logo
BoostcampPNG

4 Day Split

by Francis Patrick

Program Description

For Optimal muscle growth

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 20, 2025 07:00
  • Last Edited
    Jun 18, 2025 10:27

Summary

The 4 Day Split program is an 8-week training regimen designed to maximize muscle growth and strength through a balanced approach to upper and lower body workouts. Committing just four days a week, you'll engage in targeted exercises like the Incline Bench Press and Squat, ensuring comprehensive development across all major muscle groups. Each session is crafted to challenge your limits while promoting recovery, making it ideal for those looking to elevate their fitness game. Get ready to build strength and sculpt your physique with this structured and effective plan!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Pallof Press
3
20 reps
-
6
Back Extension
3
10 reps
-
7
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Close Grip Dumbell press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Close Grip Dumbell press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Close Grip Dumbell press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Close Grip Dumbell press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Close Grip Dumbell press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Close Grip Dumbell press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Close Grip Dumbell press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Front Raise
3
10 reps
-
6
Front Squat (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Pallof Press
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Pallof Press
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Pallof Press
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Pallof Press
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Pallof Press
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Pallof Press
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Pallof Press
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Reverse Lunge (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
12 reps
-
6
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
12 reps
-
6
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
12 reps
-
6
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
12 reps
-
6
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
12 reps
-
6
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
12 reps
-
6
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
12 reps
-
6
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Mid Chest Cable Fly
3
12 reps
-
4
Face Away Cable Curl
3
8 reps
-
5
Face Pull
3
12 reps
-
6
Goblet Squat
3
8 reps
-
7
Leg Press
3
10 reps
-
8
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Single Leg Press
3
10 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Single Leg Press
3
10 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Single Leg Press
3
10 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Single Leg Press
3
10 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Single Leg Press
3
10 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Single Leg Press
3
10 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Single Leg Press
3
10 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
2
Wide Grip Pull-Up
3 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
4
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
-
5
Front Raise
3 Sets
10 Reps
-
6
Front Squat (Barbell)
3 Sets
8 Reps
-
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Standing Calf Raise
3 Sets
15 Reps
-
5
Pallof Press
3 Sets
20 Reps
-
6
Back Extension
3 Sets
10 Reps
-
7
Cable Crunch
3 Sets
10 Reps
-
Day 4
1
Bench Press (Dumbbell)
3 Sets
8 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Mid Chest Cable Fly
3 Sets
12 Reps
-
4
Face Away Cable Curl
3 Sets
8 Reps
-
5
Face Pull
3 Sets
12 Reps
-
6
Goblet Squat
3 Sets
8 Reps
-
7
Leg Press
3 Sets
10 Reps
-
8
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
-
Day 3
1
Hack Squat
3 Sets
10 Reps
-
2
Hip Thrust (Barbell)
3 Sets
10 Reps
-
3
Lying Leg Curl
3 Sets
10 Reps
-
4
Hanging Leg Raise
3 Sets
10 Reps
-
5
Seated Calf Raise
3 Sets
15 Reps
-
6
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
-