Big bench and hypertrophy Upper lower 4x week
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 0 reps |
| 2 | Ring Pull Up | 3 | 0 reps |
| 3 | Pec Fly (Dumbbell) | 3 | 10–15 reps |
| 4 | Tricep Rope Push Down (Cable) | 3 | 10–15 reps |
| 5 | Preacher Curl (Barbell) | 3 | 8–12 reps |
| 6 | French Press | 3 | 10–15 reps |
| 7 | Upright Row (Barbell) | 3 | 8–12 reps |
| 8 | Ab Wheel | 3 | 10–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Hamstring Curl | 3 | 8–12 reps |
| 2 | Hack Squat | 3 | 8–12 reps |
| 3 | Bent Over Row (Barbell) | 3 | 0 reps |
| 4 | Leg Extension | 3 | 10–15 reps |
| 5 | Toe Press | 3 | 8–12 reps |
| 1 | 8–123 reps | ||
| 6 | Decline Crunch | 3 | 10–15 reps |
| 7 | Neck Curl | 2 | AMRAP |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Close Grip) | 3 | 6–10 reps | — |
| 2 | Lat Pulldown | 4 | 8–12 reps | — |
| 3 | Incline Bench Press (Dumbbell) | 2 | 8–12 reps | — |
| 4 | Chest Supported Row (Dumbbell) | 1 | 0 reps | @9 |
| 1 | 0 reps | @10 | ||
| 5 | Hammer Curl | 3 | 8–12 reps | — |
| 6 | Tricep Rope Push Down (Cable) | 2 | 10–15 reps | — |
| 7 | Overhead Tricep Extension (Cable) | 1 | AMRAP | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 0 reps |
| 2 | Split Squat (Smith Machine) | 3 | 8–12 reps |
| 3 | Ab Wheel | 3 | 10–20 reps |
| 4 | Hip Abductor (Machine) | 4 | 8–12 reps |
| 5 | Toe Press | 3 | 10–15 reps |
| 6 | Neck Curl | 2 | 10–20 reps |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Big bench and hypertrophy Upper lower 4x week is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 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 100 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.
Big bench and hypertrophy Upper lower 4x week 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Big bench and hypertrophy Upper lower 4x week 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
