Lean Physique 4-Day Split
This exercise helps in hypertrophy in us and we train one muscle twice every week and in this all the muscle groups are trained
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 8 reps | @10 |
| 2 | Romanian Deadlift (Barbell) | 4 | 8 reps | @10 |
| 3 | Leg Press | 3 | 12 reps | @10 |
| 4 | Walking Lunge (Dumbbell) | 3 | 12 reps | @10 |
| 5 | Leg Curl | 3 | 15 reps | @10 |
| 6 | Leg Extension | 3 | 15 reps | @10 |
| 7 | Standing Calf Raise | 3 | 20 reps | @10 |
| 8 | Seated Calf Raise | 3 | 20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Clean Deadlift | 2 | 6 reps | @8 |
| 2 | 5 reps | @7 | ||
| 2 | Lat Pulldown | 2 | 10 reps | @10 |
| 2 | 8 reps | @10 | ||
| 3 | Barbell Row | 2 | 10 reps | @10 |
| 1 | 8 reps | @8 | ||
| 4 | One Arm Bent Over Row | 3 | 10 reps | @10 |
| 5 | Face Pull | 3 | 15 reps | @10 |
| 6 | Seated Row (Cable) | 3 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 12 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @10 | ||
| 1 | 6 reps | @10 | ||
| 2 | Incline Bench Press (Barbell) | 2 | 10 reps | @10 |
| 1 | 8 reps | @8 | ||
| 3 | Chest Fly (Cable) | 2 | 12 reps | @8 |
| 1 | 10 reps | @10 | ||
| 4 | Seated Shoulder Press (Dumbbell) | 2 | 10 reps | @9 |
| 1 | 8 reps | @10 | ||
| 5 | Lateral Raise (Dumbbell) | 1 | 15 reps | @10 |
| 2 | 12 reps | @10 | ||
| 6 | Rear Delt Fly (Cable) | 1 | 15 reps | @9 |
| 2 | 12 reps | @10 | ||
| 7 | Shrug (Barbell) | 1 | 15 reps | @10 |
| 2 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bicep Curl (Barbell) | 3 | 12 reps | @10 |
| 2 | Hammer Curl (Dumbbell) | 3 | 12 reps | @10 |
| 3 | Preacher Curl (Dumbbell) | 3 | 12 reps | @10 |
| 4 | Tricep Rope Push Down (Cable) | 2 | 15 reps | @9 |
| 1 | 12 reps | @10 | ||
| 5 | Overhead Tricep Extension (Cable) | 2 | 10 reps | @9.5 |
| 1 | 8 reps | @10 | ||
| 6 | Lying Tricep Extension (Barbell) | 3 | 100 reps | @10 |
| 7 | Wrist Curls | 3 | 20 reps | @10 |
| 8 | Reverse Wrist Curl (Barbell) | 2 | 15 reps | @10 |
| 1 | 15 reps | @9 | ||
| Superset | ||||
| 9A | Seated Dumbbell Curl | 2 | 15 reps | @8 |
| 9B | Tricep Rope Push Down (Cable) | 2 | 15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press | 1 | 12 reps | @7 |
| 1 | 12 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @10 | ||
| 2 | Bulgarian Split Squat (Dumbbell) | 2 | 10 reps | @8 |
| 1 | 10 reps | @10 | ||
| 3 | Glute Kickback (Cable) | 1 | 15 reps | @9 |
| 1 | 15 reps | @10 | ||
| 1 | 12 reps | @10 | ||
| 4 | Leg Curl | 2 | 15 reps | @10 |
| 1 | 12 reps | @10 | ||
| 5 | Sumo Deadlift (Dumbbell) | 1 | 12 reps | @8 |
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @10 | ||
| 6 | Standing Calf Raise | 4 | 20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 10 reps | @9 |
| 2 | Chest Fly (Cable) | 3 | 15 reps | @10 |
| 3 | Overhead Press (Barbell) | 3 | 10 reps | @9 |
| 4 | Seated Wide-Grip Row (Cable) | 3 | 12 reps | @9 |
| 5 | Face Pull | 3 | 20 reps | @10 |
| 6 | Alternating Dumbbell Curl | 3 | 12 reps | @9 |
| 7 | Tricep Rope Push Down (Cable) | 3 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Jog | 1 | 45 min | @10 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Lean Physique 4-Day Split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 20 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.
Lean Physique 4-Day Split is structured around 7 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Lean Physique 4-Day Split 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
