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The "Longevity & Power" 4-Day Split

by Drew R.

Program Description

Unlock your strength and longevity with the "Longevity & Power" 4-Day Split, a comprehensive 6-week program designed to enhance muscle sculpting and overall fitness. This intermediate-level routine combines targeted exercises for all major muscle groups, utilizing a full gym setup to maximize your results. Each workout lasts about 50 minutes, ensuring you stay engaged and challenged while building a sustainable, powerful physique. Commit to this program and discover how to train smarter for lasting strength and vitality!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 19, 2025 09:47
  • Last Edited
    Dec 19, 2025 11:44
Muscle Engagement
Front
Back
MuscleSet
Other
12.4%
Upper Back
11%
Chest
8.3%
Abs
8.3%
Lats
8.3%
Glutes
8.3%
Quadriceps
8.3%
Forearms
6.9%
Front Delts
6.2%
Hamstrings
6.2%
Lower Back
4.5%
Triceps
4.1%
Rear Delts
2.1%
Middle Delts
2.1%
Calves
2.1%
Adductors
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
2
15 reps
RPE 8
2
Thread the Needle
2
10 reps
RPE 7
3
Wall Slides
3
10 reps
RPE 8
4
Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Incline Pushups
3
AMRAP
RPE 10
6
Pike Pushups
3
10 reps
RPE 8-10
7
Plank
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
2
15 reps
RPE 8
2
Thread the Needle
2
10 reps
RPE 7
3
Wall Slides
3
10 reps
RPE 8
4
Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Incline Pushups
3
AMRAP
RPE 10
6
Pike Pushups
3
10 reps
RPE 8-10
7
Plank
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
2
15 reps
RPE 8
2
Thread the Needle
2
10 reps
RPE 7
3
Wall Slides
3
10 reps
RPE 8
4
Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Incline Pushups
3
AMRAP
RPE 10
6
Pike Pushups
3
10 reps
RPE 8-10
7
Plank
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
2
15 reps
RPE 8
2
Thread the Needle
2
10 reps
RPE 7
3
Wall Slides
3
10 reps
RPE 8
4
Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Incline Pushups
3
AMRAP
RPE 10
6
Pike Pushups
3
10 reps
RPE 8-10
7
Plank
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
2
15 reps
RPE 8
2
Thread the Needle
2
10 reps
RPE 7
3
Wall Slides
3
10 reps
RPE 8
4
Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Incline Pushups
3
AMRAP
RPE 10
6
Pike Pushups
3
10 reps
RPE 8-10
7
Plank
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
2
15 reps
RPE 8
2
Thread the Needle
2
10 reps
RPE 7
3
Wall Slides
3
10 reps
RPE 8
4
Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Incline Pushups
3
AMRAP
RPE 10
6
Pike Pushups
3
10 reps
RPE 8-10
7
Plank
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
30-45 mins
RPE 10
2
Barbell Row
3
8-10 reps
RPE 8-10
3
Inverted Row
3
10-12 reps
RPE 8
4
Superman
3
1 mins
RPE 8-10
5
Bicep/Grip: Towel Pull-ups/Hangs
3
1 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
30-45 mins
RPE 10
2
Barbell Row
3
8-10 reps
RPE 8-10
3
Inverted Row
3
10-12 reps
RPE 8
4
Superman
3
1 mins
RPE 8-10
5
Bicep/Grip: Towel Pull-ups/Hangs
3
1 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
30-45 mins
RPE 10
2
Barbell Row
3
8-10 reps
RPE 8-10
3
Inverted Row
3
10-12 reps
RPE 8
4
Superman
3
1 mins
RPE 8-10
5
Bicep/Grip: Towel Pull-ups/Hangs
3
1 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
30-45 mins
RPE 10
2
Barbell Row
3
8-10 reps
RPE 8-10
3
Inverted Row
3
10-12 reps
RPE 8
4
Superman
3
1 mins
RPE 8-10
5
Bicep/Grip: Towel Pull-ups/Hangs
3
1 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
30-45 mins
RPE 10
2
Barbell Row
3
8-10 reps
RPE 8-10
3
Inverted Row
3
10-12 reps
RPE 8
4
Superman
3
1 mins
RPE 8-10
5
Bicep/Grip: Towel Pull-ups/Hangs
3
1 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
30-45 mins
RPE 10
2
Barbell Row
3
8-10 reps
RPE 8-10
3
Inverted Row
3
10-12 reps
RPE 8
4
Superman
3
1 mins
RPE 8-10
5
Bicep/Grip: Towel Pull-ups/Hangs
3
1 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
4
10 reps
-
2
Goblet Squat
3
10-12 reps
RPE 9-10
3
Step-Up (Weighted)
3
10 reps
RPE 7-9
4
Glute Bridge Hold
3
15 reps
RPE 8-10
5
Single Leg Stance
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
4
10 reps
-
2
Goblet Squat
3
10-12 reps
RPE 9-10
3
Step-Up (Weighted)
3
10 reps
RPE 7-9
4
Glute Bridge Hold
3
15 reps
RPE 8-10
5
Single Leg Stance
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
4
10 reps
-
2
Goblet Squat
3
10-12 reps
RPE 9-10
3
Step-Up (Weighted)
3
10 reps
RPE 7-9
4
Glute Bridge Hold
3
15 reps
RPE 8-10
5
Single Leg Stance
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
4
10 reps
-
2
Goblet Squat
3
10-12 reps
RPE 9-10
3
Step-Up (Weighted)
3
10 reps
RPE 7-9
4
Glute Bridge Hold
3
15 reps
RPE 8-10
5
Single Leg Stance
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
4
10 reps
-
2
Goblet Squat
3
10-12 reps
RPE 9-10
3
Step-Up (Weighted)
3
10 reps
RPE 7-9
4
Glute Bridge Hold
3
15 reps
RPE 8-10
5
Single Leg Stance
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
4
10 reps
-
2
Goblet Squat
3
10-12 reps
RPE 9-10
3
Step-Up (Weighted)
3
10 reps
RPE 7-9
4
Glute Bridge Hold
3
15 reps
RPE 8-10
5
Single Leg Stance
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deep Squat ISO-Hold
3
1 mins
RPE 8
2A
Push Up
3
10 reps
RPE 7
2B
Air Squat
3
15 reps
-
2C
Inverted Row
3
10 reps
-
3
Farmer's Walk (Weighted)
4
1 mins
RPE 8
4
Bird Dog
3
12 reps
RPE 8-10
5
Bear Crawl
3
1 mins
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deep Squat ISO-Hold
3
1 mins
RPE 8
2A
Push Up
3
10 reps
RPE 7
2B
Air Squat
3
15 reps
-
2C
Inverted Row
3
10 reps
-
3
Farmer's Walk (Weighted)
4
1 mins
RPE 8
4
Bird Dog
3
12 reps
RPE 8-10
5
Bear Crawl
3
1 mins
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deep Squat ISO-Hold
3
1 mins
RPE 8
2A
Push Up
3
10 reps
RPE 7
2B
Air Squat
3
15 reps
-
2C
Inverted Row
3
10 reps
-
3
Farmer's Walk (Weighted)
4
1 mins
RPE 8
4
Bird Dog
3
12 reps
RPE 8-10
5
Bear Crawl
3
1 mins
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deep Squat ISO-Hold
3
1 mins
RPE 8
2A
Push Up
3
10 reps
RPE 7
2B
Air Squat
3
15 reps
-
2C
Inverted Row
3
10 reps
-
3
Farmer's Walk (Weighted)
4
1 mins
RPE 8
4
Bird Dog
3
12 reps
RPE 8-10
5
Bear Crawl
3
1 mins
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deep Squat ISO-Hold
3
1 mins
RPE 8
2A
Push Up
3
10 reps
RPE 7
2B
Air Squat
3
15 reps
-
2C
Inverted Row
3
10 reps
-
3
Farmer's Walk (Weighted)
4
1 mins
RPE 8
4
Bird Dog
3
12 reps
RPE 8-10
5
Bear Crawl
3
1 mins
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deep Squat ISO-Hold
3
1 mins
RPE 8
2A
Push Up
3
10 reps
RPE 7
2B
Air Squat
3
15 reps
-
2C
Inverted Row
3
10 reps
-
3
Farmer's Walk (Weighted)
4
1 mins
RPE 8
4
Bird Dog
3
12 reps
RPE 8-10
5
Bear Crawl
3
1 mins
RPE 8-10
Week 1
1 / 6 Weeks
Day 1
1
Cat Cow Stretch
2 Sets
15 Reps
@8
2
Thread the Needle
2 Sets
10 Reps
@7
3
Wall Slides
3 Sets
10 Reps
@8
4
Bench Press (Dumbbell)
3 Sets
8 Reps
@8
5
Incline Pushups
3 Sets
AMRAP
@10
6
Pike Pushups
3 Sets
10 Reps
@8-10
7
Plank
3 Sets
@10
Day 2
1
Dead Hang
3 Sets
30-45 mins
@10
2
Barbell Row
3 Sets
8-10 Reps
@8-10
3
Inverted Row
3 Sets
10-12 Reps
@8
4
Superman
3 Sets
1 mins
@8-10
5
Bicep/Grip: Towel Pull-ups/Hangs
3 Sets
1 mins
@8-10
Day 3
1
World's Greatest Stretch
4 Sets
10 Reps
-
2
Goblet Squat
3 Sets
10-12 Reps
@9-10
3
Step-Up (Weighted)
3 Sets
10 Reps
@7-9
4
Glute Bridge Hold
3 Sets
15 Reps
@8-10
5
Single Leg Stance
3 Sets
1 mins
@8
Day 4
1
Deep Squat ISO-Hold
3 Sets
1 mins
@8
2A
Push Up
3 Sets
10 Reps
@7
2B
Air Squat
3 Sets
15 Reps
-
2C
Inverted Row
3 Sets
10 Reps
-
3
Farmer's Walk (Weighted)
4 Sets
1 mins
@8
4
Bird Dog
3 Sets
12 Reps
@8-10
5
Bear Crawl
3 Sets
1 mins
@8-10