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WORKOUT ROUTINE FOR MEN (4-day split)

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Program Description

**WORKOUT ROUTINE FOR MEN (4-day split)** is a meticulously designed 6-week program that targets all major muscle groups through a balanced 4-day split routine. With 24 workout days, you'll engage in compound and isolation exercises, including barbell bench presses, pull-ups, squats, and shoulder presses, ensuring comprehensive strength development. Each session is structured to maximize hypertrophy and functional fitness, empowering you to build muscle and increase endurance. Get ready to transform your physique and elevate your training game!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 14, 2025 04:28
  • Last Edited
    Oct 14, 2025 04:50
Muscle Engagement
Front
Back
MuscleSet
Triceps
13%
Upper Back
12.5%
Front Delts
10.9%
Chest
9.8%
Biceps
8.7%
Quadriceps
8.1%
Lats
7.6%
Middle Delts
6.5%
Hamstrings
5.4%
Glutes
4.9%
Abs
4.5%
Calves
2.7%
Rear Delts
2.7%
Forearms
1.1%
Adductors
1.1%
Lower Back
0.5%
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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
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Cable Crossover
4
10 reps
-
4
Dip (Bodyweight)
4
10 reps
-
5
Tricep Extension (Cable)
4
10 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Cable Crossover
4
10 reps
-
4
Dip (Bodyweight)
4
10 reps
-
5
Tricep Extension (Cable)
4
10 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Cable Crossover
4
10 reps
-
4
Dip (Bodyweight)
4
10 reps
-
5
Tricep Extension (Cable)
4
10 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Cable Crossover
4
10 reps
-
4
Dip (Bodyweight)
4
10 reps
-
5
Tricep Extension (Cable)
4
10 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Cable Crossover
4
10 reps
-
4
Dip (Bodyweight)
4
10 reps
-
5
Tricep Extension (Cable)
4
10 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Cable Crossover
4
10 reps
-
4
Dip (Bodyweight)
4
10 reps
-
5
Tricep Extension (Cable)
4
10 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4
Shrug (Dumbbell)
4
10 reps
-
5
Incline Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4
Shrug (Dumbbell)
4
10 reps
-
5
Incline Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4
Shrug (Dumbbell)
4
10 reps
-
5
Incline Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4
Shrug (Dumbbell)
4
10 reps
-
5
Incline Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4
Shrug (Dumbbell)
4
10 reps
-
5
Incline Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4
Shrug (Dumbbell)
4
10 reps
-
5
Incline Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Hamstring Curl
4
10 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Hamstring Curl
4
10 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Hamstring Curl
4
10 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Hamstring Curl
4
10 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Hamstring Curl
4
10 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Hamstring Curl
4
10 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Front Raise
4
10 reps
-
4
Face Pull
4
10 reps
-
5
Plank
2
1 mins
-
6
Abs Crunch (Bodyweight)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Front Raise
4
10 reps
-
4
Face Pull
4
10 reps
-
5
Plank
2
1 mins
-
6
Abs Crunch (Bodyweight)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Front Raise
4
10 reps
-
4
Face Pull
4
10 reps
-
5
Plank
2
1 mins
-
6
Abs Crunch (Bodyweight)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Front Raise
4
10 reps
-
4
Face Pull
4
10 reps
-
5
Plank
2
1 mins
-
6
Abs Crunch (Bodyweight)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Front Raise
4
10 reps
-
4
Face Pull
4
10 reps
-
5
Plank
2
1 mins
-
6
Abs Crunch (Bodyweight)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Front Raise
4
10 reps
-
4
Face Pull
4
10 reps
-
5
Plank
2
1 mins
-
6
Abs Crunch (Bodyweight)
3
20 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
3
Cable Crossover
4 Sets
10 Reps
-
4
Dip (Bodyweight)
4 Sets
10 Reps
-
5
Tricep Extension (Cable)
4 Sets
10 Reps
-
6
Overhead Tricep Extension (Dumbbell)
4 Sets
10 Reps
-
Day 2
1
Pull-Up (Bodyweight)
4 Sets
10 Reps
-
2
Bent Over Row (Barbell)
4 Sets
8 Reps
-
3
Lat Pulldown
4 Sets
10 Reps
-
4
Shrug (Dumbbell)
4 Sets
10 Reps
-
5
Incline Curl (Dumbbell)
4 Sets
10 Reps
-
6
Hammer Curl
4 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
-
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
-
3
Leg Extension
4 Sets
10 Reps
-
4
Hamstring Curl
4 Sets
10 Reps
-
5
Standing Calf Raise
4 Sets
12 Reps
-
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
3
Front Raise
4 Sets
10 Reps
-
4
Face Pull
4 Sets
10 Reps
-
5
Plank
2 Sets
1 mins
-
6
Abs Crunch (Bodyweight)
3 Sets
20 Reps
-