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Oldschool 4day Split (higher rep)

by Konstiii
16 athletes joined

Program Description

Oldschool split the body to 4 days, train each muscle group to the limit, 1x a week. Non-influence-Hype-BS

Program Overview

  • Level
    Advanced, Intermediate, Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 26, 2024 01:03
  • Last Edited
    Jun 18, 2025 12:48

Summary

Unleash your inner strength with the Oldschool 4-Day Split (Higher Rep) program! Over the course of 8 weeks, you'll engage in a balanced routine targeting all major muscle groups, with dedicated days for Chest/Biceps and Legs/Lower Body. This program emphasizes higher rep ranges to build endurance and muscle definition, utilizing a full gym setup. Get ready to push your limits and transform your physique with a classic approach to training that delivers results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.5%
Upper Back
10.8%
Chest
9.3%
Lats
9.1%
Biceps
9.1%
Front Delts
8.4%
Quadriceps
8.2%
Hamstrings
7.6%
Middle Delts
6.4%
Abs
5.8%
Glutes
5.8%
Rear Delts
3%
Adductors
1.8%
Lower Back
1.7%
Forearms
1.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9.5
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Decline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8.5
6
Preacher Curl (Barbell)
3
10 reps
RPE 9
7
Bicep Curl (Cable)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9.5
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Decline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8.5
6
Preacher Curl (Barbell)
3
10 reps
RPE 9
7
Bicep Curl (Cable)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9.5
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Decline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8.5
6
Preacher Curl (Barbell)
3
10 reps
RPE 9
7
Bicep Curl (Cable)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9.5
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Decline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8.5
6
Preacher Curl (Barbell)
3
10 reps
RPE 9
7
Bicep Curl (Cable)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9.5
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Decline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8.5
6
Preacher Curl (Barbell)
3
10 reps
RPE 9
7
Bicep Curl (Cable)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9.5
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Decline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8.5
6
Preacher Curl (Barbell)
3
10 reps
RPE 9
7
Bicep Curl (Cable)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9.5
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Decline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8.5
6
Preacher Curl (Barbell)
3
10 reps
RPE 9
7
Bicep Curl (Cable)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9.5
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Decline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8.5
6
Preacher Curl (Barbell)
3
10 reps
RPE 9
7
Bicep Curl (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12 reps
12 reps
RPE 8
RPE 9.5
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Sit Up
3
50 reps
RPE 6.5
4
Lying Leg Raise
3
15 reps
RPE 7
5
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
7
Lunge (Bodyweight)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12 reps
12 reps
RPE 8
RPE 9.5
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Sit Up
3
50 reps
RPE 6.5
4
Lying Leg Raise
3
15 reps
RPE 7
5
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
7
Lunge (Bodyweight)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12 reps
12 reps
RPE 8
RPE 9.5
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Sit Up
3
50 reps
RPE 6.5
4
Lying Leg Raise
3
15 reps
RPE 7
5
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
7
Lunge (Bodyweight)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12 reps
12 reps
RPE 8
RPE 9.5
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Sit Up
3
50 reps
RPE 6.5
4
Lying Leg Raise
3
15 reps
RPE 7
5
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
7
Lunge (Bodyweight)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12 reps
12 reps
RPE 8
RPE 9.5
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Sit Up
3
50 reps
RPE 6.5
4
Lying Leg Raise
3
15 reps
RPE 7
5
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
7
Lunge (Bodyweight)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12 reps
12 reps
RPE 8
RPE 9.5
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Sit Up
3
50 reps
RPE 6.5
4
Lying Leg Raise
3
15 reps
RPE 7
5
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
7
Lunge (Bodyweight)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12 reps
12 reps
RPE 8
RPE 9.5
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Sit Up
3
50 reps
RPE 6.5
4
Lying Leg Raise
3
15 reps
RPE 7
5
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
7
Lunge (Bodyweight)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12 reps
12 reps
RPE 8
RPE 9.5
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Sit Up
3
50 reps
RPE 6.5
4
Lying Leg Raise
3
15 reps
RPE 7
5
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
7
Lunge (Bodyweight)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
2
Seated Row (Cable)
1
2
12 reps
12 reps
RPE 8
RPE 8.5
3
T-Bar Row
3
10 reps
RPE 8.5
4
High Row
3
10 reps
RPE 9.5
5
Dumbbell Row
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
2
Seated Row (Cable)
1
2
12 reps
12 reps
RPE 8
RPE 8.5
3
T-Bar Row
3
10 reps
RPE 8.5
4
High Row
3
10 reps
RPE 9.5
5
Dumbbell Row
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
2
Seated Row (Cable)
1
2
12 reps
12 reps
RPE 8
RPE 8.5
3
T-Bar Row
3
10 reps
RPE 8.5
4
High Row
3
10 reps
RPE 9.5
5
Dumbbell Row
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
2
Seated Row (Cable)
1
2
12 reps
12 reps
RPE 8
RPE 8.5
3
T-Bar Row
3
10 reps
RPE 8.5
4
High Row
3
10 reps
RPE 9.5
5
Dumbbell Row
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
2
Seated Row (Cable)
1
2
12 reps
12 reps
RPE 8
RPE 8.5
3
T-Bar Row
3
10 reps
RPE 8.5
4
High Row
3
10 reps
RPE 9.5
5
Dumbbell Row
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
2
Seated Row (Cable)
1
2
12 reps
12 reps
RPE 8
RPE 8.5
3
T-Bar Row
3
10 reps
RPE 8.5
4
High Row
3
10 reps
RPE 9.5
5
Dumbbell Row
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
2
Seated Row (Cable)
1
2
12 reps
12 reps
RPE 8
RPE 8.5
3
T-Bar Row
3
10 reps
RPE 8.5
4
High Row
3
10 reps
RPE 9.5
5
Dumbbell Row
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
2
Seated Row (Cable)
1
2
12 reps
12 reps
RPE 8
RPE 8.5
3
T-Bar Row
3
10 reps
RPE 8.5
4
High Row
3
10 reps
RPE 9.5
5
Dumbbell Row
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Cable)
3
10 reps
RPE 8.5
3
Lying Rear Lateral Raise
3
12 reps
RPE 9
4
Shoulder Press (Machine)
3
10 reps
RPE 9
5
Skull Crusher
3
15 reps
RPE 8.5
6
Dip (Bodyweight)
2
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Cable)
3
10 reps
RPE 8.5
3
Lying Rear Lateral Raise
3
12 reps
RPE 9
4
Shoulder Press (Machine)
3
10 reps
RPE 9
5
Skull Crusher
3
15 reps
RPE 8.5
6
Dip (Bodyweight)
2
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Cable)
3
10 reps
RPE 8.5
3
Lying Rear Lateral Raise
3
12 reps
RPE 9
4
Shoulder Press (Machine)
3
10 reps
RPE 9
5
Skull Crusher
3
15 reps
RPE 8.5
6
Dip (Bodyweight)
2
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Cable)
3
10 reps
RPE 8.5
3
Lying Rear Lateral Raise
3
12 reps
RPE 9
4
Shoulder Press (Machine)
3
10 reps
RPE 9
5
Skull Crusher
3
15 reps
RPE 8.5
6
Dip (Bodyweight)
2
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Cable)
3
10 reps
RPE 8.5
3
Lying Rear Lateral Raise
3
12 reps
RPE 9
4
Shoulder Press (Machine)
3
10 reps
RPE 9
5
Skull Crusher
3
15 reps
RPE 8.5
6
Dip (Bodyweight)
2
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Cable)
3
10 reps
RPE 8.5
3
Lying Rear Lateral Raise
3
12 reps
RPE 9
4
Shoulder Press (Machine)
3
10 reps
RPE 9
5
Skull Crusher
3
15 reps
RPE 8.5
6
Dip (Bodyweight)
2
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Cable)
3
10 reps
RPE 8.5
3
Lying Rear Lateral Raise
3
12 reps
RPE 9
4
Shoulder Press (Machine)
3
10 reps
RPE 9
5
Skull Crusher
3
15 reps
RPE 8.5
6
Dip (Bodyweight)
2
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Cable)
3
10 reps
RPE 8.5
3
Lying Rear Lateral Raise
3
12 reps
RPE 9
4
Shoulder Press (Machine)
3
10 reps
RPE 9
5
Skull Crusher
3
15 reps
RPE 8.5
6
Dip (Bodyweight)
2
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
4
15 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@9.5
2
Chest Fly (Machine)
3 Sets
12 Reps
@8
3
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
4
Chest Press (Machine)
3 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8.5
6
Preacher Curl (Barbell)
3 Sets
10 Reps
@9
7
Bicep Curl (Cable)
2 Sets
15 Reps
@8
Day 2
1
Squat (Barbell)
2 Sets
3 Sets
12 Reps
12 Reps
@8
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
3
Sit Up
3 Sets
50 Reps
@6.5
4
Lying Leg Raise
3 Sets
15 Reps
@7
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
6
Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
7
Lunge (Bodyweight)
3 Sets
15 Reps
@7.5
Day 3
1
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9.5
2
Seated Row (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@8
@8.5
3
T-Bar Row
3 Sets
10 Reps
@8.5
4
High Row
3 Sets
10 Reps
@9.5
5
Dumbbell Row
2 Sets
15 Reps
@8
Day 4
1
Lateral Raise (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
2
Lateral Raise (Cable)
3 Sets
10 Reps
@8.5
3
Lying Rear Lateral Raise
3 Sets
12 Reps
@9
4
Shoulder Press (Machine)
3 Sets
10 Reps
@9
5
Skull Crusher
3 Sets
15 Reps
@8.5
6
Dip (Bodyweight)
2 Sets
15 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
4 Sets
15 Reps
@9