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4x week Upper/Lower (1) (1) (1)

by Mushtak Nadim

Program Description

Train 4x a week

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 25, 2025 03:05
  • Last Edited
    Aug 03, 2025 03:17

Summary

Transform your strength training routine with this 4-week Upper/Lower program, designed for four days a week of focused workouts. Each session combines essential compound lifts like the Bench Press and Lat Pulldown with targeted accessory movements to build muscle and enhance overall strength. Expect a balanced approach that emphasizes both upper and lower body development, ensuring you achieve well-rounded results. Get ready to push your limits and unlock your potential in the gym!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.3%
Glutes
9.9%
Biceps
8.7%
Quadriceps
8.3%
Middle Delts
7.5%
Lats
7.1%
Upper Back
7.1%
Front Delts
6.7%
Abs
6.5%
Hamstrings
6.3%
Chest
5.9%
Calves
4%
Adductors
3.6%
Lower Back
3.6%
Abductors
2.4%
Forearms
1.2%
Rear Delts
0.8%
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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
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
-
-
3
Shoulder Press (Plate Loaded)
1
1
6-8 reps
8-10 reps
-
-
4
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
-
-
5
Incline Curl (Dumbbell)
2
8-10 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Lateral Raise (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
-
-
3
Shoulder Press (Plate Loaded)
1
1
6-8 reps
8-10 reps
-
-
4
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
-
-
5
Incline Curl (Dumbbell)
2
8-10 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Lateral Raise (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
-
-
3
Shoulder Press (Plate Loaded)
1
1
6-8 reps
8-10 reps
-
-
4
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
-
-
5
Incline Curl (Dumbbell)
2
8-10 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Lateral Raise (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
-
-
3
Shoulder Press (Plate Loaded)
1
1
6-8 reps
8-10 reps
-
-
4
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
-
-
5
Incline Curl (Dumbbell)
2
8-10 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Lateral Raise (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
8-12 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Walking Lunge (Dumbbell)
1
20-30 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Calf Raise (Machine)
2
15-20 reps
-
8
Hanging Toes To Bar
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
8-12 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Walking Lunge (Dumbbell)
1
20-30 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Calf Raise (Machine)
2
15-20 reps
-
8
Hanging Toes To Bar
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
8-12 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Walking Lunge (Dumbbell)
1
20-30 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Calf Raise (Machine)
2
15-20 reps
-
8
Hanging Toes To Bar
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
8-12 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Walking Lunge (Dumbbell)
1
20-30 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Calf Raise (Machine)
2
15-20 reps
-
8
Hanging Toes To Bar
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
6-8 reps
8-10 reps
-
-
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
-
-
5
Hammer Curl
2
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
6-8 reps
8-10 reps
-
-
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
-
-
5
Hammer Curl
2
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
6-8 reps
8-10 reps
-
-
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
-
-
5
Hammer Curl
2
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
6-8 reps
8-10 reps
-
-
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
-
-
5
Hammer Curl
2
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-8 reps
-
2
Lateral Raise (Cable)
1
1
8-10 reps
10-15 reps
-
-
3
Back Extension
2
8-12 reps
-
4
Preacher Curl (EZ Bar)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
-
7
Calf Raise (Machine)
2
15-20 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-8 reps
-
2
Lateral Raise (Cable)
1
1
8-10 reps
10-15 reps
-
-
3
Back Extension
2
8-12 reps
-
4
Preacher Curl (EZ Bar)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
-
7
Calf Raise (Machine)
2
15-20 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-8 reps
-
2
Lateral Raise (Cable)
1
1
8-10 reps
10-15 reps
-
-
3
Back Extension
2
8-12 reps
-
4
Preacher Curl (EZ Bar)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
-
7
Calf Raise (Machine)
2
15-20 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-8 reps
-
2
Lateral Raise (Cable)
1
1
8-10 reps
10-15 reps
-
-
3
Back Extension
2
8-12 reps
-
4
Preacher Curl (EZ Bar)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
-
7
Calf Raise (Machine)
2
15-20 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
Week 1
1 / 4 Weeks
Day 3
1
Bench Press (Paused)
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
2
Lat Pulldown
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
4
Seated Row (Cable)
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
5
Hammer Curl
2 Sets
8-10 Reps
-
6
V-Handle Tricep Pushdown (Cable)
2 Sets
8-10 Reps
-
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
2
Lat Pulldown
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
3
Shoulder Press (Plate Loaded)
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
4
Chest Supported Row (Machine)
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
5
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
-
7
Lateral Raise (Cable)
2 Sets
8-10 Reps
-
Day 2
1
High Bar Squat (Barbell)
1 Set
1 Set
4-6 Reps
8-12 Reps
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
3
Leg Press (45 Degrees)
2 Sets
8-12 Reps
-
4
Walking Lunge (Dumbbell)
1 Set
20-30 Reps
-
5
Hip Abductor (Machine)
2 Sets
15-20 Reps
-
6
Hip Adductor (Machine)
2 Sets
15-20 Reps
-
7
Calf Raise (Machine)
2 Sets
15-20 Reps
-
8
Hanging Toes To Bar
2 Sets
10-15 Reps
-
Day 4
1
Squat (Paused)
2 Sets
6-8 Reps
-
2
Lateral Raise (Cable)
1 Set
1 Set
8-10 Reps
10-15 Reps
-
-
3
Back Extension
2 Sets
8-12 Reps
-
4
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
6
Bulgarian Split Squat (Dumbbell)
1 Set
8-12 Reps
-
7
Calf Raise (Machine)
2 Sets
15-20 Reps
-
8
Abs Crunch (Machine)
2 Sets
10-15 Reps
-