4 days split
Transform your physique in just 12 weeks with this 4-day split—sculpt, strengthen, and redefine your body like never before.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Warm Up | 1 | 5–8 min |
| 2 | Incline Bench Press (Dumbbell) | 1 | 6–8 reps |
| 1 | 6–8 reps | ||
| 1 | 6–8 reps | ||
| 1 | 6–8 reps | ||
| 3 | Bench Press (Dumbbell) | 1 | 6–8 reps |
| 1 | 6–8 reps | ||
| 1 | 6–8 reps | ||
| 4 | Dip (Weighted) | 1 | 6–8 reps |
| 1 | 6–8 reps | ||
| 1 | 6–8 reps | ||
| 5 | Chest Press (Machine) | 1 | 10–12 reps |
| 1 | 10–12 reps | ||
| 6 | Lateral Raise (Machine) | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 7 | Lean-Away DB Lateral Raise | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 8 | Skull Crusher (Barbell) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 9 | Abs Crunch (Machine) | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Warm Up | 1 | 5–10 min |
| 2 | Pull-Up (Bodyweight) | 1 | 6–8 reps |
| 1 | 6–8 reps | ||
| 1 | 6–8 reps | ||
| 1 | 6–8 reps | ||
| 3 | Barbell Row | 1 | 6–8 reps |
| 1 | 6–8 reps | ||
| 1 | 6–8 reps | ||
| 1 | 6–8 reps | ||
| 4 | Lat Pulldown (Single Arm) | 1 | 10–12 reps |
| 1 | 10–12 reps | ||
| 1 | 10–12 reps | ||
| 5 | Face Pull | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 6 | Bicep Curl (Barbell) | 1 | 6–8 reps |
| 1 | 6–8 reps | ||
| 1 | 6–8 reps | ||
| 7 | Incline Curl (Dumbbell) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 8 | Reverse Grip Pushdown | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| 9 | Hanging Leg Raise | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Warm Up | 1 | 5–10 min |
| 2 | Squat (Barbell) | 1 | 6–8 reps |
| 1 | 6–8 reps | ||
| 1 | 6–8 reps | ||
| 3 | Romanian Deadlift (Barbell) | 1 | 6–8 reps |
| 1 | 6–8 reps | ||
| 1 | 6–8 reps | ||
| 4 | Lying Leg Curl | 1 | 10–12 reps |
| 1 | 10–12 reps | ||
| 5 | Standing Calf Raise | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| 6 | Decline Crunch | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Warm Up | 1 | 5–10 min |
| 2 | Incline Chest Press (Machine) | 1 | 10–12 reps |
| 1 | 10–12 reps | ||
| 1 | 10–12 reps | ||
| 3 | Shoulder Press (Machine) | 1 | 6–8 reps |
| 1 | 6–8 reps | ||
| 1 | 6–8 reps | ||
| 4 | Lateral Raise (Machine) | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 5 | Lying Incline Lateral Raise | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 6 | Preacher Curl (Dumbbell) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 7 | Bicep Curl (Cable) | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 8 | Close Grip Bench Press (Smith Machine) | 1 | 6–8 reps |
| 1 | 6–8 reps | ||
| 1 | 6–8 reps | ||
| 9 | Seated Dip (Machine) | 1 | 10–12 reps |
| 1 | 10–12 reps | ||
| 1 | 10–12 reps | ||
| 10 | Ab Wheel | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 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 days split 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 80 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 days split 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 days split 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
