4 day Upper/Lower Gainz Train
Transform your physique with a balanced 12-week journey—four days a week to unlock your full potential and redefine your limits.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 1 | 12 reps |
| 1 | 15 reps | ||
| 2 | Chest Press (Machine) | 1 | 12 reps |
| 3 | Cable Crossover | 1 | 12 reps |
| 1 | 15 reps | ||
| 4 | Lat Pulldown (Single Arm) | 1 | 12 reps |
| 1 | 15 reps | ||
| 5 | Seated Row (Cable) | 1 | 12 reps |
| 1 | 15 reps | ||
| 6 | Lateral Raise (Dumbbell) | 3 | 15 reps |
| 7 | Rear Delt Fly (Cable) | 2 | 15 reps |
| 8 | Seated Dumbbell Curl | 3 | 0 reps |
| 9 | Single Arm Tricep Extension (Cable) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 1 | 10 reps |
| 1 | 12 reps | ||
| 2 | Stiff Leg Deadlift | 1 | 10 reps |
| 1 | 12 reps | ||
| 3 | Leg Extension | 3 | 15 reps |
| 4 | Hamstring Curl | 3 | 15 reps |
| 5 | Hip Adductor (Machine) | 3 | 15 reps |
| 6 | Abs Crunch (Machine) | 3 | 15 reps |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Military Press (Barbell) | 1 | 8 reps | — |
| 1 | 12 reps | — | ||
| 2 | Dip (Weighted) | 1 | 8 reps | — |
| 1 | 12 reps | — | ||
| 3 | Pec Deck (Machine) | 1 | 12 reps | — |
| 1 | 15 reps | — | ||
| 4 | Lateral Raise (Dumbbell) | 3 | 15 reps | — |
| 5 | Face Pull | 2 | 15 reps | — |
| 6 | Chest Supported Row (Machine) | 1 | 8 reps | — |
| 2 | 12 reps | — | ||
| 7 | Pull-Up (Bodyweight) | 3 | 0 reps | @10 |
| 8 | Bicep Curl (Cable) | 1 | 12 reps | — |
| 2 | 15 reps | — | ||
| 9 | Overhead Tricep Extension (Cable) | 1 | 12 reps | — |
| 2 | 15 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 1 | 8 reps | — |
| 1 | 12 reps | — | ||
| 2 | Romanian Deadlift (Barbell) | 1 | 8 reps | — |
| 1 | 12 reps | — | ||
| 3 | Leg Press | 1 | 12 reps | — |
| 1 | 15 reps | — | ||
| 4 | Hamstring Curl | 3 | 15 reps | — |
| 5 | Leg Extension | 2 | 15 reps | — |
| 6 | Hip Abductor (Machine) | 3 | 15 reps | — |
| 7 | Decline Crunch | 2 | 0 reps | @10 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 4 day Upper/Lower Gainz Train is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
4 day Upper/Lower Gainz Train is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
4 day Upper/Lower Gainz Train is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
