Program Description
Bodybuilder
Program Overview
- LevelIntermediate, Novice, Beginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedFeb 25, 2025 07:34
- Last EditedJun 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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.9%
Calves
11.3%
Hamstrings
10.2%
Biceps
9.9%
Quadriceps
9.1%
Chest
8.5%
Front Delts
7.5%
Rear Delts
6.7%
Upper Back
5.8%
Middle Delts
5%
Glutes
4%
Lats
3.4%
Lower Back
2.3%
Forearms
1.7%
Abs
1.7%
Adductors
1.1%
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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
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 Pulldown4 Sets
12 Reps
-
2
Seated Row (Cable)1 Set
-
3
Reverse Pec Deck4 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 Raise4 Sets
12 Reps
-
3
Leg Curl4 Sets
12 Reps
-
4
Leg Extension4 Sets
12 Reps
-
5
Seated Calf Raise4 Sets
12 Reps
-
Day 2
1
Squat (Smith Machine)4 Sets
12 Reps
-
2
Standing Calf Raise4 Sets
12 Reps
-
3
Leg Extension4 Sets
12 Reps
-
4
Lying Leg Curl4 Sets
12 Reps
-
5
Seated Calf Raise4 Sets
12 Reps
-