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Total body 4 day split
IntermediateFree

Total body 4 day split

Matt P.
Matt P.· May 2025
iOS & Android

Overview

Length
12 weeks
Days / week
4 days
Level
Intermediate
Goal
Women's, Muscle
Equipment
Full Gym
Session length
90 min
Program for 4 days a week. Aiming for hitting all muscle groups with emphasis on chest and arms , starting each day with compound exercise and ending with an ab finisher.

Who it's for

Intermediate athletes ready for a structured program
Athletes focused on building muscle size
Athletes who can train 4 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Triceps
13.3%
Front Delts
13%
Chest
8.6%
Upper Back
8.3%
Biceps
8.3%
Hamstrings
7.1%
Middle Delts
7.1%
Abs
6.8%
Quadriceps
6.5%
Glutes
6.5%
Lats
4.7%
Forearms
2.9%
Rear Delts
2.7%
Calves
2.4%
Adductors
0.9%
Lower Back
0.6%
Abductors
0.6%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Squat (Barbell)18–10 reps10%
16–8 reps50%
13–5 reps65%
18–10 reps70%
18–10 reps75%
18–10 reps80%
2Overhead Press (Barbell)18–10 reps10%
16–8 reps50%
13–5 reps65%
18–10 reps70%
18–10 reps75%
18–10 reps80%
3Bench Press (Barbell)110–12 reps10%
16–8 reps50%
13–5 reps65%
18–10 reps70%
18–10 reps75%
18–10 reps80%
4Incline Bench Press (Dumbbell)110–15 reps40%
18–10 reps60%
18–12 reps75%
18–12 reps80%
18–12 reps85%
5Dip (Weighted)1—40%
1—65%
1—70%
1—75%
6Tricep Pushdown (Cable)112–15 reps50%
115–20 reps65%
112–15 reps70%
110–12 reps75%
7Lateral Raise (Dumbbell)112–15 reps30%
18–12 reps40%
18–15 reps65%
18–15 reps70%
18–15 reps75%
8Standing Calf Raise115–20 reps40%
110–15 reps70%
110–15 reps75%
110–15 reps80%
9Hanging Leg Raise310–12 reps100%
#ExerciseSetsRepsLoad
1Romanian Deadlift (Barbell)18–10 reps40%
15–6 reps70%
15–6 reps75%
15–6 reps80%
2Pull Through (Cable)112–15 reps40%
110–15 reps65%
110–15 reps70%
110–15 reps75%
3Leg Curl115–20 reps40%
110–15 reps65%
110–15 reps70%
110–15 reps75%
4Lat Pulldown112–15 reps40%
110–12 reps70%
110–12 reps72.5%
112–15 reps75%
5Seated Row (Cable)112–15 reps50%
110–12 reps70%
110–12 reps72.5%
112–15 reps75%
6Zottman Curl112–15 reps40%
110–12 reps65%
110–12 reps67.5%
111–12 reps70%
7Preacher Curl (EZ Bar)112–15 reps40%
18–12 reps65%
18–12 reps70%
18–12 reps75%
8Face Pull115–20 reps40%
112–15 reps65%
112–15 reps67.5%
115–20 reps70%
9Bicep Curl (Cable)112–15 reps40%
110–12 reps70%
110–12 reps72.5%
112–15 reps75%
10Cable Crunch312–15 reps100%
#ExerciseSetsRepsLoad
1Leg Press110–15 reps45%
18–12 reps75%
18–12 reps80%
18–12 reps85%
2Leg Extension115–20 reps40%
110–15 reps65%
110–15 reps70%
110–15 reps75%
3Overhead Press (Barbell)18–10 reps10%
16–8 reps50%
13–5 reps65%
18–10 reps70%
18–10 reps75%
18–10 reps80%
4Bench Press (Barbell)110–12 reps10%
16–8 reps50%
13–5 reps65%
18–10 reps70%
18–10 reps75%
18–10 reps80%
5Chest Fly (Cable)110–15 reps50%
110–15 reps65%
110–15 reps70%
115–20 reps75%
6Overhead Tricep Extension (Cable)112–15 reps50%
110–15 reps70%
110–15 reps75%
110–15 reps80%
7Lateral Raise (Dumbbell)112–15 reps30%
18–12 reps40%
18–15 reps65%
18–15 reps70%
18–15 reps75%
8Decline Bench Press (Dumbbell)18–10 reps40%
18–10 reps80%
18–10 reps85%
110–12 reps75%
9Decline Sit Up (Weighted)310–12 reps100%
#ExerciseSetsRepsLoad
1Bulgarian Split Squat (Dumbbell)112–15 reps40%
18–12 reps65%
18–12 reps70%
18–12 reps75%
2Lat Pulldown112–15 reps40%
110–12 reps70%
110–12 reps72.5%
112–15 reps75%
3Seated Row (Cable)112–15 reps50%
110–12 reps70%
110–12 reps72.5%
112–15 reps75%
4Hammer Curl (Dumbbell)112–15 reps40%
110–12 reps65%
110–12 reps67.5%
110–12 reps70%
5Bicep Curl (Cable)112–15 reps40%
110–12 reps70%
110–12 reps72.5%
112–15 reps75%
6Preacher Curl (EZ Bar)112–15 reps40%
18–12 reps65%
18–12 reps70%
18–12 reps75%
7Face Pull115–20 reps40%
112–15 reps65%
112–15 reps67.5%
115–20 reps70%
8Standing Calf Raise115–20 reps40%
110–15 reps70%
110–15 reps75%
110–15 reps80%
9Plank30.3–0.5 min100%

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Total body 4 day split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Total body 4 day split is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Total body 4 day split is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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Coaching notesBuilt-in cues from the creator inside every workout session.
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Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
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