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Aiman's 4 day Bodybuilding Split (1)

by Aiman Saleh
1 athletes joined

Program Description

Bodybuilder

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 25, 2025 07:34
  • Last Edited
    Jun 18, 2025 10:04

Summary

Unlock your potential with Aiman's 4 Day Bodybuilding Split, a comprehensive 8-week program designed for serious lifters looking to build muscle and strength. This structured routine focuses on upper body workouts, utilizing a mix of barbell, cable, and machine exercises to target all major muscle groups effectively. With four training days each week, you’ll engage in a balanced approach that includes supersets to maximize intensity and promote hypertrophy. Get ready to transform your physique and push your limits in the gym!
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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
Incline Bench Press (Barbell)
4
12 reps
-
2
Pec Deck (Machine)
4
12 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
5A
Tricep Extension (Cable)
4
12 reps
-
5B
Bicep Curl (Cable)
4
12 reps
-
6A
Seated Overhead Extension (EZ Bar)
4
12 reps
-
6B
Bicep Curl (EZ Bar)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Pec Deck (Machine)
4
12 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
5A
Tricep Extension (Cable)
4
12 reps
-
5B
Bicep Curl (Cable)
4
12 reps
-
6A
Seated Overhead Extension (EZ Bar)
4
12 reps
-
6B
Bicep Curl (EZ Bar)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Pec Deck (Machine)
4
12 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
5A
Tricep Extension (Cable)
4
12 reps
-
5B
Bicep Curl (Cable)
4
12 reps
-
6A
Seated Overhead Extension (EZ Bar)
4
12 reps
-
6B
Bicep Curl (EZ Bar)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Pec Deck (Machine)
4
12 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
5A
Tricep Extension (Cable)
4
12 reps
-
5B
Bicep Curl (Cable)
4
12 reps
-
6A
Seated Overhead Extension (EZ Bar)
4
12 reps
-
6B
Bicep Curl (EZ Bar)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Pec Deck (Machine)
4
12 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
5A
Tricep Extension (Cable)
4
12 reps
-
5B
Bicep Curl (Cable)
4
12 reps
-
6A
Seated Overhead Extension (EZ Bar)
4
12 reps
-
6B
Bicep Curl (EZ Bar)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Pec Deck (Machine)
4
12 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
5A
Tricep Extension (Cable)
4
12 reps
-
5B
Bicep Curl (Cable)
4
12 reps
-
6A
Seated Overhead Extension (EZ Bar)
4
12 reps
-
6B
Bicep Curl (EZ Bar)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Pec Deck (Machine)
4
12 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
5A
Tricep Extension (Cable)
4
12 reps
-
5B
Bicep Curl (Cable)
4
12 reps
-
6A
Seated Overhead Extension (EZ Bar)
4
12 reps
-
6B
Bicep Curl (EZ Bar)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Pec Deck (Machine)
4
12 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
5A
Tricep Extension (Cable)
4
12 reps
-
5B
Bicep Curl (Cable)
4
12 reps
-
6A
Seated Overhead Extension (EZ Bar)
4
12 reps
-
6B
Bicep Curl (EZ Bar)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Standing Calf Raise
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Lying Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Standing Calf Raise
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Lying Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Standing Calf Raise
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Lying Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Standing Calf Raise
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Lying Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Standing Calf Raise
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Lying Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Standing Calf Raise
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Lying Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
12 reps
-
2
Standing Calf Raise
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Lying Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Standing Calf Raise
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Lying Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
1
-
3
Reverse Pec Deck
4
12 reps
-
4
Incline Bench Press (Dumbbell)
4
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6A
Tricep Rope Push Down (Cable)
4
12 reps
-
6B
Bicep Curl (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
1
-
3
Reverse Pec Deck
4
12 reps
-
4
Incline Bench Press (Dumbbell)
4
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6A
Tricep Rope Push Down (Cable)
4
12 reps
-
6B
Bicep Curl (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
1
-
3
Reverse Pec Deck
4
12 reps
-
4
Incline Bench Press (Dumbbell)
4
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6A
Tricep Rope Push Down (Cable)
4
12 reps
-
6B
Bicep Curl (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
1
-
3
Reverse Pec Deck
4
12 reps
-
4
Incline Bench Press (Dumbbell)
4
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6A
Tricep Rope Push Down (Cable)
4
12 reps
-
6B
Bicep Curl (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
1
-
3
Reverse Pec Deck
4
12 reps
-
4
Incline Bench Press (Dumbbell)
4
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6A
Tricep Rope Push Down (Cable)
4
12 reps
-
6B
Bicep Curl (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
1
-
3
Reverse Pec Deck
4
12 reps
-
4
Incline Bench Press (Dumbbell)
4
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6A
Tricep Rope Push Down (Cable)
4
12 reps
-
6B
Bicep Curl (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
1
-
3
Reverse Pec Deck
4
12 reps
-
4
Incline Bench Press (Dumbbell)
4
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6A
Tricep Rope Push Down (Cable)
4
12 reps
-
6B
Bicep Curl (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
1
-
3
Reverse Pec Deck
4
12 reps
-
4
Incline Bench Press (Dumbbell)
4
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6A
Tricep Rope Push Down (Cable)
4
12 reps
-
6B
Bicep Curl (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Standing Calf Raise
4
12 reps
-
3
Leg Curl
4
12 reps
-
4
Leg Extension
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Standing Calf Raise
4
12 reps
-
3
Leg Curl
4
12 reps
-
4
Leg Extension
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Standing Calf Raise
4
12 reps
-
3
Leg Curl
4
12 reps
-
4
Leg Extension
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Standing Calf Raise
4
12 reps
-
3
Leg Curl
4
12 reps
-
4
Leg Extension
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Standing Calf Raise
4
12 reps
-
3
Leg Curl
4
12 reps
-
4
Leg Extension
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Standing Calf Raise
4
12 reps
-
3
Leg Curl
4
12 reps
-
4
Leg Extension
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Standing Calf Raise
4
12 reps
-
3
Leg Curl
4
12 reps
-
4
Leg Extension
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Standing Calf Raise
4
12 reps
-
3
Leg Curl
4
12 reps
-
4
Leg Extension
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
-
2
Pec Deck (Machine)
4 Sets
12 Reps
-
3
Lateral Raise (Cable)
3 Sets
12 Reps
-
4
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
-
5A
Tricep Extension (Cable)
4 Sets
12 Reps
-
5B
Bicep Curl (Cable)
4 Sets
12 Reps
-
6A
Seated Overhead Extension (EZ Bar)
4 Sets
12 Reps
-
6B
Bicep Curl (EZ Bar)
4 Sets
12 Reps
-
Day 3
1
Lat Pulldown
4 Sets
12 Reps
-
2
Seated Row (Cable)
1 Set
-
3
Reverse Pec Deck
4 Sets
12 Reps
-
4
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
-
5
Lateral Raise (Cable)
4 Sets
12 Reps
-
6A
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
-
6B
Bicep Curl (Cable)
4 Sets
12 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
12 Reps
-
2
Standing Calf Raise
4 Sets
12 Reps
-
3
Leg Curl
4 Sets
12 Reps
-
4
Leg Extension
4 Sets
12 Reps
-
5
Seated Calf Raise
4 Sets
12 Reps
-
Day 2
1
Squat (Smith Machine)
4 Sets
12 Reps
-
2
Standing Calf Raise
4 Sets
12 Reps
-
3
Leg Extension
4 Sets
12 Reps
-
4
Lying Leg Curl
4 Sets
12 Reps
-
5
Seated Calf Raise
4 Sets
12 Reps
-