Program Description
4 day hypertrophy split
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length5 weeks
- Time Per Workout90 minutes
- CreatedMay 20, 2025 11:52
- Last EditedAug 09, 2025 11:35

Summary
Unleash your strength with the 4X Torso Limbs Split, a focused 5-week program designed for serious lifters looking to sculpt their upper body and enhance overall muscle definition. Comprising four training days each week, this program includes a variety of exercises targeting the chest, back, shoulders, and arms, utilizing equipment like dumbbells and barbells. Expect to build power and endurance through a mix of compound and isolation movements, ensuring a balanced approach to your torso and limb training. Get ready to elevate your fitness game and see real results!
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-15 reps
RPE 8
2
Single Arm Landmine Row
2
10-15 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 8
4
Straight Arm Pulldown
3
10-15 reps
RPE 8
5
Lying Side Lateral Raise
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-15 reps
RPE 9
2
Single Arm Landmine Row
2
10-15 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 9
4
Straight Arm Pulldown
3
10-15 reps
RPE 9
5
Lying Side Lateral Raise
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-15 reps
RPE 9
2
Single Arm Landmine Row
2
10-15 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 9
4
Straight Arm Pulldown
3
10-15 reps
RPE 9
5
Lying Side Lateral Raise
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-15 reps
RPE 10
2
Single Arm Landmine Row
2
10-15 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
4
Straight Arm Pulldown
3
10-15 reps
RPE 10
5
Lying Side Lateral Raise
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-15 reps
RPE 10
2
Single Arm Landmine Row
2
10-15 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
4
Straight Arm Pulldown
3
10-15 reps
RPE 10
5
Lying Side Lateral Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Extension (EZ Bar)
3
10-15 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
3
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Sissy Squat
2
10-15 reps
RPE 8
5A
Wrist Curls
3
15-20 reps
RPE 8
5B
Standing Calf Raise
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Extension (EZ Bar)
3
10-15 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9
3
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
4
Sissy Squat
2
10-15 reps
RPE 9
5A
Wrist Curls
3
15-20 reps
RPE 9
5B
Standing Calf Raise
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Extension (EZ Bar)
3
10-15 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9
3
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
4
Sissy Squat
2
10-15 reps
RPE 9
5A
Wrist Curls
3
15-20 reps
RPE 9
5B
Standing Calf Raise
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Extension (EZ Bar)
3
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Sissy Squat
2
10-15 reps
RPE 10
5A
Wrist Curls
3
15-20 reps
RPE 10
5B
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Extension (EZ Bar)
3
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Sissy Squat
2
10-15 reps
RPE 10
5A
Wrist Curls
3
15-20 reps
RPE 10
5B
Standing Calf Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 8
2
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 8
4
Meadow Row
2
5-10 reps
RPE 8
5
Dip (Weighted)
3
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9
4
Meadow Row
2
5-10 reps
RPE 9
5
Dip (Weighted)
3
5-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9
4
Meadow Row
2
5-10 reps
RPE 9
5
Dip (Weighted)
3
5-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 10
4
Meadow Row
2
5-10 reps
RPE 10
5
Dip (Weighted)
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 10
4
Meadow Row
2
5-10 reps
RPE 10
5
Dip (Weighted)
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
2
High Bar Squat (Barbell)
3
5-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 8
4
Seated Hamstring Curl
2
10-15 reps
RPE 8
5A
Standing Calf Raise
3
15-20 reps
RPE 8
5B
Wrist Curls
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
2
High Bar Squat (Barbell)
3
5-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 9
4
Seated Hamstring Curl
2
10-15 reps
RPE 9
5A
Standing Calf Raise
3
15-20 reps
RPE 9
5B
Wrist Curls
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
2
High Bar Squat (Barbell)
3
5-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 9
4
Seated Hamstring Curl
2
10-15 reps
RPE 9
5A
Standing Calf Raise
3
15-20 reps
RPE 9
5B
Wrist Curls
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
2
High Bar Squat (Barbell)
3
5-10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 10
4
Seated Hamstring Curl
2
10-15 reps
RPE 10
5A
Standing Calf Raise
3
15-20 reps
RPE 10
5B
Wrist Curls
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
2
High Bar Squat (Barbell)
3
5-10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 10
4
Seated Hamstring Curl
2
10-15 reps
RPE 10
5A
Standing Calf Raise
3
15-20 reps
RPE 10
5B
Wrist Curls
3
15-20 reps
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Dumbbell)2 Sets
10-15 Reps
@8
2
Single Arm Landmine Row2 Sets
10-15 Reps
@8
3
Incline Chest Fly (Dumbbell)2 Sets
10-15 Reps
@8
4
Straight Arm Pulldown3 Sets
10-15 Reps
@8
5
Lying Side Lateral Raise3 Sets
10-15 Reps
@8
Day 2
1
Seated Overhead Extension (EZ Bar)3 Sets
10-15 Reps
@8
2
Romanian Deadlift (Barbell)2 Sets
5-10 Reps
@8
3
Preacher Curl (Dumbbell)3 Sets
10-15 Reps
@8
4
Sissy Squat2 Sets
10-15 Reps
@8
5A
Wrist Curls3 Sets
15-20 Reps
@8
5B
Standing Calf Raise3 Sets
15-20 Reps
@8
Day 3
1
Behind The Back Lateral Raise (Cable)3 Sets
10-15 Reps
@8
2
Pull-Up (Neutral Grip, Weighted)3 Sets
5-10 Reps
@8
3
Incline Bench Press (Dumbbell)2 Sets
5-10 Reps
@8
4
Meadow Row2 Sets
5-10 Reps
@8
5
Dip (Weighted)3 Sets
5-10 Reps
@8
Day 4
1
Incline Curl (Dumbbell)3 Sets
10-15 Reps
@8
2
High Bar Squat (Barbell)3 Sets
5-10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)2 Sets
5-10 Reps
@8
4
Seated Hamstring Curl2 Sets
10-15 Reps
@8
5A
Standing Calf Raise3 Sets
15-20 Reps
@8
5B
Wrist Curls3 Sets
15-20 Reps
@8