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4 days split

by Chris H.

Program Description

**4 Days Split Workout Program** Transform your physique with this comprehensive 12-week, 4-day split workout program designed for dedicated lifters. Each week, you'll tackle targeted muscle groups through a variety of compound and isolation exercises, ensuring balanced development and strength gains. With a total of 48 training sessions, you'll engage in effective movements like the Bench Press, Squats, and Deadlifts, all while leveraging essential equipment such as dumbbells and barbells. Get ready to push your limits and achieve the results you've been striving for!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    20 minutes
  • Created
    Oct 25, 2025 05:35
  • Last Edited
    Oct 25, 2025 05:48
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.4%
Hamstrings
11.9%
Quadriceps
11.9%
Calves
9.9%
Upper Back
8.4%
Lower Back
6.9%
Chest
6.4%
Front Delts
6.4%
Triceps
5.4%
Middle Delts
4.5%
Lats
4.5%
Biceps
4%
Abs
3.5%
Adductors
2%
Rear Delts
0.5%
Forearms
0.5%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
20 reps
RPE 7
2
Bench Press (Barbell)
1
20 reps
RPE 7
3
Military Press (Barbell)
1
15 reps
RPE 7
4
Dip (Bodyweight)
1
20 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
20 reps
RPE 7
2
Bench Press (Barbell)
1
20 reps
RPE 7
3
Military Press (Barbell)
1
15 reps
RPE 7
4
Dip (Bodyweight)
1
20 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
20 reps
RPE 7
2
Bench Press (Barbell)
1
20 reps
RPE 7
3
Military Press (Barbell)
1
15 reps
RPE 7
4
Dip (Bodyweight)
1
20 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
20 reps
RPE 7
2
Bench Press (Barbell)
1
20 reps
RPE 7
3
Military Press (Barbell)
1
15 reps
RPE 7
4
Dip (Bodyweight)
1
20 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
20 reps
RPE 7
2
Bench Press (Barbell)
1
20 reps
RPE 7
3
Military Press (Barbell)
1
15 reps
RPE 7
4
Dip (Bodyweight)
1
20 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
20 reps
RPE 7
2
Bench Press (Barbell)
1
20 reps
RPE 7
3
Military Press (Barbell)
1
15 reps
RPE 7
4
Dip (Bodyweight)
1
20 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
20 reps
RPE 7
2
Bench Press (Barbell)
1
20 reps
RPE 7
3
Military Press (Barbell)
1
15 reps
RPE 7
4
Dip (Bodyweight)
1
20 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
20 reps
RPE 7
2
Bench Press (Barbell)
1
20 reps
RPE 7
3
Military Press (Barbell)
1
15 reps
RPE 7
4
Dip (Bodyweight)
1
20 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
20 reps
RPE 7
2
Bench Press (Barbell)
1
20 reps
RPE 7
3
Military Press (Barbell)
1
15 reps
RPE 7
4
Dip (Bodyweight)
1
20 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
20 reps
RPE 7
2
Bench Press (Barbell)
1
20 reps
RPE 7
3
Military Press (Barbell)
1
15 reps
RPE 7
4
Dip (Bodyweight)
1
20 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
20 reps
RPE 7
2
Bench Press (Barbell)
1
20 reps
RPE 7
3
Military Press (Barbell)
1
15 reps
RPE 7
4
Dip (Bodyweight)
1
20 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
20 reps
RPE 7
2
Bench Press (Barbell)
1
20 reps
RPE 7
3
Military Press (Barbell)
1
15 reps
RPE 7
4
Dip (Bodyweight)
1
20 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
25 reps
RPE 7
2
Squat (Barbell)
1
25 reps
RPE 7
3
Stiff Leg Deadlift
1
25 reps
RPE 7
4
Standing Calf Raise
1
35 reps
RPE 7
5
Seated Calf Raise
1
35 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
25 reps
RPE 7
2
Squat (Barbell)
1
25 reps
RPE 7
3
Stiff Leg Deadlift
1
25 reps
RPE 7
4
Standing Calf Raise
1
35 reps
RPE 7
5
Seated Calf Raise
1
35 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
25 reps
RPE 7
2
Squat (Barbell)
1
25 reps
RPE 7
3
Stiff Leg Deadlift
1
25 reps
RPE 7
4
Standing Calf Raise
1
35 reps
RPE 7
5
Seated Calf Raise
1
35 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
25 reps
RPE 7
2
Squat (Barbell)
1
25 reps
RPE 7
3
Stiff Leg Deadlift
1
25 reps
RPE 7
4
Standing Calf Raise
1
35 reps
RPE 7
5
Seated Calf Raise
1
35 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
25 reps
RPE 7
2
Squat (Barbell)
1
25 reps
RPE 7
3
Stiff Leg Deadlift
1
25 reps
RPE 7
4
Standing Calf Raise
1
35 reps
RPE 7
5
Seated Calf Raise
1
35 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
25 reps
RPE 7
2
Squat (Barbell)
1
25 reps
RPE 7
3
Stiff Leg Deadlift
1
25 reps
RPE 7
4
Standing Calf Raise
1
35 reps
RPE 7
5
Seated Calf Raise
1
35 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
25 reps
RPE 7
2
Squat (Barbell)
1
25 reps
RPE 7
3
Stiff Leg Deadlift
1
25 reps
RPE 7
4
Standing Calf Raise
1
35 reps
RPE 7
5
Seated Calf Raise
1
35 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
25 reps
RPE 7
2
Squat (Barbell)
1
25 reps
RPE 7
3
Stiff Leg Deadlift
1
25 reps
RPE 7
4
Standing Calf Raise
1
35 reps
RPE 7
5
Seated Calf Raise
1
35 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
25 reps
RPE 7
2
Squat (Barbell)
1
25 reps
RPE 7
3
Stiff Leg Deadlift
1
25 reps
RPE 7
4
Standing Calf Raise
1
35 reps
RPE 7
5
Seated Calf Raise
1
35 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
25 reps
RPE 7
2
Squat (Barbell)
1
25 reps
RPE 7
3
Stiff Leg Deadlift
1
25 reps
RPE 7
4
Standing Calf Raise
1
35 reps
RPE 7
5
Seated Calf Raise
1
35 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
25 reps
RPE 7
2
Squat (Barbell)
1
25 reps
RPE 7
3
Stiff Leg Deadlift
1
25 reps
RPE 7
4
Standing Calf Raise
1
35 reps
RPE 7
5
Seated Calf Raise
1
35 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
25 reps
RPE 7
2
Squat (Barbell)
1
25 reps
RPE 7
3
Stiff Leg Deadlift
1
25 reps
RPE 7
4
Standing Calf Raise
1
35 reps
RPE 7
5
Seated Calf Raise
1
35 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
10 reps
RPE 7
2
Bent Over Row (Barbell)
1
20 reps
RPE 7
3
Deadlift (Barbell)
1
20 reps
RPE 7
4
Bicep Curl (Dumbbell)
1
20 reps
RPE 7
5
Chin-Up (Bodyweight)
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
10 reps
RPE 7
2
Bent Over Row (Barbell)
1
20 reps
RPE 7
3
Deadlift (Barbell)
1
20 reps
RPE 7
4
Bicep Curl (Dumbbell)
1
20 reps
RPE 7
5
Chin-Up (Bodyweight)
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
10 reps
RPE 7
2
Bent Over Row (Barbell)
1
20 reps
RPE 7
3
Deadlift (Barbell)
1
20 reps
RPE 7
4
Bicep Curl (Dumbbell)
1
20 reps
RPE 7
5
Chin-Up (Bodyweight)
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
10 reps
RPE 7
2
Bent Over Row (Barbell)
1
20 reps
RPE 7
3
Deadlift (Barbell)
1
20 reps
RPE 7
4
Bicep Curl (Dumbbell)
1
20 reps
RPE 7
5
Chin-Up (Bodyweight)
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
10 reps
RPE 7
2
Bent Over Row (Barbell)
1
20 reps
RPE 7
3
Deadlift (Barbell)
1
20 reps
RPE 7
4
Bicep Curl (Dumbbell)
1
20 reps
RPE 7
5
Chin-Up (Bodyweight)
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
10 reps
RPE 7
2
Bent Over Row (Barbell)
1
20 reps
RPE 7
3
Deadlift (Barbell)
1
20 reps
RPE 7
4
Bicep Curl (Dumbbell)
1
20 reps
RPE 7
5
Chin-Up (Bodyweight)
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
10 reps
RPE 7
2
Bent Over Row (Barbell)
1
20 reps
RPE 7
3
Deadlift (Barbell)
1
20 reps
RPE 7
4
Bicep Curl (Dumbbell)
1
20 reps
RPE 7
5
Chin-Up (Bodyweight)
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
10 reps
RPE 7
2
Bent Over Row (Barbell)
1
20 reps
RPE 7
3
Deadlift (Barbell)
1
20 reps
RPE 7
4
Bicep Curl (Dumbbell)
1
20 reps
RPE 7
5
Chin-Up (Bodyweight)
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
10 reps
RPE 7
2
Bent Over Row (Barbell)
1
20 reps
RPE 7
3
Deadlift (Barbell)
1
20 reps
RPE 7
4
Bicep Curl (Dumbbell)
1
20 reps
RPE 7
5
Chin-Up (Bodyweight)
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
10 reps
RPE 7
2
Bent Over Row (Barbell)
1
20 reps
RPE 7
3
Deadlift (Barbell)
1
20 reps
RPE 7
4
Bicep Curl (Dumbbell)
1
20 reps
RPE 7
5
Chin-Up (Bodyweight)
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
10 reps
RPE 7
2
Bent Over Row (Barbell)
1
20 reps
RPE 7
3
Deadlift (Barbell)
1
20 reps
RPE 7
4
Bicep Curl (Dumbbell)
1
20 reps
RPE 7
5
Chin-Up (Bodyweight)
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
10 reps
RPE 7
2
Bent Over Row (Barbell)
1
20 reps
RPE 7
3
Deadlift (Barbell)
1
20 reps
RPE 7
4
Bicep Curl (Dumbbell)
1
20 reps
RPE 7
5
Chin-Up (Bodyweight)
1
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
25 reps
RPE 7
2
Squat (Barbell)
1
25 reps
RPE 7
3
Stiff Leg Deadlift
1
25 reps
RPE 7
4
Standing Calf Raise
1
35 reps
RPE 7
5
Seated Calf Raise
1
35 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
25 reps
RPE 7
2
Squat (Barbell)
1
25 reps
RPE 7
3
Stiff Leg Deadlift
1
25 reps
RPE 7
4
Standing Calf Raise
1
35 reps
RPE 7
5
Seated Calf Raise
1
35 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
25 reps
RPE 7
2
Squat (Barbell)
1
25 reps
RPE 7
3
Stiff Leg Deadlift
1
25 reps
RPE 7
4
Standing Calf Raise
1
35 reps
RPE 7
5
Seated Calf Raise
1
35 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
25 reps
RPE 7
2
Squat (Barbell)
1
25 reps
RPE 7
3
Stiff Leg Deadlift
1
25 reps
RPE 7
4
Standing Calf Raise
1
35 reps
RPE 7
5
Seated Calf Raise
1
35 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
25 reps
RPE 7
2
Squat (Barbell)
1
25 reps
RPE 7
3
Stiff Leg Deadlift
1
25 reps
RPE 7
4
Standing Calf Raise
1
35 reps
RPE 7
5
Seated Calf Raise
1
35 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
25 reps
RPE 7
2
Squat (Barbell)
1
25 reps
RPE 7
3
Stiff Leg Deadlift
1
25 reps
RPE 7
4
Standing Calf Raise
1
35 reps
RPE 7
5
Seated Calf Raise
1
35 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
25 reps
RPE 7
2
Squat (Barbell)
1
25 reps
RPE 7
3
Stiff Leg Deadlift
1
25 reps
RPE 7
4
Standing Calf Raise
1
35 reps
RPE 7
5
Seated Calf Raise
1
35 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
25 reps
RPE 7
2
Squat (Barbell)
1
25 reps
RPE 7
3
Stiff Leg Deadlift
1
25 reps
RPE 7
4
Standing Calf Raise
1
35 reps
RPE 7
5
Seated Calf Raise
1
35 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
25 reps
RPE 7
2
Squat (Barbell)
1
25 reps
RPE 7
3
Stiff Leg Deadlift
1
25 reps
RPE 7
4
Standing Calf Raise
1
35 reps
RPE 7
5
Seated Calf Raise
1
35 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
25 reps
RPE 7
2
Squat (Barbell)
1
25 reps
RPE 7
3
Stiff Leg Deadlift
1
25 reps
RPE 7
4
Standing Calf Raise
1
35 reps
RPE 7
5
Seated Calf Raise
1
35 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
25 reps
RPE 7
2
Squat (Barbell)
1
25 reps
RPE 7
3
Stiff Leg Deadlift
1
25 reps
RPE 7
4
Standing Calf Raise
1
35 reps
RPE 7
5
Seated Calf Raise
1
35 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
25 reps
RPE 7
2
Squat (Barbell)
1
25 reps
RPE 7
3
Stiff Leg Deadlift
1
25 reps
RPE 7
4
Standing Calf Raise
1
35 reps
RPE 7
5
Seated Calf Raise
1
35 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Incline Chest Fly (Dumbbell)
1 Set
20 Reps
@7
2
Bench Press (Barbell)
1 Set
20 Reps
@7
3
Military Press (Barbell)
1 Set
15 Reps
@7
4
Dip (Bodyweight)
1 Set
20 Reps
@7
5
Lateral Raise (Dumbbell)
1 Set
20 Reps
@7
Day 2
1
Front Squat (Barbell)
1 Set
25 Reps
@7
2
Squat (Barbell)
1 Set
25 Reps
@7
3
Stiff Leg Deadlift
1 Set
25 Reps
@7
4
Standing Calf Raise
1 Set
35 Reps
@7
5
Seated Calf Raise
1 Set
35 Reps
@7
Day 3
1
Shrug (Barbell)
1 Set
10 Reps
@7
2
Bent Over Row (Barbell)
1 Set
20 Reps
@7
3
Deadlift (Barbell)
1 Set
20 Reps
@7
4
Bicep Curl (Dumbbell)
1 Set
20 Reps
@7
5
Chin-Up (Bodyweight)
1 Set
10 Reps
@7
Day 4
1
Front Squat (Barbell)
1 Set
25 Reps
@7
2
Squat (Barbell)
1 Set
25 Reps
@7
3
Stiff Leg Deadlift
1 Set
25 Reps
@7
4
Standing Calf Raise
1 Set
35 Reps
@7
5
Seated Calf Raise
1 Set
35 Reps
@7