5.0
(1 rating)
Program Description
This program is designed to maximize strength gains and muscle growth by focusing on compound movements and progressive overload. Ideal for lifters aiming to build a balanced foundation of power and hypertrophy, it offers efficient, high-impact training sessions to drive both strength and size each week. Perfect for intermediate to advanced lifters looking to commit to a focused 4-day routine.
Program Overview
- LevelIntermediate, Novice, Advanced, Beginner
- GoalBodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedOct 30, 2024 07:09
- Last EditedJun 18, 2025 11:05
Summary
Unleash your strength with the Titan’s Tetra Upper Lower workout program, a comprehensive 12-week plan designed for those ready to elevate their training. This program splits your focus between upper and lower body workouts, ensuring balanced development and maximum gains over four days each week. With a variety of exercises—including barbell bench presses, dumbbell curls, and belt squats—each session targets key muscle groups for optimal strength and hypertrophy. Get ready to push your limits and transform your physique!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Barbell)
4
6-12 reps
-
4
Lat Pulldown
4
6-12 reps
-
5
Seated Military Press (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
6-12 reps
-
7
Skull Crusher
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Barbell)
4
6-12 reps
-
4
Lat Pulldown
4
6-12 reps
-
5
Seated Military Press (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
6-12 reps
-
7
Skull Crusher
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Barbell)
4
6-12 reps
-
4
Lat Pulldown
4
6-12 reps
-
5
Seated Military Press (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
6-12 reps
-
7
Skull Crusher
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Barbell)
4
6-12 reps
-
4
Lat Pulldown
4
6-12 reps
-
5
Seated Military Press (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
6-12 reps
-
7
Skull Crusher
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Barbell)
4
6-12 reps
-
4
Lat Pulldown
4
6-12 reps
-
5
Seated Military Press (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
6-12 reps
-
7
Skull Crusher
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Barbell)
4
6-12 reps
-
4
Lat Pulldown
4
6-12 reps
-
5
Seated Military Press (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
6-12 reps
-
7
Skull Crusher
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Barbell)
4
6-12 reps
-
4
Lat Pulldown
4
6-12 reps
-
5
Seated Military Press (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
6-12 reps
-
7
Skull Crusher
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Barbell)
4
6-12 reps
-
4
Lat Pulldown
4
6-12 reps
-
5
Seated Military Press (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
6-12 reps
-
7
Skull Crusher
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Barbell)
4
6-12 reps
-
4
Lat Pulldown
4
6-12 reps
-
5
Seated Military Press (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
6-12 reps
-
7
Skull Crusher
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Barbell)
4
6-12 reps
-
4
Lat Pulldown
4
6-12 reps
-
5
Seated Military Press (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
6-12 reps
-
7
Skull Crusher
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Barbell)
4
6-12 reps
-
4
Lat Pulldown
4
6-12 reps
-
5
Seated Military Press (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
6-12 reps
-
7
Skull Crusher
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Barbell)
4
6-12 reps
-
4
Lat Pulldown
4
6-12 reps
-
5
Seated Military Press (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
6-12 reps
-
7
Skull Crusher
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-12 reps
-
2
Back Extension (Weighted)
5
6-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
5
6-12 reps
-
4
Lying Leg Curl
4
6-12 reps
-
5
Seated Calf Raise
4
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-12 reps
-
2
Back Extension (Weighted)
5
6-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
5
6-12 reps
-
4
Lying Leg Curl
4
6-12 reps
-
5
Seated Calf Raise
4
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-12 reps
-
2
Back Extension (Weighted)
5
6-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
5
6-12 reps
-
4
Lying Leg Curl
4
6-12 reps
-
5
Seated Calf Raise
4
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-12 reps
-
2
Back Extension (Weighted)
5
6-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
5
6-12 reps
-
4
Lying Leg Curl
4
6-12 reps
-
5
Seated Calf Raise
4
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-12 reps
-
2
Back Extension (Weighted)
5
6-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
5
6-12 reps
-
4
Lying Leg Curl
4
6-12 reps
-
5
Seated Calf Raise
4
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-12 reps
-
2
Back Extension (Weighted)
5
6-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
5
6-12 reps
-
4
Lying Leg Curl
4
6-12 reps
-
5
Seated Calf Raise
4
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-12 reps
-
2
Back Extension (Weighted)
5
6-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
5
6-12 reps
-
4
Lying Leg Curl
4
6-12 reps
-
5
Seated Calf Raise
4
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-12 reps
-
2
Back Extension (Weighted)
5
6-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
5
6-12 reps
-
4
Lying Leg Curl
4
6-12 reps
-
5
Seated Calf Raise
4
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-12 reps
-
2
Back Extension (Weighted)
5
6-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
5
6-12 reps
-
4
Lying Leg Curl
4
6-12 reps
-
5
Seated Calf Raise
4
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-12 reps
-
2
Back Extension (Weighted)
5
6-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
5
6-12 reps
-
4
Lying Leg Curl
4
6-12 reps
-
5
Seated Calf Raise
4
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-12 reps
-
2
Back Extension (Weighted)
5
6-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
5
6-12 reps
-
4
Lying Leg Curl
4
6-12 reps
-
5
Seated Calf Raise
4
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-12 reps
-
2
Back Extension (Weighted)
5
6-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
5
6-12 reps
-
4
Lying Leg Curl
4
6-12 reps
-
5
Seated Calf Raise
4
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Chest Fly (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Single Arm Row (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Chest Fly (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Single Arm Row (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Chest Fly (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Single Arm Row (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Chest Fly (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Single Arm Row (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Chest Fly (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Single Arm Row (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Chest Fly (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Single Arm Row (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Chest Fly (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Single Arm Row (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Chest Fly (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Single Arm Row (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Chest Fly (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Single Arm Row (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Chest Fly (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Single Arm Row (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Chest Fly (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Single Arm Row (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Chest Fly (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Single Arm Row (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Lunge (Barbell)
4
8-12 reps
-
3
Leg Extension
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Seated Calf Raise
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Lunge (Barbell)
4
8-12 reps
-
3
Leg Extension
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Seated Calf Raise
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Lunge (Barbell)
4
8-12 reps
-
3
Leg Extension
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Seated Calf Raise
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Lunge (Barbell)
4
8-12 reps
-
3
Leg Extension
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Seated Calf Raise
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Lunge (Barbell)
4
8-12 reps
-
3
Leg Extension
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Seated Calf Raise
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Lunge (Barbell)
4
8-12 reps
-
3
Leg Extension
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Seated Calf Raise
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Lunge (Barbell)
4
8-12 reps
-
3
Leg Extension
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Seated Calf Raise
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Lunge (Barbell)
4
8-12 reps
-
3
Leg Extension
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Seated Calf Raise
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Lunge (Barbell)
4
8-12 reps
-
3
Leg Extension
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Seated Calf Raise
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Lunge (Barbell)
4
8-12 reps
-
3
Leg Extension
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Seated Calf Raise
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Lunge (Barbell)
4
8-12 reps
-
3
Leg Extension
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Seated Calf Raise
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Lunge (Barbell)
4
8-12 reps
-
3
Leg Extension
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Seated Calf Raise
4
8-12 reps
-
6
Standing Calf Raise
4
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
6-12 Reps
-
2
Incline Bench Press (Dumbbell)4 Sets
6-12 Reps
-
3
Bent Over Row (Barbell)4 Sets
6-12 Reps
-
4
Lat Pulldown4 Sets
6-12 Reps
-
5
Seated Military Press (Barbell)3 Sets
6-12 Reps
-
6
Bicep Curl (Barbell)3 Sets
6-12 Reps
-
7
Skull Crusher3 Sets
6-12 Reps
-
Day 2
1
Belt Squat4 Sets
6-12 Reps
-
2
Back Extension (Weighted)5 Sets
6-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)5 Sets
6-12 Reps
-
4
Lying Leg Curl4 Sets
6-12 Reps
-
5
Seated Calf Raise4 Sets
12-20 Reps
-
Day 3
1
Incline Bench Press (Barbell)4 Sets
8-12 Reps
-
2
Chest Fly (Dumbbell)4 Sets
8-12 Reps
-
3
Seated Row (Cable)4 Sets
8-12 Reps
-
4
Single Arm Row (Dumbbell)4 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)4 Sets
8-12 Reps
-
6
Incline Curl (Dumbbell)4 Sets
8-12 Reps
-
7
V-Handle Tricep Pushdown (Cable)4 Sets
8-12 Reps
-
Day 4
1
Goblet Squat4 Sets
8-12 Reps
-
2
Lunge (Barbell)4 Sets
8-12 Reps
-
3
Leg Extension4 Sets
10-15 Reps
-
4
Lying Leg Curl4 Sets
10-15 Reps
-
5
Seated Calf Raise4 Sets
8-12 Reps
-
6
Standing Calf Raise4 Sets
8-12 Reps
-