Four divisions, like two divisions

by junseo L.
5 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 20, 2025 04:28

Summary

Unlock your potential with "Four divisions, like two divisions," a dynamic 4-week program designed to elevate your shoulder and chest strength. Committing to just four days a week, you'll engage in targeted supersets that challenge your limits and promote muscle growth. Each session is crafted to maximize intensity and efficiency, combining barbell, dumbbell, and machine exercises for a comprehensive workout experience. Get ready to sculpt your upper body and achieve impressive results!
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
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
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
4A
Cable Crossover
3
8-12 reps
RPE 7.5
4B
Dip (Assisted)
3
8-12 reps
RPE 7.5
5
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
7
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
4A
Cable Crossover
3
8-12 reps
RPE 7.5
4B
Dip (Assisted)
3
8-12 reps
RPE 7.5
5
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
7
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
4A
Cable Crossover
3
8-12 reps
RPE 7.5
4B
Dip (Assisted)
3
8-12 reps
RPE 7.5
5
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
7
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
4A
Cable Crossover
3
8-12 reps
RPE 7.5
4B
Dip (Assisted)
3
8-12 reps
RPE 7.5
5
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
7
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 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
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
4A
Cable Crossover
3 Sets
8-12 Reps
@7.5
4B
Dip (Assisted)
3 Sets
8-12 Reps
@7.5
5
Shoulder Press (Machine)
3 Sets
8-12 Reps
@7.5
6
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@9.5
7
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@9.5