logo
BoostcampPNG

4-split intermediate

by Erax

Program Description

I prefer workouts that dont leave me lying on the floor at the end, so this program focuses on one major muscle group per workout. Workouts should be around 45 min. This workout is made for me by me, but feel free to use.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 30, 2024 11:22
  • Last Edited
    Sep 30, 2024 12:07
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 8.5
5
Tricep Extension (Cable)
3
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 8.5
5
Tricep Extension (Cable)
3
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 8.5
5
Tricep Extension (Cable)
3
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 8.5
5
Tricep Extension (Cable)
3
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 8.5
5
Tricep Extension (Cable)
3
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 8.5
5
Tricep Extension (Cable)
3
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 8.5
5
Tricep Extension (Cable)
3
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 8.5
5
Tricep Extension (Cable)
3
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
RPE 9
2
Pull-Up (Weighted)
3
5 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
4
8 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7.5
6
Hammer Curl
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
RPE 9
2
Pull-Up (Weighted)
3
5 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
4
8 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7.5
6
Hammer Curl
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
RPE 9
2
Pull-Up (Weighted)
3
5 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
4
8 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7.5
6
Hammer Curl
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
RPE 9
2
Pull-Up (Weighted)
3
5 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
4
8 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7.5
6
Hammer Curl
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
RPE 9
2
Pull-Up (Weighted)
3
5 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
4
8 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7.5
6
Hammer Curl
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
RPE 9
2
Pull-Up (Weighted)
3
5 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
4
8 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7.5
6
Hammer Curl
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
RPE 9
2
Pull-Up (Weighted)
3
5 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
4
8 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7.5
6
Hammer Curl
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
RPE 9
2
Pull-Up (Weighted)
3
5 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
4
8 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7.5
6
Hammer Curl
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
5 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
3
Face Pull
3
12 reps
RPE 8
4
Seated Calf Raise
4
12 reps
RPE 8.5
5
Standing Calf Raise
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
5 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
3
Face Pull
3
12 reps
RPE 8
4
Seated Calf Raise
4
12 reps
RPE 8.5
5
Standing Calf Raise
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
5 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
3
Face Pull
3
12 reps
RPE 8
4
Seated Calf Raise
4
12 reps
RPE 8.5
5
Standing Calf Raise
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
5 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
3
Face Pull
3
12 reps
RPE 8
4
Seated Calf Raise
4
12 reps
RPE 8.5
5
Standing Calf Raise
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
5 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
3
Face Pull
3
12 reps
RPE 8
4
Seated Calf Raise
4
12 reps
RPE 8.5
5
Standing Calf Raise
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
5 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
3
Face Pull
3
12 reps
RPE 8
4
Seated Calf Raise
4
12 reps
RPE 8.5
5
Standing Calf Raise
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
5 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
3
Face Pull
3
12 reps
RPE 8
4
Seated Calf Raise
4
12 reps
RPE 8.5
5
Standing Calf Raise
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
5 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
3
Face Pull
3
12 reps
RPE 8
4
Seated Calf Raise
4
12 reps
RPE 8.5
5
Standing Calf Raise
4
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5 reps
RPE 9
2
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
3
Lunge (Barbell)
3
8 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Leg Curl
3
8 reps
RPE 8
6
Leg Extension
3
8 reps
RPE 8
7
Ab Wheel
3
8
Abs Crunch (Weighted)
3
10 reps
RPE 8
9
Wood Chop
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5 reps
RPE 9
2
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
3
Lunge (Barbell)
3
8 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Leg Curl
3
8 reps
RPE 8
6
Leg Extension
3
8 reps
RPE 8
7
Ab Wheel
3
8
Abs Crunch (Weighted)
3
10 reps
RPE 8
9
Wood Chop
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5 reps
RPE 9
2
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
3
Lunge (Barbell)
3
8 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Leg Curl
3
8 reps
RPE 8
6
Leg Extension
3
8 reps
RPE 8
7
Ab Wheel
3
8
Abs Crunch (Weighted)
3
10 reps
RPE 8
9
Wood Chop
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5 reps
RPE 9
2
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
3
Lunge (Barbell)
3
8 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Leg Curl
3
8 reps
RPE 8
6
Leg Extension
3
8 reps
RPE 8
7
Ab Wheel
3
8
Abs Crunch (Weighted)
3
10 reps
RPE 8
9
Wood Chop
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5 reps
RPE 9
2
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
3
Lunge (Barbell)
3
8 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Leg Curl
3
8 reps
RPE 8
6
Leg Extension
3
8 reps
RPE 8
7
Ab Wheel
3
8
Abs Crunch (Weighted)
3
10 reps
RPE 8
9
Wood Chop
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5 reps
RPE 9
2
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
3
Lunge (Barbell)
3
8 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Leg Curl
3
8 reps
RPE 8
6
Leg Extension
3
8 reps
RPE 8
7
Ab Wheel
3
8
Abs Crunch (Weighted)
3
10 reps
RPE 8
9
Wood Chop
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5 reps
RPE 9
2
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
3
Lunge (Barbell)
3
8 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Leg Curl
3
8 reps
RPE 8
6
Leg Extension
3
8 reps
RPE 8
7
Ab Wheel
3
8
Abs Crunch (Weighted)
3
10 reps
RPE 8
9
Wood Chop
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5 reps
RPE 9
2
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
3
Lunge (Barbell)
3
8 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Leg Curl
3
8 reps
RPE 8
6
Leg Extension
3
8 reps
RPE 8
7
Ab Wheel
3
8
Abs Crunch (Weighted)
3
10 reps
RPE 8
9
Wood Chop
3
8 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Chest Fly (Cable)
3 Sets
12 Reps
@8
4
Dip (Weighted)
3 Sets
8 Reps
@8.5
5
Tricep Extension (Cable)
3 Sets
12 Reps
@7.5
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8.5
Day 2
1
Deadlift (Barbell)
5 Sets
2 Reps
@9
2
Pull-Up (Weighted)
3 Sets
5 Reps
@8.5
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Seated Row (Cable)
4 Sets
8 Reps
@8.5
5
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@7.5
6
Hammer Curl
3 Sets
8 Reps
@7.5
Day 3
1
Overhead Press (Dumbbell)
4 Sets
5 Reps
@9
2
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7.5
3
Face Pull
3 Sets
12 Reps
@8
4
Seated Calf Raise
4 Sets
12 Reps
@8.5
5
Standing Calf Raise
4 Sets
12 Reps
@8.5
Day 4
1
Box Squat (Barbell)
4 Sets
5 Reps
@9
2
Hip Thrust (Barbell)
3 Sets
8 Reps
@8.5
3
Lunge (Barbell)
3 Sets
8 Reps
@8.5
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
5
Leg Curl
3 Sets
8 Reps
@8
6
Leg Extension
3 Sets
8 Reps
@8
7
Ab Wheel
3 Sets
8
Abs Crunch (Weighted)
3 Sets
10 Reps
@8
9
Wood Chop
3 Sets
8 Reps
@8