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Doreen's 4 day split - new

by Doreen B.

Program Description

Strength training

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Dec 17, 2025 12:36
  • Last Edited
    Dec 17, 2025 12:39
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.2%
Triceps
10.5%
Chest
9.1%
Biceps
8.5%
Quadriceps
8.5%
Lats
7.1%
Glutes
7.1%
Middle Delts
6.8%
Abs
6.7%
Upper Back
6.5%
Hamstrings
6.3%
Rear Delts
3.3%
Forearms
2%
Calves
1.8%
Lower Back
1.4%
Adductors
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
-
1B
Tricep Kickback
3
-
2A
Bicep Curl (EZ Bar)
3
-
2B
Tricep Extension (Barbell)
3
-
2C
Bench Press (Close Grip)
3
-
3A
Concentration Curl
3
-
3B
Tricep Extension (Dumbbell)
3
-
4
Hammer Curl
3
-
5
Abs Crunch (Bodyweight)
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
-
1B
Tricep Kickback
3
-
2A
Bicep Curl (EZ Bar)
3
-
2B
Tricep Extension (Barbell)
3
-
2C
Bench Press (Close Grip)
3
-
3A
Concentration Curl
3
-
3B
Pullover (Dumbbell)
3
-
4
Hammer Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
-
1B
Tricep Kickback
3
-
2A
Bicep Curl (EZ Bar)
3
-
2B
Tricep Extension (Barbell)
3
-
2C
Bench Press (Close Grip)
3
-
3A
Concentration Curl
3
-
3B
Pullover (Dumbbell)
3
-
4
Hammer Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
-
1B
Tricep Kickback
3
-
2A
Bicep Curl (EZ Bar)
3
-
2B
Tricep Extension (Barbell)
3
-
2C
Bench Press (Close Grip)
3
-
3A
Concentration Curl
3
-
3B
Pullover (Dumbbell)
3
-
4
Hammer Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
-
1B
Tricep Kickback
3
-
2A
Bicep Curl (EZ Bar)
3
-
2B
Tricep Extension (Barbell)
3
-
2C
Bench Press (Close Grip)
3
-
3A
Concentration Curl
3
-
3B
Pullover (Dumbbell)
3
-
4
Hammer Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
-
1B
Tricep Kickback
3
-
2A
Bicep Curl (EZ Bar)
3
-
2B
Tricep Extension (Barbell)
3
-
2C
Bench Press (Close Grip)
3
-
3A
Concentration Curl
3
-
3B
Pullover (Dumbbell)
3
-
4
Hammer Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
-
1B
Tricep Kickback
3
-
2A
Bicep Curl (EZ Bar)
3
-
2B
Tricep Extension (Barbell)
3
-
2C
Bench Press (Close Grip)
3
-
3A
Concentration Curl
3
-
3B
Pullover (Dumbbell)
3
-
4
Hammer Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
-
1B
Tricep Kickback
3
-
2A
Bicep Curl (EZ Bar)
3
-
2B
Tricep Extension (Barbell)
3
-
2C
Bench Press (Close Grip)
3
-
3A
Concentration Curl
3
-
3B
Pullover (Dumbbell)
3
-
4
Hammer Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
-
1B
Lat Pulldown
3
-
2A
Incline Bench Press (Dumbbell)
3
-
2B
Bent Over Row (Dumbbell)
3
-
3A
Pec Fly (Dumbbell)
3
-
3B
Pullover (Dumbbell)
3
-
4
Abs Crunch (Bodyweight)
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
-
1B
Lat Pulldown
3
-
2A
Incline Bench Press (Dumbbell)
3
-
2B
Bent Over Row (Dumbbell)
3
-
3A
Pec Fly (Dumbbell)
3
-
3B
Pullover (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
-
1B
Lat Pulldown
3
-
2A
Incline Bench Press (Dumbbell)
3
-
2B
Bent Over Row (Dumbbell)
3
-
3A
Pec Fly (Dumbbell)
3
-
3B
Pullover (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
-
1B
Lat Pulldown
3
-
2A
Incline Bench Press (Dumbbell)
3
-
2B
Bent Over Row (Dumbbell)
3
-
3A
Pec Fly (Dumbbell)
3
-
3B
Pullover (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
-
1B
Lat Pulldown
3
-
2A
Incline Bench Press (Dumbbell)
3
-
2B
Bent Over Row (Dumbbell)
3
-
3A
Pec Fly (Dumbbell)
3
-
3B
Pullover (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
-
1B
Lat Pulldown
3
-
2A
Incline Bench Press (Dumbbell)
3
-
2B
Bent Over Row (Dumbbell)
3
-
3A
Pec Fly (Dumbbell)
3
-
3B
Pullover (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
-
1B
Lat Pulldown
3
-
2A
Incline Bench Press (Dumbbell)
3
-
2B
Bent Over Row (Dumbbell)
3
-
3A
Pec Fly (Dumbbell)
3
-
3B
Pullover (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
-
1B
Lat Pulldown
3
-
2A
Incline Bench Press (Dumbbell)
3
-
2B
Bent Over Row (Dumbbell)
3
-
3A
Pec Fly (Dumbbell)
3
-
3B
Pullover (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Leg Extension
3
-
3
Goblet Squat
3
-
4
Split Squat (Dumbbell)
3
-
5
Deadlift (Dumbbell)
3
-
6
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Leg Extension
3
-
3
Goblet Squat
3
-
4
Hamstring Curl
3
-
5
Split Squat (Dumbbell)
3
-
6
Deadlift (Dumbbell)
3
-
7
Hip Thrust (Dumbbell)
3
-
8
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Leg Extension
3
-
3
Goblet Squat
3
-
4
Hamstring Curl
3
-
5
Split Squat (Dumbbell)
3
-
6
Deadlift (Dumbbell)
3
-
7
Hip Thrust (Dumbbell)
3
-
8
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Leg Extension
3
-
3
Goblet Squat
3
-
4
Hamstring Curl
3
-
5
Split Squat (Dumbbell)
3
-
6
Deadlift (Dumbbell)
3
-
7
Hip Thrust (Dumbbell)
3
-
8
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Leg Extension
3
-
3
Goblet Squat
3
-
4
Hamstring Curl
3
-
5
Split Squat (Dumbbell)
3
-
6
Deadlift (Dumbbell)
3
-
7
Hip Thrust (Dumbbell)
3
-
8
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Leg Extension
3
-
3
Goblet Squat
3
-
4
Hamstring Curl
3
-
5
Split Squat (Dumbbell)
3
-
6
Deadlift (Dumbbell)
3
-
7
Hip Thrust (Dumbbell)
3
-
8
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Leg Extension
3
-
3
Goblet Squat
3
-
4
Hamstring Curl
3
-
5
Split Squat (Dumbbell)
3
-
6
Deadlift (Dumbbell)
3
-
7
Hip Thrust (Dumbbell)
3
-
8
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Leg Extension
3
-
3
Goblet Squat
3
-
4
Hamstring Curl
3
-
5
Split Squat (Dumbbell)
3
-
6
Deadlift (Dumbbell)
3
-
7
Hip Thrust (Dumbbell)
3
-
8
Standing Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Raise
3
-
1B
Lateral Raise (Dumbbell)
3
-
1C
Rear Delt Fly (Dumbbell)
3
-
2
Upright Row (Dumbbell)
3
-
3
Y Raise
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Weighted Double Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Raise
3
-
1B
Lateral Raise (Dumbbell)
3
-
1C
Rear Delt Fly (Dumbbell)
3
-
2
Arnold Press
3
-
3
Upright Row (Dumbbell)
3
-
4
Lying Side Lateral Raise
3
-
5
Weighted Double Crunch
3
-
6
Plank
3
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Raise
3
-
1B
Lateral Raise (Dumbbell)
3
-
1C
Rear Delt Fly (Dumbbell)
3
-
2
Arnold Press
3
-
3
Upright Row (Dumbbell)
3
-
4
Lying Side Lateral Raise
3
-
5
Weighted Double Crunch
3
-
6
Plank
3
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Raise
3
-
1B
Lateral Raise (Dumbbell)
3
-
1C
Rear Delt Fly (Dumbbell)
3
-
2
Arnold Press
3
-
3
Upright Row (Dumbbell)
3
-
4
Lying Side Lateral Raise
3
-
5
Weighted Double Crunch
3
-
6
Plank
3
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Raise
3
-
1B
Lateral Raise (Dumbbell)
3
-
1C
Rear Delt Fly (Dumbbell)
3
-
2
Arnold Press
3
-
3
Upright Row (Dumbbell)
3
-
4
Lying Side Lateral Raise
3
-
5
Weighted Double Crunch
3
-
6
Plank
3
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Raise
3
-
1B
Lateral Raise (Dumbbell)
3
-
1C
Rear Delt Fly (Dumbbell)
3
-
2
Arnold Press
3
-
3
Upright Row (Dumbbell)
3
-
4
Lying Side Lateral Raise
3
-
5
Weighted Double Crunch
3
-
6
Plank
3
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Raise
3
-
1B
Lateral Raise (Dumbbell)
3
-
1C
Rear Delt Fly (Dumbbell)
3
-
2
Arnold Press
3
-
3
Upright Row (Dumbbell)
3
-
4
Lying Side Lateral Raise
3
-
5
Weighted Double Crunch
3
-
6
Plank
3
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Raise
3
-
1B
Lateral Raise (Dumbbell)
3
-
1C
Rear Delt Fly (Dumbbell)
3
-
2
Arnold Press
3
-
3
Upright Row (Dumbbell)
3
-
4
Lying Side Lateral Raise
3
-
5
Weighted Double Crunch
3
-
6
Plank
3
30 mins
-
Week 1
1 / 8 Weeks
Day 1
1A
Bicep Curl (Dumbbell)
3 Sets
-
1B
Tricep Kickback
3 Sets
-
2A
Bicep Curl (EZ Bar)
3 Sets
-
2B
Tricep Extension (Barbell)
3 Sets
-
2C
Bench Press (Close Grip)
3 Sets
-
3A
Concentration Curl
3 Sets
-
3B
Tricep Extension (Dumbbell)
3 Sets
-
4
Hammer Curl
3 Sets
-
5
Abs Crunch (Bodyweight)
1 Set
100 Reps
-
Day 4
1A
Front Raise
3 Sets
-
1B
Lateral Raise (Dumbbell)
3 Sets
-
1C
Rear Delt Fly (Dumbbell)
3 Sets
-
2
Upright Row (Dumbbell)
3 Sets
-
3
Y Raise
3 Sets
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
-
5
Weighted Double Crunch
3 Sets
-
Day 3
1
Squat (Dumbbell)
3 Sets
-
2
Leg Extension
3 Sets
-
3
Goblet Squat
3 Sets
-
4
Split Squat (Dumbbell)
3 Sets
-
5
Deadlift (Dumbbell)
3 Sets
-
6
Standing Calf Raise
3 Sets
-
Day 2
1A
Bench Press (Dumbbell)
3 Sets
-
1B
Lat Pulldown
3 Sets
-
2A
Incline Bench Press (Dumbbell)
3 Sets
-
2B
Bent Over Row (Dumbbell)
3 Sets
-
3A
Pec Fly (Dumbbell)
3 Sets
-
3B
Pullover (Dumbbell)
3 Sets
-
4
Abs Crunch (Bodyweight)
1 Set
100 Reps
-