Intermediate–AdvancedFree

4 Day Hypertrophy Ups and Lows (Upper Body biased)

miksvell· Oct 2024

3athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

4 days

Level

Intermediate, Advanced

Goal

Muscle, Athletics, Bodyweight Fitness, Women's

Equipment

Full Gym

Session length

70 min

This program is the culmination of years of my personal experience in working out, as well as insights gathered from fitness influencers and knowledgeable individuals in the fitness community. It’s not just a workout plan but a reflection of what has worked for me personally. Some exercises in this program are my favorites because they have delivered great results or simply felt good to perform. The foundation of this program is a basic double progression method. In simple terms, you’ll work within a set and rep range, and once you hit the top of that range for all sets, you’ll increase the weight. For instance, if you have 3 sets of 5-8 reps (3x5-8), you’ll gradually add reps each week until you reach 3x8 with the current weight. After that, you’ll increase the weight and start over at the lower end of the range. It’s straightforward—so don’t overthink it! For optimal recovery, rest between sets should be 90 to 150 seconds, with 2 minutes being ideal if you’re unsure. Methods explained: Cluster sets - small sets inside a regular set. These small sets are known as sub-sets. Short rests are added between every sub-set. This allows your muscles to recover, and you can train with heavier weights with less fatigue. For example 5 minutes of exercise with 10-15 seconds break between 5 reps Super set - doing two exercises in a succession without rest (preferably these 2 exercises should work different muscle / be complementary groups so you can train one while resting the other one)

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

13.7%

Triceps

13.2%

Front Delts

11%

Chest

8.4%

Lats

8.1%

Biceps

7.4%

Quadriceps

5.1%

Middle Delts

4.9%

Hamstrings

4.4%

Abs

4.3%

Glutes

4.2%

Lower Back

Calves

2.7%

Forearms

2.5%

Adductors

2.3%

Abductors

1.8%

Neck

1.7%

Rear Delts

1.4%

Week 1 Workouts

#	Exercise	Sets	Reps
1	Reverse Pec Deck	3	8–10 reps
2	Lat Pulldown	3	5–8 reps
3	Dip (Bodyweight)	3	10–15 reps
Superset
4A	Inverted Row	3	8–12 reps
4B	Push Up	3	8–12 reps
Superset
5A	V-Handle Tricep Pushdown (Cable)	3	12–15 reps
5B	Incline Curl (Dumbbell)	3	6–8 reps
Superset
6A	Decline Crunch (Weighted)	2	8–12 reps
6B	Seated Shoulder Press (Behind Neck)	2	10–12 reps
Superset
7A	Shrug (Trap Bar)	2	8–12 reps
7B	Neck Curl	2	10–15 reps

#	Exercise	Sets	Reps
1	Leg Curl	2	8–12 reps
2	Heel Elevated Squat (Barbell)	2	5–8 reps
Superset
3A	Leg Extension	2	8–12 reps
3B	Back Extension (Weighted)	2	8–12 reps
Superset
4A	Hip Abductor (Machine)	2	8–12 reps
4B	Hip Adductor (Machine)	2	8–12 reps
Superset
5A	Standing Calf Raise	2	12–15 reps
5B	Weighted Hanging Knee Raise	2	10–15 reps
Superset
6A	Unilateral Preacher Curl (Dumbbell) Normal	2	8–10 reps
6B	Tricep Rope Push Down (Cable)	2	8–10 reps
Superset
7A	One Arm Lateral Raise (Cable) Normal	2	8–10 reps
7B	Upright Row (Barbell)	2	6–10 reps

#	Exercise	Sets	Reps
1	Pull-Up (Neutral Grip, Weighted)	3	6–10 reps
2	Incline Bench Press (Dumbbell)	3	6–10 reps
Superset
3A	Inverted Row	3	8–12 reps
3B	Push Up	3	8–12 reps
Superset
4A	Chest Fly (Machine)	3	8–12 reps
4B	Seated Shoulder Press (Front Neck)	3	6–8 reps
Superset
5A	Overhead Tricep Extension (Cable)	3	10–15 reps
5B	Incline Curl (Dumbbell)	3	6–10 reps
Superset
6A	Shrug (Trap Bar)	2	8–12 reps
6B	Decline Crunch (Weighted)	2	8–12 reps

#	Exercise	Sets	Reps
1	Lying Leg Curl	1	8–12 reps
2	Leg Extension	2	10–12 reps
3	Leg Press	2	6–8 reps
4	Romanian Deadlift (Barbell)	2	8–12 reps
Superset
5A	Hip Adductor (Machine)	2	8–12 reps
5B	Standing Calf Raise	2	12–15 reps
5C	Weighted Hanging Knee Raise	2	8–12 reps
Superset
6A	Unilateral Preacher Curl (Dumbbell) Normal	2	8–10 reps
6B	V-Handle Tricep Pushdown (Cable)	2	8–12 reps
Superset
7A	One Arm Lateral Raise (Cable) Behind	2	8–10 reps
7B	Upright Row (Barbell)	2	6–10 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, 4 Day Hypertrophy Ups and Lows (Upper Body biased) 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.

4 Day Hypertrophy Ups and Lows (Upper Body biased) 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.

4 Day Hypertrophy Ups and Lows (Upper Body biased) 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

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