4 Day Split
Strength and Hypertrophy program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 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 8 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 60 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.
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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
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
