf Raise (Leg Press)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
12 reps
-
3
Calf Raise (Leg Press)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
12 reps
-
3
Calf Raise (Leg Press)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
12 reps
-
3
Calf Raise (Leg Press)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
12 reps
-
3
Calf Raise (Leg Press)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
5 Reps
-
2
Pullover (Dumbbell)3 Sets
12 Reps
-
3A
Chest Fly (Machine)3 Sets
12 Reps
-
3B
Seated Overhead Press (Dumbbell)3 Sets
12 Reps
-
4A
Bicep Curl (Dumbbell)3 Sets
12 Reps
-
4B
Tricep Extension (Dumbbell)3 Sets
12 Reps
-
5A
Lat Pulldown3 Sets
12 Reps
-
5B
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
6A
Hammer Curl3 Sets
12 Reps
-
6B
Tricep Pushdown (Cable)3 Sets
12 Reps
-
Day 2
1
Squat (Barbell)3 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
5 Reps
-
3
Hamstring Curl3 Sets
12 Reps
-
4
Leg Curl3 Sets
12 Reps
-
5
Standing Calf Raise3 Sets
12 Reps
-
Day 3
1
Barbell Row3 Sets
5 Reps
-
2
Overhead Press (Barbell)3 Sets
5 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
12 Reps
-
4A
Seated Row (Cable)3 Sets
12 Reps
-
4B
Face Pull3 Sets
12 Reps
-
5A
21s (EZ Bar)3 Sets
21 Reps
-
5B
Dips Between Chairs3 Sets
5 Reps
-
6A
Incline Chest Press (Machine)3 Sets
9 Reps
-
6B
Shoulder Press (Machine)3 Sets
9 Reps
-
7A
Seated Dumbbell Curl3 Sets
12 Reps
-
7B
French Press3 Sets
12 Reps
-
Day 4
1
Deadlift (Barbell)3 Sets
5 Reps
-
2
Leg Press3 Sets
12 Reps
-
3
Calf Raise (Leg Press)3 Sets
12 Reps
-
4
Lunge (Dumbbell)3 Sets
12 Reps
-