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BoostcampPNG

4 day split

by Reece F.
4 athletes joined

Program Description

Strength and muscle

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 03, 2024 09:30
  • Last Edited
    Nov 09, 2024 03:54

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.3%
Front Delts
11%
Upper Back
9.4%
Middle Delts
9.1%
Chest
8.6%
Quadriceps
8.5%
Biceps
7.6%
Hamstrings
7.5%
Glutes
7%
Lats
6.3%
Calves
2.9%
Forearms
2.8%
Abs
2.5%
Lower Back
1.9%
Adductors
0.9%
Abductors
0.4%
Rear Delts
0.4%
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GooglePlay
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4.8 Stars with 10, 000+ Ratings
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
Deadlift (Barbell)
2
5 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Barbell Row
3
8 reps
-
5
Seated Row (Cable)
1
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Concentration Curl
3
10 reps
-
8
Seated Dumbbell Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Barbell Row
3
8 reps
-
5
Seated Row (Cable)
1
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Concentration Curl
3
10 reps
-
8
Seated Dumbbell Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Barbell Row
3
8 reps
-
5
Seated Row (Cable)
1
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Concentration Curl
3
10 reps
-
8
Seated Dumbbell Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Barbell Row
3
8 reps
-
5
Seated Row (Cable)
1
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Concentration Curl
3
10 reps
-
8
Seated Dumbbell Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Barbell Row
3
8 reps
-
5
Seated Row (Cable)
1
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Concentration Curl
3
10 reps
-
8
Seated Dumbbell Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Barbell Row
3
8 reps
-
5
Seated Row (Cable)
1
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Concentration Curl
3
10 reps
-
8
Seated Dumbbell Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Barbell Row
3
8 reps
-
5
Seated Row (Cable)
1
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Concentration Curl
3
10 reps
-
8
Seated Dumbbell Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Barbell Row
3
8 reps
-
5
Seated Row (Cable)
1
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Concentration Curl
3
10 reps
-
8
Seated Dumbbell Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
1 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bench Press (Dumbbell)
1
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Overhead Extension (Dumbbell)
3
8 reps
-
8
Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
1 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bench Press (Dumbbell)
1
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Overhead Extension (Dumbbell)
3
8 reps
-
8
Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
1 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bench Press (Dumbbell)
1
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Overhead Extension (Dumbbell)
3
8 reps
-
8
Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
1 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bench Press (Dumbbell)
1
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Overhead Extension (Dumbbell)
3
8 reps
-
8
Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
1 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bench Press (Dumbbell)
1
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Overhead Extension (Dumbbell)
3
8 reps
-
8
Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
1 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bench Press (Dumbbell)
1
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Overhead Extension (Dumbbell)
3
8 reps
-
8
Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
1 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bench Press (Dumbbell)
1
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Overhead Extension (Dumbbell)
3
8 reps
-
8
Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
1 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bench Press (Dumbbell)
1
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Overhead Extension (Dumbbell)
3
8 reps
-
8
Tricep Extension (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Leg Press
3
15 reps
-
3
Split Squat (Barbell)
3
8 reps
-
4
Leg Extension
1
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Leg Curl
1
-
7
Standing Calf Raise
3
10 reps
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Leg Press
3
15 reps
-
3
Split Squat (Barbell)
3
8 reps
-
4
Leg Extension
1
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Leg Curl
1
-
7
Standing Calf Raise
3
10 reps
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Leg Press
3
15 reps
-
3
Split Squat (Barbell)
3
8 reps
-
4
Leg Extension
1
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Leg Curl
1
-
7
Standing Calf Raise
3
10 reps
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Leg Press
3
15 reps
-
3
Split Squat (Barbell)
3
8 reps
-
4
Leg Extension
1
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Leg Curl
1
-
7
Standing Calf Raise
3
10 reps
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Leg Press
3
15 reps
-
3
Split Squat (Barbell)
3
8 reps
-
4
Leg Extension
1
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Leg Curl
1
-
7
Standing Calf Raise
3
10 reps
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Leg Press
3
15 reps
-
3
Split Squat (Barbell)
3
8 reps
-
4
Leg Extension
1
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Leg Curl
1
-
7
Standing Calf Raise
3
10 reps
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Leg Press
3
15 reps
-
3
Split Squat (Barbell)
3
8 reps
-
4
Leg Extension
1
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Leg Curl
1
-
7
Standing Calf Raise
3
10 reps
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Leg Press
3
15 reps
-
3
Split Squat (Barbell)
3
8 reps
-
4
Leg Extension
1
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Leg Curl
1
-
7
Standing Calf Raise
3
10 reps
-
8
Seated Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Arnold Press
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Shoulder Press (Machine)
1
-
5
Upright Row (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
1
-
7
Wrist Curls
3
12 reps
-
8
Barbell Hold
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Arnold Press
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Shoulder Press (Machine)
1
-
5
Upright Row (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
1
-
7
Wrist Curls
3
12 reps
-
8
Barbell Hold
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Arnold Press
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Shoulder Press (Machine)
1
-
5
Upright Row (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
1
-
7
Wrist Curls
3
12 reps
-
8
Barbell Hold
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Arnold Press
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Shoulder Press (Machine)
1
-
5
Upright Row (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
1
-
7
Wrist Curls
3
12 reps
-
8
Barbell Hold
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Arnold Press
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Shoulder Press (Machine)
1
-
5
Upright Row (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
1
-
7
Wrist Curls
3
12 reps
-
8
Barbell Hold
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Arnold Press
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Shoulder Press (Machine)
1
-
5
Upright Row (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
1
-
7
Wrist Curls
3
12 reps
-
8
Barbell Hold
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Arnold Press
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Shoulder Press (Machine)
1
-
5
Upright Row (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
1
-
7
Wrist Curls
3
12 reps
-
8
Barbell Hold
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Arnold Press
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Shoulder Press (Machine)
1
-
5
Upright Row (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
1
-
7
Wrist Curls
3
12 reps
-
8
Barbell Hold
1
1 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
2 Sets
5 Reps
-
2
Single Arm Row (Dumbbell)
3 Sets
8 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Barbell Row
3 Sets
8 Reps
-
5
Seated Row (Cable)
1 Set
-
6
Preacher Curl (EZ Bar)
3 Sets
10 Reps
-
7
Concentration Curl
3 Sets
10 Reps
-
8
Seated Dumbbell Curl
1 Set
-
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Dip (Bodyweight)
3 Sets
1 Reps
-
4
Pec Deck (Machine)
3 Sets
12 Reps
-
5
Bench Press (Dumbbell)
1 Set
-
6
Tricep Pushdown (Cable)
3 Sets
8 Reps
-
7
Overhead Extension (Dumbbell)
3 Sets
8 Reps
-
8
Tricep Extension (Cable)
1 Set
-
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
-
2
Leg Press
3 Sets
15 Reps
-
3
Split Squat (Barbell)
3 Sets
8 Reps
-
4
Leg Extension
1 Set
-
5
Stiff Leg Deadlift
3 Sets
8 Reps
-
6
Leg Curl
1 Set
-
7
Standing Calf Raise
3 Sets
10 Reps
-
8
Seated Calf Raise
1 Set
-
Day 4
1
Overhead Press (Barbell)
3 Sets
6 Reps
-
2
Arnold Press
3 Sets
8 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
4
Shoulder Press (Machine)
1 Set
-
5
Upright Row (Dumbbell)
3 Sets
8 Reps
-
6
Shrug (Dumbbell)
1 Set
-
7
Wrist Curls
3 Sets
12 Reps
-
8
Barbell Hold
1 Set
1 Reps
-