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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 13, 2025 10:42

Summary

Transform your physique in just one week with this dynamic 4-day workout program designed to target both upper and lower body muscle groups. Each session combines a variety of machines and free weights to maximize strength and hypertrophy, ensuring you hit every major muscle group effectively. With a focus on progressive overload and proper form, you'll build muscle and enhance your overall fitness. Get ready to elevate your training and achieve noticeable results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
8.9%
Glutes
8.9%
Upper Back
8.3%
Biceps
8%
Middle Delts
7.7%
Hamstrings
7.7%
Quadriceps
7.7%
Forearms
7.4%
Front Delts
7.1%
Calves
6.1%
Lower Back
5.2%
Chest
4.6%
Lats
4.6%
Adductors
3.7%
Abs
1.8%
Abductors
1.5%
Rear Delts
0.9%
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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
-