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BoostcampPNG

Four divisions, like two divisions

by junseo L.
3 athletes joined

Program Description

I made it because I couldn't be bothered to think about each exercise routine. A program for both study and exercise. You can do arm exercises freely. A, B, C are not a super set, but you can choose the exercise you want.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 12, 2025 01:55
  • Last Edited
    Jun 13, 2025 03:56
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7.5
3B
Incline Chest Press (Machine)
3
8-12 reps
RPE 7.5
3C
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Cable Crossover
3
8-12 reps
RPE 7.5
5
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
6A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
6B
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7.5
3B
Incline Chest Press (Machine)
3
8-12 reps
RPE 7.5
3C
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Cable Crossover
3
8-12 reps
RPE 7.5
5
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
6A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
6B
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7.5
3B
Incline Chest Press (Machine)
3
8-12 reps
RPE 7.5
3C
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Cable Crossover
3
8-12 reps
RPE 7.5
5
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
6A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
6B
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7.5
3B
Incline Chest Press (Machine)
3
8-12 reps
RPE 7.5
3C
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Cable Crossover
3
8-12 reps
RPE 7.5
5
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
6A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
6B
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 7.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 7.5
2A
Barbell Row
3
8-12 reps
RPE 7.5
2B
T-Bar Row
3
8-12 reps
RPE 7.5
3
Seated Row (Cable)
3
8-12 reps
RPE 7.5
4
Straight Arm Pulldown
3
8-12 reps
RPE 7.5
5
Lying Leg Curl
3
8-12 reps
RPE 7.5
6A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7.5
6B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 7.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 7.5
2A
Barbell Row
3
8-12 reps
RPE 7.5
2B
T-Bar Row
3
8-12 reps
RPE 7.5
3
Seated Row (Cable)
3
8-12 reps
RPE 7.5
4
Straight Arm Pulldown
3
8-12 reps
RPE 7.5
5
Lying Leg Curl
3
8-12 reps
RPE 7.5
6A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7.5
6B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 7.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 7.5
2A
Barbell Row
3
8-12 reps
RPE 7.5
2B
T-Bar Row
3
8-12 reps
RPE 7.5
3
Seated Row (Cable)
3
8-12 reps
RPE 7.5
4
Straight Arm Pulldown
3
8-12 reps
RPE 7.5
5
Lying Leg Curl
3
8-12 reps
RPE 7.5
6A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7.5
6B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 7.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 7.5
2A
Barbell Row
3
8-12 reps
RPE 7.5
2B
T-Bar Row
3
8-12 reps
RPE 7.5
3
Seated Row (Cable)
3
8-12 reps
RPE 7.5
4
Straight Arm Pulldown
3
8-12 reps
RPE 7.5
5
Lying Leg Curl
3
8-12 reps
RPE 7.5
6A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7.5
6B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 7.5
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7.5
2B
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
2C
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
5A
Bench Press (Smith Machine)
3
8-12 reps
RPE 7.5
5B
Chest Press (Machine)
3
8-12 reps
RPE 7.5
5C
Incline Chest Press (Machine)
3
8-12 reps
RPE 7.5
6
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 7.5
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7.5
2B
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
2C
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
5A
Bench Press (Smith Machine)
3
8-12 reps
RPE 7.5
5B
Chest Press (Machine)
3
8-12 reps
RPE 7.5
5C
Incline Chest Press (Machine)
3
8-12 reps
RPE 7.5
6
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 7.5
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7.5
2B
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
2C
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
5A
Bench Press (Smith Machine)
3
8-12 reps
RPE 7.5
5B
Chest Press (Machine)
3
8-12 reps
RPE 7.5
5C
Incline Chest Press (Machine)
3
8-12 reps
RPE 7.5
6
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 7.5
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7.5
2B
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
2C
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
5A
Bench Press (Smith Machine)
3
8-12 reps
RPE 7.5
5B
Chest Press (Machine)
3
8-12 reps
RPE 7.5
5C
Incline Chest Press (Machine)
3
8-12 reps
RPE 7.5
6
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
inner thigh
3
8-12 reps
RPE 7.5
2A
Squat (Smith Machine)
3
3-7 reps
RPE 8.5
2B
Squat (Barbell)
3
3-7 reps
RPE 8.5
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 7.5
4
Leg Extension
3
8-12 reps
RPE 7.5
5
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 7.5
6
High Row
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
inner thigh
3
8-12 reps
RPE 7.5
2A
Squat (Smith Machine)
3
3-7 reps
RPE 8.5
2B
Squat (Barbell)
3
3-7 reps
RPE 8.5
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 7.5
4
Leg Extension
3
8-12 reps
RPE 7.5
5
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 7.5
6
High Row
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
inner thigh
3
8-12 reps
RPE 7.5
2A
Squat (Smith Machine)
3
3-7 reps
RPE 8.5
2B
Squat (Barbell)
3
3-7 reps
RPE 8.5
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 7.5
4
Leg Extension
3
8-12 reps
RPE 7.5
5
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 7.5
6
High Row
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
inner thigh
3
8-12 reps
RPE 7.5
2A
Squat (Smith Machine)
3
3-7 reps
RPE 8.5
2B
Squat (Barbell)
3
3-7 reps
RPE 8.5
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 7.5
4
Leg Extension
3
8-12 reps
RPE 7.5
5
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 7.5
6
High Row
3
8-12 reps
RPE 7.5
Week 1
1 / 4 Weeks
Day 3
1A
Overhead Press (Barbell)
3 Sets
3-7 Reps
@8.5
1B
Seated Military Press (Smith Machine)
3 Sets
8-12 Reps
@7.5
2A
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
2B
Shoulder Press (Machine)
3 Sets
8-12 Reps
@7.5
2C
Shoulder Press (Plate Loaded)
3 Sets
8-12 Reps
@7.5
3
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@9.5
4
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@9.5
5A
Bench Press (Smith Machine)
3 Sets
8-12 Reps
@7.5
5B
Chest Press (Machine)
3 Sets
8-12 Reps
@7.5
5C
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@7.5
6
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@7.5
Day 1
1
Pec Deck (Machine)
3 Sets
8-12 Reps
@7.5
2
Bench Press (Barbell)
3 Sets
3-7 Reps
@8.5
3A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@7.5
3B
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@7.5
3C
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Cable Crossover
3 Sets
8-12 Reps
@7.5
5
Shoulder Press (Machine)
3 Sets
8-12 Reps
@7.5
6A
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@9.5
6B
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@9.5
Day 4
1
inner thigh
3 Sets
8-12 Reps
@7.5
2A
Squat (Smith Machine)
3 Sets
3-7 Reps
@8.5
2B
Squat (Barbell)
3 Sets
3-7 Reps
@8.5
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@7.5
4
Leg Extension
3 Sets
8-12 Reps
@7.5
5
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@7.5
6
High Row
3 Sets
8-12 Reps
@7.5
Day 2
1A
Lat Pulldown
3 Sets
8-12 Reps
@7.5
1B
Wide Grip Pull-Up
3 Sets
8-12 Reps
@7.5
2A
Barbell Row
3 Sets
8-12 Reps
@7.5
2B
T-Bar Row
3 Sets
8-12 Reps
@7.5
3
Seated Row (Cable)
3 Sets
8-12 Reps
@7.5
4
Straight Arm Pulldown
3 Sets
8-12 Reps
@7.5
5
Lying Leg Curl
3 Sets
8-12 Reps
@7.5
6A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7.5
6B
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@7.5