4 Day Upper Focused Full Body
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Incline Chest Press (Machine) | 3 | 6–10 reps | @9.5 |
| 1B | Lat Pulldown (Neutral Grip) | 3 | 8–12 reps | @10 |
| Superset | ||||
| 2A | Dip (Bodyweight) | 2 | AMRAP | — |
| 2B | Lat Pulldown (Neutral Grip) | 1 | 6–10 reps | @10 |
| 1 | 6–10 reps | — | ||
| Superset | ||||
| 3A | Chest Fly (Cable) | 2 | 10–15 reps | @10 |
| 3B | Single Arm High Row (Cable) | 2 | 6–10 reps | @10 |
| 4 | Lying Pullover (Cable) | 2 | 10–15 reps | @10 |
| 5 | Calf Raise (Leg Press) | 3 | 15–20 reps | @10 |
| 6 | Hanging Leg Raise | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Romanian Deadlift (Barbell) | 3 | 6–10 reps | @10 |
| 1B | Hack Squat | 3 | 6–10 reps | @10 |
| Superset | ||||
| 2A | Cable Preacher Curl | 3 | 8–12 reps | @10 |
| 2B | JM Press | 3 | 6–10 reps | @10 |
| Superset | ||||
| 3A | Incline Curl (Dumbbell) | 2 | 6–10 reps | @10 |
| 3B | Tricep Extension (Cable) | 2 | 8–12 reps | @10 |
| Superset | ||||
| 4A | Lateral Raise (Cable) | 3 | 10–15 reps | @10 |
| 4B | Rear Delt Crossover | 3 | 10–15 reps | @10 |
| Superset | ||||
| 5A | Decline Sit Up (Weighted) | 2 | 8–12 reps | @10 |
| 5B | Standing Calf Raise | 2 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Dip (Weighted) | 3 | 5–8 reps | @9.5 |
| 1B | Wide Grip Neutral Lat Pulldown | 3 | 6–10 reps | @10 |
| Superset | ||||
| 2A | Chest Press (Machine) | 2 | 6–10 reps | @10 |
| 2B | Bent Over Row (Barbell) | 2 | 6–10 reps | @10 |
| Superset | ||||
| 3A | Shrug (Barbell) | 3 | 6–10 reps | @10 |
| 3B | Chest Fly (Cable) | 3 | 10–15 reps | @10 |
| Superset | ||||
| 4A | Standing Calf Raise | 3 | AMRAP | @10 |
| 4B | Hanging Leg Raise | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Zercher Squat (Barbell) | 4 | 6–10 reps | @10 |
| 2 | Zercher Deadlift | 4 | 6–10 reps | @9 |
| Superset | ||||
| 3A | Rope Hammer Curl | 3 | 6–10 reps | @10 |
| 3B | Tricep Extension (Cable) | 3 | 8–12 reps | @10 |
| Superset | ||||
| 4A | Bayesian Curl | 3 | 10–15 reps | @10 |
| 4B | Tricep Pushdown (Cable) | 3 | 8–12 reps | @10 |
| Superset | ||||
| 5A | Lying Side Lateral Raise | 3 | 10–15 reps | @10 |
| 5B | Lying Rear Lateral Raise | 3 | 10–15 reps | @10 |
| 6 | Lu Raise | 2 | 10–15 reps | @10 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 4 Day Upper Focused Full Body is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a garage 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 90 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 Upper Focused Full Body 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 8 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 Upper Focused Full Body 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
