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BoostcampPNG

JC- 4 day Upper/Lower

by Cat3
1 athletes joined

Program Description

Upper / Lower split with decent volume More focused on upper body Abs on lower days

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 07, 2025 01:29
  • Last Edited
    Oct 07, 2025 08:45
Muscle Engagement
Front
Back
MuscleSet
Abs
12%
Triceps
10.2%
Biceps
10%
Chest
9.2%
Quadriceps
9.1%
Glutes
8.4%
Lats
7.4%
Hamstrings
7.2%
Front Delts
7%
Upper Back
6.1%
Lower Back
4.8%
Middle Delts
3.7%
Calves
1.6%
Forearms
1.4%
Adductors
1.1%
Rear Delts
0.4%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Pull-Up (Bodyweight)
4
8 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 8
4A
Tricep Extension (Cable)
3
12 reps
RPE 8
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5A
Push Up
3
20 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6
Chest Fly (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Pull-Up (Bodyweight)
4
8 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 8
4A
Tricep Extension (Cable)
3
12 reps
RPE 8
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5A
Push Up
3
20 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6
Chest Fly (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Pull-Up (Bodyweight)
4
8 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 8
4A
Tricep Extension (Cable)
3
12 reps
RPE 8
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5A
Push Up
3
20 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6
Chest Fly (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8 reps
RPE 9
2
Pull-Up (Bodyweight)
5
8 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 8
4A
Tricep Extension (Cable)
3
12 reps
RPE 8
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5A
Push Up
4
20 reps
RPE 8
5B
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
6
Chest Fly (Machine)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8 reps
RPE 9
2
Pull-Up (Bodyweight)
5
8 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 8
4A
Tricep Extension (Cable)
3
12 reps
RPE 8
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5A
Push Up
4
20 reps
RPE 8
5B
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
6
Chest Fly (Machine)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8 reps
RPE 9
2
Pull-Up (Bodyweight)
5
8 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 8
4A
Tricep Extension (Cable)
3
12 reps
RPE 8
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5A
Push Up
4
20 reps
RPE 8
5B
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
6
Chest Fly (Machine)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8 reps
RPE 9
2
Pull-Up (Bodyweight)
5
8 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 8
4A
Tricep Extension (Cable)
3
12 reps
RPE 8
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5A
Push Up
4
20 reps
RPE 8
5B
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
6
Chest Fly (Machine)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8 reps
RPE 9
2
Pull-Up (Bodyweight)
5
8 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 8
4A
Tricep Extension (Cable)
3
12 reps
RPE 8
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5A
Push Up
4
20 reps
RPE 8
5B
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
6
Chest Fly (Machine)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Seated Calf Raise
3
20 reps
RPE 9
5
Knee Raise (Captain's Chair)
3
15 reps
-
6
Abs Crunch (Bodyweight)
3
15 reps
-
7A
Russian Twist (Dumbbell)
3
15 reps
-
7B
Plank
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Seated Calf Raise
3
20 reps
RPE 9
5
Knee Raise (Captain's Chair)
3
15 reps
-
6
Abs Crunch (Bodyweight)
3
15 reps
-
7A
Russian Twist (Dumbbell)
3
15 reps
-
7B
Plank
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Seated Calf Raise
3
20 reps
RPE 9
5
Knee Raise (Captain's Chair)
3
15 reps
-
6
Abs Crunch (Bodyweight)
3
15 reps
-
7A
Russian Twist (Dumbbell)
3
15 reps
-
7B
Plank
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Seated Calf Raise
3
20 reps
RPE 9
5
Knee Raise (Captain's Chair)
3
15 reps
-
6
Abs Crunch (Bodyweight)
3
15 reps
-
7A
Russian Twist (Dumbbell)
3
15 reps
-
7B
Plank
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Seated Calf Raise
3
20 reps
RPE 9
5
Knee Raise (Captain's Chair)
3
15 reps
-
6
Abs Crunch (Bodyweight)
3
15 reps
-
7A
Russian Twist (Dumbbell)
3
15 reps
-
7B
Plank
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Seated Calf Raise
3
20 reps
RPE 9
5
Knee Raise (Captain's Chair)
3
15 reps
-
6
Abs Crunch (Bodyweight)
3
15 reps
-
7A
Russian Twist (Dumbbell)
3
15 reps
-
7B
Plank
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Seated Calf Raise
3
20 reps
RPE 9
5
Knee Raise (Captain's Chair)
3
15 reps
-
6
Abs Crunch (Bodyweight)
3
15 reps
-
7A
Russian Twist (Dumbbell)
3
15 reps
-
7B
Plank
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Seated Calf Raise
3
20 reps
RPE 9
5
Knee Raise (Captain's Chair)
3
15 reps
-
6
Abs Crunch (Bodyweight)
3
15 reps
-
7A
Russian Twist (Dumbbell)
3
15 reps
-
7B
Plank
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2B
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3A
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
3B
Dip (Weighted)
3
12 reps
RPE 9
4A
Tricep Pushdown (Cable)
3
10 reps
RPE 9
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5A
Hammer Curl (Dumbbell)
4
8 reps
RPE 9
5B
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2B
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3A
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
3B
Dip (Weighted)
3
12 reps
RPE 9
4A
Tricep Pushdown (Cable)
3
10 reps
RPE 9
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5A
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
5B
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2B
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3A
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
3B
Dip (Weighted)
3
12 reps
RPE 9
4A
Tricep Pushdown (Cable)
3
10 reps
RPE 9
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5A
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
5B
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2B
Pull-Up (Bodyweight)
4
8 reps
RPE 9
3A
Lat Pulldown (Close Grip)
4
10 reps
RPE 9
3B
Dip (Weighted)
4
12 reps
RPE 9
4A
Tricep Pushdown (Cable)
3
10 reps
RPE 9
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5A
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
5B
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2B
Pull-Up (Bodyweight)
4
8 reps
RPE 9
3A
Lat Pulldown (Close Grip)
4
10 reps
RPE 9
3B
Dip (Weighted)
4
12 reps
RPE 9
4A
Tricep Pushdown (Cable)
3
10 reps
RPE 9
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5A
Hammer Curl (Dumbbell)
4
8 reps
RPE 9
5B
Lateral Raise (Cable)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2B
Pull-Up (Bodyweight)
4
8 reps
RPE 9
3A
Lat Pulldown (Close Grip)
4
10 reps
RPE 9
3B
Dip (Weighted)
4
12 reps
RPE 9
4A
Tricep Pushdown (Cable)
3
10 reps
RPE 9
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5A
Hammer Curl (Dumbbell)
4
8 reps
RPE 9
5B
Lateral Raise (Cable)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2B
Pull-Up (Bodyweight)
4
8 reps
RPE 9
3A
Lat Pulldown (Close Grip)
4
10 reps
RPE 9
3B
Dip (Weighted)
4
12 reps
RPE 9
4A
Tricep Pushdown (Cable)
3
10 reps
RPE 9
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5A
Hammer Curl (Dumbbell)
4
8 reps
RPE 9
5B
Lateral Raise (Cable)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2B
Pull-Up (Bodyweight)
4
8 reps
RPE 9
3A
Lat Pulldown (Close Grip)
4
10 reps
RPE 9
3B
Dip (Weighted)
4
12 reps
RPE 9
4A
Tricep Pushdown (Cable)
3
10 reps
RPE 9
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5A
Hammer Curl (Dumbbell)
4
8 reps
RPE 9
5B
Lateral Raise (Cable)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Back Extension
2
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
RPE 9
5
Knee Raise (Captain's Chair)
3
15 reps
RPE 9
6A
Russian Twist
2
15 reps
-
6B
Ab Wheel
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Back Extension
2
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
RPE 9
5
Knee Raise (Captain's Chair)
3
15 reps
RPE 9
6A
Russian Twist
2
15 reps
-
6B
Ab Wheel
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Back Extension
2
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
RPE 9
5
Knee Raise (Captain's Chair)
3
15 reps
RPE 9
6A
Russian Twist
2
15 reps
-
6B
Ab Wheel
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 9
3
Back Extension
2
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
RPE 9
5
Knee Raise (Captain's Chair)
3
15 reps
RPE 9
6A
Russian Twist
2
15 reps
-
6B
Ab Wheel
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 9
3
Back Extension
2
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
RPE 9
5
Knee Raise (Captain's Chair)
3
15 reps
RPE 9
6A
Russian Twist
2
15 reps
-
6B
Ab Wheel
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 9
3
Back Extension
2
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
RPE 9
5
Knee Raise (Captain's Chair)
3
15 reps
RPE 9
6A
Russian Twist
2
15 reps
-
6B
Ab Wheel
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 9
3
Back Extension
2
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
RPE 9
5
Knee Raise (Captain's Chair)
3
15 reps
RPE 9
6A
Russian Twist
2
15 reps
-
6B
Ab Wheel
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 9
3
Back Extension
2
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
RPE 9
5
Knee Raise (Captain's Chair)
3
15 reps
RPE 9
6A
Russian Twist
2
15 reps
-
6B
Ab Wheel
2
10 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
8 Reps
@9
2
Pull-Up (Bodyweight)
4 Sets
8 Reps
@9
3
Seated Row (Cable)
3 Sets
10 Reps
@8
4A
Tricep Extension (Cable)
3 Sets
12 Reps
@8
4B
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@9
5A
Push Up
3 Sets
20 Reps
@8
5B
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@8
6
Chest Fly (Machine)
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Deadlift (Barbell)
3 Sets
5 Reps
@9
3
Leg Press
3 Sets
12 Reps
@9
4
Seated Calf Raise
3 Sets
20 Reps
@9
5
Knee Raise (Captain's Chair)
3 Sets
15 Reps
-
6
Abs Crunch (Bodyweight)
3 Sets
15 Reps
-
7A
Russian Twist (Dumbbell)
3 Sets
15 Reps
-
7B
Plank
3 Sets
0.5-1 mins
-
Day 4
1
Front Squat (Barbell)
3 Sets
8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@9
3
Back Extension
2 Sets
10 Reps
-
4
Lunge (Dumbbell)
3 Sets
10 Reps
@9
5
Knee Raise (Captain's Chair)
3 Sets
15 Reps
@9
6A
Russian Twist
2 Sets
15 Reps
-
6B
Ab Wheel
2 Sets
10 Reps
@9
Day 3
1
Overhead Press (Barbell)
3 Sets
8 Reps
@9
2A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
2B
Pull-Up (Bodyweight)
3 Sets
8 Reps
@9
3A
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@9
3B
Dip (Weighted)
3 Sets
12 Reps
@9
4A
Tricep Pushdown (Cable)
3 Sets
10 Reps
@9
4B
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@9
5A
Hammer Curl (Dumbbell)
4 Sets
8 Reps
@9
5B
Lateral Raise (Cable)
3 Sets
12 Reps
@9