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Upper Lower 4 days beginner

by francè meo
1 athletes joined

Program Description

Build a f#ckton of muscle

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 20, 2025 05:54
  • Last Edited
    Jul 23, 2025 09:57

Summary

Embark on your fitness journey with the Upper Lower 4 Days Beginner program, a structured 12-week plan designed for those new to lifting. This program combines upper and lower body workouts over four days each week, focusing on essential movements like the Incline Bench Press, Squats, and Lat Pulldowns to build strength and confidence. With a variety of exercises targeting all major muscle groups, you'll develop a solid foundation while learning proper form and technique. Get ready to transform your body and elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.9%
Hamstrings
11.8%
Upper Back
9.4%
Triceps
9%
Front Delts
8.7%
Biceps
7.2%
Abs
7%
Middle Delts
6.8%
Chest
6.4%
Lats
6.4%
Glutes
5.9%
Rear Delts
5%
Adductors
2.9%
Forearms
0.6%
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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
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
4
Hammer Curl (Cable)
3
5 reps
RPE 10
5
Face Pull
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
3
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
4
Hammer Curl (Cable)
3
5 reps
RPE 10
5
Face Pull
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
3
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
4
Hammer Curl (Cable)
3
5 reps
RPE 10
5
Face Pull
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
3
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
4
Hammer Curl (Cable)
3
5 reps
RPE 10
5
Face Pull
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
3
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
4
Hammer Curl (Cable)
3
5 reps
RPE 10
5
Face Pull
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
3
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
4
Hammer Curl (Cable)
3
5 reps
RPE 10
5
Face Pull
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
3
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
4
Hammer Curl (Cable)
3
5 reps
RPE 10
5
Face Pull
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
3
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
4
Hammer Curl (Cable)
3
5 reps
RPE 10
5
Face Pull
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
3
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
4
Hammer Curl (Cable)
3
5 reps
RPE 10
5
Face Pull
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
3
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
4
Hammer Curl (Cable)
3
5 reps
RPE 10
5
Face Pull
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
3
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
4
Hammer Curl (Cable)
3
5 reps
RPE 10
5
Face Pull
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
3
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
4
Hammer Curl (Cable)
3
5 reps
RPE 10
5
Face Pull
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Chest Fly (Cable)
2
6 reps
RPE 10
5
Military Press (Barbell)
3
5 reps
RPE 10
6
Lateral Raise (Cable)
2
7 reps
RPE 10
7
Bayesian Curl
2
5 reps
RPE 10
8
French Press
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Chest Fly (Cable)
2
6 reps
RPE 10
5
Military Press (Barbell)
3
5 reps
RPE 10
6
Lateral Raise (Cable)
2
7 reps
RPE 10
7
Bayesian Curl
2
5 reps
RPE 10
8
French Press
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Chest Fly (Cable)
2
6 reps
RPE 10
5
Military Press (Barbell)
3
5 reps
RPE 10
6
Lateral Raise (Cable)
2
7 reps
RPE 10
7
Bayesian Curl
2
5 reps
RPE 10
8
French Press
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Chest Fly (Cable)
2
6 reps
RPE 10
5
Military Press (Barbell)
3
5 reps
RPE 10
6
Lateral Raise (Cable)
2
7 reps
RPE 10
7
Bayesian Curl
2
5 reps
RPE 10
8
French Press
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Chest Fly (Cable)
2
6 reps
RPE 10
5
Military Press (Barbell)
3
5 reps
RPE 10
6
Lateral Raise (Cable)
2
7 reps
RPE 10
7
Bayesian Curl
2
5 reps
RPE 10
8
French Press
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Chest Fly (Cable)
2
6 reps
RPE 10
5
Military Press (Barbell)
3
5 reps
RPE 10
6
Lateral Raise (Cable)
2
7 reps
RPE 10
7
Bayesian Curl
2
5 reps
RPE 10
8
French Press
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Chest Fly (Cable)
2
6 reps
RPE 10
5
Military Press (Barbell)
3
5 reps
RPE 10
6
Lateral Raise (Cable)
2
7 reps
RPE 10
7
Bayesian Curl
2
5 reps
RPE 10
8
French Press
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Chest Fly (Cable)
2
6 reps
RPE 10
5
Military Press (Barbell)
3
5 reps
RPE 10
6
Lateral Raise (Cable)
2
7 reps
RPE 10
7
Bayesian Curl
2
5 reps
RPE 10
8
French Press
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Chest Fly (Cable)
2
6 reps
RPE 10
5
Military Press (Barbell)
3
5 reps
RPE 10
6
Lateral Raise (Cable)
2
7 reps
RPE 10
7
Bayesian Curl
2
5 reps
RPE 10
8
French Press
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Chest Fly (Cable)
2
6 reps
RPE 10
5
Military Press (Barbell)
3
5 reps
RPE 10
6
Lateral Raise (Cable)
2
7 reps
RPE 10
7
Bayesian Curl
2
5 reps
RPE 10
8
French Press
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Chest Fly (Cable)
2
6 reps
RPE 10
5
Military Press (Barbell)
3
5 reps
RPE 10
6
Lateral Raise (Cable)
2
7 reps
RPE 10
7
Bayesian Curl
2
5 reps
RPE 10
8
French Press
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Chest Fly (Cable)
2
6 reps
RPE 10
5
Military Press (Barbell)
3
5 reps
RPE 10
6
Lateral Raise (Cable)
2
7 reps
RPE 10
7
Bayesian Curl
2
5 reps
RPE 10
8
French Press
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@10
2
Lat Pulldown
4 Sets
5 Reps
@10
3
Partial Lateral Raise (Cable)
3 Sets
7 Reps
@10
4
Hammer Curl (Cable)
3 Sets
5 Reps
@10
5
Face Pull
3 Sets
8 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
5 Reps
@10
Day 2
1
Leg Curl
4 Sets
6 Reps
@10
2
Squat (Barbell)
4 Sets
5 Reps
@10
3
Leg Extension
3 Sets
5 Reps
@10
4
Abs Crunch (Machine)
3 Sets
5 Reps
@10
Day 3
1
Bench Press (Barbell)
2 Sets
5 Reps
@10
2
Lat Pulldown
3 Sets
6 Reps
@10
3
Reverse Pec Deck
2 Sets
8 Reps
@10
4
Chest Fly (Cable)
2 Sets
6 Reps
@10
5
Military Press (Barbell)
3 Sets
5 Reps
@10
6
Lateral Raise (Cable)
2 Sets
7 Reps
@10
7
Bayesian Curl
2 Sets
5 Reps
@10
8
French Press
2 Sets
6 Reps
@10
Day 4
1
Leg Curl
4 Sets
6 Reps
@10
2
Squat (Barbell)
4 Sets
5 Reps
@10
3
Leg Extension
3 Sets
5 Reps
@10
4
Abs Crunch (Machine)
3 Sets
5 Reps
@10