4 Day Upper Lower (3x Upper + 3x Lower Days)
Upper Lower split following regular Mon,Tues,Thur,Fri schedule with 3x different upper and lower days.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 2 | 4–6 reps | @9 |
| 2 | Single Arm High Row (Cable) | 2 | 5–8 reps | @9 |
| 3 | Lateral Raise (Cable) | 2 | 4–7 reps | @9 |
| 4 | Seated Wide-Grip Row (Cable) | 1 | 5–8 reps | @9 |
| 5 | Preacher Curl (Barbell) | 2 | 4–7 reps | @9 |
| 6 | Single Arm Tricep Extension (Cable) | 2 | 5–8 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Calf Raise (Leg Press) | 2 | 5–8 reps | @9 |
| 2 | Romanian Deadlift (Barbell) | 2 | 4–7 reps | @9 |
| 3 | Leg Extension | 2 | 5–8 reps | @9 |
| 4 | Lying Leg Curl | 1 | 4–7 reps | @9 |
| 5 | Hip Adductor (Machine) | 2 | 5–8 reps | @9 |
| 6 | Decline Crunch | 2 | AMRAP | @9 |
| 7 | Wrist Curls | 2 | 5–8 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 2 | 4–7 reps | @9 |
| 2 | Chest Supported Row (Dumbbell) | 1 | 5–8 reps | @9 |
| 1 | 5–8 reps | @9 | ||
| 3 | Tricep Extension (Cable) | 2 | 5–8 reps | @9 |
| 4 | One Arm Lateral Raise (Cable) | 2 | 4–7 reps | @9 |
| 5 | Preacher Curl (Dumbbell) | 2 | 4–7 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Hamstring Curl | 2 | 4–7 reps | @9 |
| 2 | Hack Squat | 2 | 4–7 reps | @9 |
| 3 | Calf Raise (Leg Press) | 2 | 4–7 reps | @9 |
| 4 | Leg Extension | 1 | 4–7 reps | @9 |
| 5 | Cable Crunch | 1 | 4–7 reps | @9 |
| 1 | 4–7 reps | @9 | ||
| 6 | Neck Curl | 2 | 4–7 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 2 | 5–8 reps | @9 |
| 2 | Face Away Cable Curl | 2 | 5–8 reps | @9 |
| 3 | Chest Fly (Cable) | 2 | 4–7 reps | @9 |
| 4 | JM Press (Smith Machine) | 2 | 4–7 reps | @9 |
| 5 | AD Press (Smith Machine) | 2 | 4–7 reps | @9 |
| 6 | Rear Delt Fly (Cable) | 1 | 5–8 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Stiff Leg Deadlift | 2 | 4–7 reps | @9 |
| 2 | Leg Press (45 Degrees) | 2 | 4–7 reps | @9 |
| 3 | Single Leg Calf Raise | 2 | 5–8 reps | @9 |
| 4 | Hip Thrust (Machine) | 2 | 5–8 reps | @9 |
| 5 | Neck Extension | 2 | 4–7 reps | @9 |
| 6 | Reverse Wrist Curl (Barbell) | 2 | 5–8 reps | @9 |
Weeks 2–6 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 (3x Upper + 3x Lower Days) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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 70 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 (3x Upper + 3x Lower Days) is structured around 6 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 6 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 (3x Upper + 3x Lower Days) 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
