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by Will R.

Program Description

4 days a week upper lower split programmed to build muscle and increase strength every session after your 4 days restart the program and repeat enjoy💪

Program Overview

  • Level
    Intermediate, Beginner, Novice, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Aug 03, 2025 05:17
  • Last Edited
    Aug 03, 2025 05:24
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Upper Pec Raise
1
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
1
-
4
Wide Grip Lat Pulldown
2
-
5
Tnf Row
1
-
6
Single Arm Tricep Extension (Cable)
2
-
7
Single Arm Preacher
2
-
8
Tnf Curl
1
-
9
Lateral Raise (Cable)
2
-
10
Shrug (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
-
2
Seated Hamstring Curl
1
-
3
Stiff Leg Deadlift
1
-
4
Leg Extension
2
-
5
Hip Thrust (Machine)
1
-
6
Back Extension (Weighted)
1
-
7
Calf Raise (Machine)
2
-
8
Wrist Curls
2
-
9
Reverse Bicep Curl (EZ Bar)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upper Pec Raise
1
-
2
Pec Deck (Machine)
1
-
3
Shoulder Press (Machine)
1
-
4
Wide Grip Lat Pulldown
1
-
5
Tnf Row
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
Single Arm Overhead Tricep Extension
1
-
8
Single Arm Preacher
2
-
9
Lateral Raise (Cable)
1
-
10
Shrug (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
-
2
Seated Hamstring Curl
1
-
3
Stiff Leg Deadlift
1
-
4
Leg Extension
2
-
5
Squat (Smith Machine)
1
-
6
Back Extension (Weighted)
1
-
7
Hip Abductor (Machine)
1
-
8
Calf Raise (Machine)
2
-
9
Wrist Curls
2
-
10
Reverse Bicep Curl (EZ Bar)
2
-
Week 1
1 / 1 Weeks
Day 1
1
Upper Pec Raise
1 Set
-
2
Pec Deck (Machine)
2 Sets
-
3
Shoulder Press (Machine)
1 Set
-
4
Wide Grip Lat Pulldown
2 Sets
-
5
Tnf Row
1 Set
-
6
Single Arm Tricep Extension (Cable)
2 Sets
-
7
Single Arm Preacher
2 Sets
-
8
Tnf Curl
1 Set
-
9
Lateral Raise (Cable)
2 Sets
-
10
Shrug (Barbell)
2 Sets
-
Day 2
1
Hip Adductor (Machine)
1 Set
-
2
Seated Hamstring Curl
1 Set
-
3
Stiff Leg Deadlift
1 Set
-
4
Leg Extension
2 Sets
-
5
Hip Thrust (Machine)
1 Set
-
6
Back Extension (Weighted)
1 Set
-
7
Calf Raise (Machine)
2 Sets
-
8
Wrist Curls
2 Sets
-
9
Reverse Bicep Curl (EZ Bar)
2 Sets
-
Day 3
1
Upper Pec Raise
1 Set
-
2
Pec Deck (Machine)
1 Set
-
3
Shoulder Press (Machine)
1 Set
-
4
Wide Grip Lat Pulldown
1 Set
-
5
Tnf Row
2 Sets
-
6
Single Arm Tricep Extension (Cable)
2 Sets
-
7
Single Arm Overhead Tricep Extension
1 Set
-
8
Single Arm Preacher
2 Sets
-
9
Lateral Raise (Cable)
1 Set
-
10
Shrug (Barbell)
1 Set
-
Day 4
1
Hip Adductor (Machine)
1 Set
-
2
Seated Hamstring Curl
1 Set
-
3
Stiff Leg Deadlift
1 Set
-
4
Leg Extension
2 Sets
-
5
Squat (Smith Machine)
1 Set
-
6
Back Extension (Weighted)
1 Set
-
7
Hip Abductor (Machine)
1 Set
-
8
Calf Raise (Machine)
2 Sets
-
9
Wrist Curls
2 Sets
-
10
Reverse Bicep Curl (EZ Bar)
2 Sets
-