Upper/Lower 4 day
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Hamstring Curl | 2 | 6–8 reps |
| 2 | Hack Squat | 2 | 4–6 reps |
| 3 | Bulgarian Split Squat (Dumbbell) | 2 | 6–8 reps |
| 4 | Leg Extension | 2 | 6–8 reps |
| 5 | Hip Abductor (Machine) | 1 | 8–10 reps |
| 6 | Seated Calf Raise | 2 | 8–10 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lateral Raise (Dumbbell) | 2 | 6–8 reps | @10 |
| 2 | Incline Bench Press (Smith Machine) | 2 | 6–8 reps | @10 |
| Superset | ||||
| 3A | T-Bar Row | 2 | 6–8 reps | — |
| 3B | Kelso Shrug | 1 | AMRAP | — |
| 4 | Chest Fly (Cable) | 2 | 6–8 reps | — |
| 5 | Lat Pulldown (Neutral Grip) | 2 | 6–8 reps | — |
| 6 | Overhead Tricep Extension (Cable) | 1 | 10–12 reps | — |
| 7 | Bayesian Curl | 1 | 10–12 reps | — |
| 8 | Single Arm Tricep Extension (Cable) | 1 | 10–12 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 2 | 4–6 reps |
| 2 | Leg Press | 2 | 6–8 reps |
| 3 | Seated Hamstring Curl | 2 | 4–6 reps |
| 4 | Leg Extension | 2 | 8–10 reps |
| 5 | Seated Calf Raise | 1 | 8–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 2 | 4–6 reps |
| 2 | Seated Row (Machine) | 2 | 6–8 reps |
| 3 | Chest Fly (Cable) | 2 | 6–8 reps |
| Superset | |||
| 4A | T-Bar Row | 2 | 4–6 reps |
| 4B | Kelso Shrug | 2 | AMRAP |
| 5 | Lateral Raise (Dumbbell) | 1 | 8–10 reps |
| 6 | Bayesian Curl | 1 | 8–10 reps |
| 7 | Single Arm Tricep Extension (Cable) | 1 | 8–10 reps |
| 8 | Hammer Curl (Dumbbell) | 1 | 8–10 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Upper/Lower 4 day is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 70 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.
Upper/Lower 4 day 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Upper/Lower 4 day 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
