Short 4 week UL program high intensity

by Andreas E.

5 athletes joined

Program Description

Program Overview

Level
Novice
Goal
Powerbuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
70 minutes
Created
May 11, 2025 09:30
Last Edited
Jun 18, 2025 10:13

Summary

Get ready to elevate your strength with this high-intensity 4-week upper/lower split program! Designed for four days a week, each session targets major muscle groups through a mix of barbell, machine, and cable exercises, ensuring comprehensive development. Expect to push your limits with movements like the Overhead Press and Leg Press, all while honing your technique with guided video demonstrations. Perfect for those looking to maximize their gains in a short timeframe, this program will challenge you to build strength and endurance like never before.

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Overhead Press (Barbell)

5 reps

Lat Pulldown

8 reps

Chest Press (Machine)

10 reps

Seated Row (Cable)

8 reps

Upright Row (Barbell)

12 reps

Tricep Rope Push Down (Cable)

10-12 reps

Day 1

Overhead Press (Barbell)

5 reps

Lat Pulldown

8 reps

Chest Press (Machine)

10 reps

Seated Row (Cable)

8 reps

Upright Row (Barbell)

12 reps

Tricep Rope Push Down (Cable)

10-12 reps

Day 1

Overhead Press (Barbell)

5 reps

Lat Pulldown

8 reps

Chest Press (Machine)

10 reps

Seated Row (Cable)

8 reps

Upright Row (Barbell)

12 reps

Tricep Rope Push Down (Cable)

10-12 reps

Day 1

Overhead Press (Barbell)

5 reps

Lat Pulldown

8 reps

Chest Press (Machine)

10 reps

Seated Row (Cable)

8 reps

Upright Row (Barbell)

12 reps

Tricep Rope Push Down (Cable)

10-12 reps

Day 2

Leg Press

6-8 reps

10-12 reps

Hip Adductor (Machine)

10 reps

Tibialis Raise

RPE 10

Single-Leg Leg Curl

9-12 reps

Leg Extension

9-12 reps

Abs Crunch (Machine)

RPE 10

Day 2

Leg Press

6-8 reps

10-12 reps

Hip Adductor (Machine)

10 reps

Tibialis Raise

RPE 10

Single-Leg Leg Curl

9-12 reps

Leg Extension

9-12 reps

Abs Crunch (Machine)

RPE 10

Day 2

Leg Press

6-8 reps

10-12 reps

Hip Adductor (Machine)

10 reps

Tibialis Raise

RPE 10

Single-Leg Leg Curl

9-12 reps

Leg Extension

9-12 reps

Abs Crunch (Machine)

RPE 10

Day 2

Leg Press

6-8 reps

10-12 reps

Hip Adductor (Machine)

10 reps

Tibialis Raise

RPE 10

Single-Leg Leg Curl

9-12 reps

Leg Extension

9-12 reps

Abs Crunch (Machine)

RPE 10

Day 3

Bench Press (Barbell)

5 reps

Chest Supported Row (Machine)

8 reps

RPE 10

Seated Shoulder Press (Dumbbell)

10 reps

Reverse Pec Deck

10-15 reps

Bicep Curl (Dumbbell)

8-12 reps

Seated Dip (Machine)

10 reps

Day 3

Bench Press (Barbell)

5 reps

Chest Supported Row (Machine)

8 reps

RPE 10

Seated Shoulder Press (Dumbbell)

10 reps

Reverse Pec Deck

10-15 reps

Bicep Curl (Dumbbell)

8-12 reps

Seated Dip (Machine)

10 reps

Day 3

Bench Press (Barbell)

5 reps

Chest Supported Row (Machine)

8 reps

RPE 10

Seated Shoulder Press (Dumbbell)

10 reps

Reverse Pec Deck

10-15 reps

Bicep Curl (Dumbbell)

8-12 reps

Seated Dip (Machine)

10 reps

Day 3

Bench Press (Barbell)

5 reps

Chest Supported Row (Machine)

8 reps

RPE 10

Seated Shoulder Press (Dumbbell)

10 reps

Reverse Pec Deck

10-15 reps

Bicep Curl (Dumbbell)

8-12 reps

Seated Dip (Machine)

10 reps

Day 4

Romanian Deadlift (Barbell)

6 reps

10 reps

Walking Lunge (Dumbbell)

20 reps

Seated Hamstring Curl

8-12 reps

Leg Extension

10-15 reps

Glute Kickback (Cable)

10 reps

Lateral Raise (Dumbbell)

10-15 reps

Day 4

Romanian Deadlift (Barbell)

6 reps

10 reps

Walking Lunge (Dumbbell)

20 reps

Seated Hamstring Curl

8-12 reps

Leg Extension

10-15 reps

Glute Kickback (Cable)

10 reps

Lateral Raise (Dumbbell)

10-15 reps

Day 4

Romanian Deadlift (Barbell)

6 reps

10 reps

Walking Lunge (Dumbbell)

20 reps

Seated Hamstring Curl

8-12 reps

Leg Extension

10-15 reps

Glute Kickback (Cable)

10 reps

Lateral Raise (Dumbbell)

10-15 reps

Day 4

Romanian Deadlift (Barbell)

6 reps

10 reps

Walking Lunge (Dumbbell)

20 reps

Seated Hamstring Curl

8-12 reps

Leg Extension

10-15 reps

Glute Kickback (Cable)

10 reps

Lateral Raise (Dumbbell)

10-15 reps

Day 1

Overhead Press (Barbell)

3 Sets

5 Reps

Lat Pulldown

3 Sets

8 Reps

Chest Press (Machine)

3 Sets

10 Reps

Seated Row (Cable)

3 Sets

8 Reps

Upright Row (Barbell)

3 Sets

12 Reps

Tricep Rope Push Down (Cable)

3 Sets

10-12 Reps

Day 2

Leg Press

2 Sets

1 Set

6-8 Reps

10-12 Reps

Hip Adductor (Machine)

3 Sets

10 Reps

Tibialis Raise

2 Sets

@10

Single-Leg Leg Curl

3 Sets

9-12 Reps

Leg Extension

3 Sets

9-12 Reps

Abs Crunch (Machine)

2 Sets

@10

Day 4

Romanian Deadlift (Barbell)

1 Set

2 Sets

6 Reps

10 Reps

Walking Lunge (Dumbbell)

3 Sets

20 Reps

Seated Hamstring Curl

3 Sets

8-12 Reps

Leg Extension

3 Sets

10-15 Reps

Glute Kickback (Cable)

3 Sets

10 Reps

Lateral Raise (Dumbbell)

2 Sets

10-15 Reps

Day 3

Bench Press (Barbell)

3 Sets

5 Reps

Chest Supported Row (Machine)

2 Sets

1 Set

8 Reps

@10

Seated Shoulder Press (Dumbbell)

3 Sets

10 Reps

Reverse Pec Deck

2 Sets

10-15 Reps

Bicep Curl (Dumbbell)

3 Sets

8-12 Reps

Seated Dip (Machine)

2 Sets

10 Reps