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4x U/L Hypertrophy program. Version 1.2

by Gustav
1 athletes joined

Program Description

For beginner/intermediate

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 29, 2026 01:48
  • Last Edited
    Apr 08, 2026 11:15
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.3%
Hamstrings
11.4%
Quadriceps
10.5%
Triceps
8.8%
Front Delts
7%
Upper Back
7%
Lats
7%
Abs
7%
Chest
5.3%
Biceps
5.3%
Adductors
4.4%
Middle Delts
3.5%
Lower Back
3.5%
Calves
3.5%
Forearms
1.8%
Rear Delts
0.9%
Abductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bench Press (Barbell)
2
6-12 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-12 reps
RPE 9
3
High Row
2
6-12 reps
RPE 9
4
Lateral Raise (Machine)
2
6-12 reps
RPE 9
5
Tricep Extension (Machine)
2
6-12 reps
RPE 9
6
Preacher Curl (Machine)
2
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-12 reps
RPE 9
3
High Row
2
6-12 reps
RPE 9
4
Lateral Raise (Machine)
2
6-12 reps
RPE 9
5
Tricep Extension (Machine)
2
6-12 reps
RPE 9
6
Preacher Curl (Machine)
2
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-12 reps
RPE 9
3
High Row
2
6-12 reps
RPE 9
4
Lateral Raise (Machine)
2
6-12 reps
RPE 9
5
Tricep Extension (Machine)
2
6-12 reps
RPE 9
6
Preacher Curl (Machine)
2
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-12 reps
RPE 9
3
High Row
2
6-12 reps
RPE 9
4
Lateral Raise (Machine)
2
6-12 reps
RPE 9
5
Tricep Extension (Machine)
2
6-12 reps
RPE 9
6
Preacher Curl (Machine)
2
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-12 reps
RPE 9
3
High Row
2
6-12 reps
RPE 9
4
Lateral Raise (Machine)
2
6-12 reps
RPE 9
5
Tricep Extension (Machine)
2
6-12 reps
RPE 9
6
Preacher Curl (Machine)
2
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-12 reps
RPE 9
3
High Row
2
6-12 reps
RPE 9
4
Lateral Raise (Machine)
2
6-12 reps
RPE 9
5
Tricep Extension (Machine)
2
6-12 reps
RPE 9
6
Preacher Curl (Machine)
2
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-12 reps
RPE 9
3
High Row
2
6-12 reps
RPE 9
4
Lateral Raise (Machine)
2
6-12 reps
RPE 9
5
Tricep Extension (Machine)
2
6-12 reps
RPE 9
6
Preacher Curl (Machine)
2
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-12 reps
RPE 9
3
High Row
2
6-12 reps
RPE 9
4
Lateral Raise (Machine)
2
6-12 reps
RPE 9
5
Tricep Extension (Machine)
2
6-12 reps
RPE 9
6
Preacher Curl (Machine)
2
6-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
6-12 reps
RPE 9
2
Leg Extension
2
6-12 reps
RPE 9
3
Leg Curl
2
6-12 reps
RPE 9
4
Squat (Barbell)
2
6-12 reps
RPE 9
5
Back Extension (Weighted)
2
6-12 reps
-
6
Calf Raise (Machine)
2
6-12 reps
RPE 9
7
Step-Up (Weighted)
2
6-12 reps
RPE 9
8
Hip Adductor (Machine)
2
6-12 reps
RPE 9
9
Abs Crunch (Machine)
2
6-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
6-12 reps
RPE 9
2
Leg Extension
2
6-12 reps
RPE 9
3
Leg Curl
2
6-12 reps
RPE 9
4
Squat (Barbell)
2
6-12 reps
RPE 9
5
Back Extension (Weighted)
2
6-12 reps
-
6
Calf Raise (Machine)
2
6-12 reps
RPE 9
7
Step-Up (Weighted)
2
6-12 reps
RPE 9
8
Hip Adductor (Machine)
2
6-12 reps
RPE 9
9
Abs Crunch (Machine)
2
6-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
6-12 reps
RPE 9
2
Leg Extension
2
6-12 reps
RPE 9
3
Leg Curl
2
6-12 reps
RPE 9
4
Squat (Barbell)
2
6-12 reps
RPE 9
5
Back Extension (Weighted)
2
6-12 reps
-
6
Calf Raise (Machine)
2
6-12 reps
RPE 9
7
Step-Up (Weighted)
2
6-12 reps
RPE 9
8
Hip Adductor (Machine)
2
6-12 reps
RPE 9
9
Abs Crunch (Machine)
2
6-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
6-12 reps
RPE 9
2
Leg Extension
2
6-12 reps
RPE 9
3
Leg Curl
2
6-12 reps
RPE 9
4
Squat (Barbell)
2
6-12 reps
RPE 9
5
Back Extension (Weighted)
2
6-12 reps
-
6
Calf Raise (Machine)
2
6-12 reps
RPE 9
7
Step-Up (Weighted)
2
6-12 reps
RPE 9
8
Hip Adductor (Machine)
2
6-12 reps
RPE 9
9
Abs Crunch (Machine)
2
6-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
6-12 reps
RPE 9
2
Leg Extension
2
6-12 reps
RPE 9
3
Leg Curl
2
6-12 reps
RPE 9
4
Squat (Barbell)
2
6-12 reps
RPE 9
5
Back Extension (Weighted)
2
6-12 reps
-
6
Calf Raise (Machine)
2
6-12 reps
RPE 9
7
Step-Up (Weighted)
2
6-12 reps
RPE 9
8
Hip Adductor (Machine)
2
6-12 reps
RPE 9
9
Abs Crunch (Machine)
2
6-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
6-12 reps
RPE 9
2
Leg Extension
2
6-12 reps
RPE 9
3
Leg Curl
2
6-12 reps
RPE 9
4
Squat (Barbell)
2
6-12 reps
RPE 9
5
Back Extension (Weighted)
2
6-12 reps
-
6
Calf Raise (Machine)
2
6-12 reps
RPE 9
7
Step-Up (Weighted)
2
6-12 reps
RPE 9
8
Hip Adductor (Machine)
2
6-12 reps
RPE 9
9
Abs Crunch (Machine)
2
6-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
6-12 reps
RPE 9
2
Leg Extension
2
6-12 reps
RPE 9
3
Leg Curl
2
6-12 reps
RPE 9
4
Squat (Barbell)
2
6-12 reps
RPE 9
5
Back Extension (Weighted)
2
6-12 reps
-
6
Calf Raise (Machine)
2
6-12 reps
RPE 9
7
Step-Up (Weighted)
2
6-12 reps
RPE 9
8
Hip Adductor (Machine)
2
6-12 reps
RPE 9
9
Abs Crunch (Machine)
2
6-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
6-12 reps
RPE 9
2
Leg Extension
2
6-12 reps
RPE 9
3
Leg Curl
2
6-12 reps
RPE 9
4
Squat (Barbell)
2
6-12 reps
RPE 9
5
Back Extension (Weighted)
2
6-12 reps
-
6
Calf Raise (Machine)
2
6-12 reps
RPE 9
7
Step-Up (Weighted)
2
6-12 reps
RPE 9
8
Hip Adductor (Machine)
2
6-12 reps
RPE 9
9
Abs Crunch (Machine)
2
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-12 reps
RPE 9
2
High Row
2
6-12 reps
RPE 9
3
Pull-Up (Assisted)
2
6-12 reps
RPE 9
4
Dip (Assisted)
2
6-12 reps
RPE 9
5
Shoulder Press (Machine)
2
6-12 reps
RPE 9
6
Hammer Curl (Cable)
2
6-12 reps
RPE 9
7
Tricep Extension (Cable)
2
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-12 reps
RPE 9
2
High Row
2
6-12 reps
RPE 9
3
Pull-Up (Assisted)
2
6-12 reps
RPE 9
4
Dip (Assisted)
2
6-12 reps
RPE 9
5
Shoulder Press (Machine)
2
6-12 reps
RPE 9
6
Hammer Curl (Cable)
2
6-12 reps
RPE 9
7
Tricep Extension (Cable)
2
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-12 reps
RPE 9
2
High Row
2
6-12 reps
RPE 9
3
Pull-Up (Assisted)
2
6-12 reps
RPE 9
4
Dip (Assisted)
2
6-12 reps
RPE 9
5
Shoulder Press (Machine)
2
6-12 reps
RPE 9
6
Hammer Curl (Cable)
2
6-12 reps
RPE 9
7
Tricep Extension (Cable)
2
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-12 reps
RPE 9
2
High Row
2
6-12 reps
RPE 9
3
Pull-Up (Assisted)
2
6-12 reps
RPE 9
4
Dip (Assisted)
2
6-12 reps
RPE 9
5
Shoulder Press (Machine)
2
6-12 reps
RPE 9
6
Hammer Curl (Cable)
2
6-12 reps
RPE 9
7
Tricep Extension (Cable)
2
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-12 reps
RPE 9
2
High Row
2
6-12 reps
RPE 9
3
Pull-Up (Assisted)
2
6-12 reps
RPE 9
4
Dip (Assisted)
2
6-12 reps
RPE 9
5
Shoulder Press (Machine)
2
6-12 reps
RPE 9
6
Hammer Curl (Cable)
2
6-12 reps
RPE 9
7
Tricep Extension (Cable)
2
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-12 reps
RPE 9
2
High Row
2
6-12 reps
RPE 9
3
Pull-Up (Assisted)
2
6-12 reps
RPE 9
4
Dip (Assisted)
2
6-12 reps
RPE 9
5
Shoulder Press (Machine)
2
6-12 reps
RPE 9
6
Hammer Curl (Cable)
2
6-12 reps
RPE 9
7
Tricep Extension (Cable)
2
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-12 reps
RPE 9
2
High Row
2
6-12 reps
RPE 9
3
Pull-Up (Assisted)
2
6-12 reps
RPE 9
4
Dip (Assisted)
2
6-12 reps
RPE 9
5
Shoulder Press (Machine)
2
6-12 reps
RPE 9
6
Hammer Curl (Cable)
2
6-12 reps
RPE 9
7
Tricep Extension (Cable)
2
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-12 reps
RPE 9
2
High Row
2
6-12 reps
RPE 9
3
Pull-Up (Assisted)
2
6-12 reps
RPE 9
4
Dip (Assisted)
2
6-12 reps
RPE 9
5
Shoulder Press (Machine)
2
6-12 reps
RPE 9
6
Hammer Curl (Cable)
2
6-12 reps
RPE 9
7
Tricep Extension (Cable)
2
6-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-12 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-12 reps
RPE 9
3
Bulgarian Split Squat
2
6-12 reps
RPE 9
4
Calf Raise (Machine)
2
6-12 reps
RPE 9
5
Glute Kickback (Cable)
2
6-12 reps
RPE 9
6
Hip Adductor (Machine)
2
6-12 reps
RPE 9
7
Abs Crunch (Machine)
2
6-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-12 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-12 reps
RPE 9
3
Bulgarian Split Squat
2
6-12 reps
RPE 9
4
Calf Raise (Machine)
2
6-12 reps
RPE 9
5
Glute Kickback (Cable)
2
6-12 reps
RPE 9
6
Hip Adductor (Machine)
2
6-12 reps
RPE 9
7
Abs Crunch (Machine)
2
6-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-12 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-12 reps
RPE 9
3
Bulgarian Split Squat
2
6-12 reps
RPE 9
4
Calf Raise (Machine)
2
6-12 reps
RPE 9
5
Glute Kickback (Cable)
2
6-12 reps
RPE 9
6
Hip Adductor (Machine)
2
6-12 reps
RPE 9
7
Abs Crunch (Machine)
2
6-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-12 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-12 reps
RPE 9
3
Bulgarian Split Squat
2
6-12 reps
RPE 9
4
Calf Raise (Machine)
2
6-12 reps
RPE 9
5
Glute Kickback (Cable)
2
6-12 reps
RPE 9
6
Hip Adductor (Machine)
2
6-12 reps
RPE 9
7
Abs Crunch (Machine)
2
6-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-12 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-12 reps
RPE 9
3
Bulgarian Split Squat
2
6-12 reps
RPE 9
4
Calf Raise (Machine)
2
6-12 reps
RPE 9
5
Glute Kickback (Cable)
2
6-12 reps
RPE 9
6
Hip Adductor (Machine)
2
6-12 reps
RPE 9
7
Abs Crunch (Machine)
2
6-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-12 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-12 reps
RPE 9
3
Bulgarian Split Squat
2
6-12 reps
RPE 9
4
Calf Raise (Machine)
2
6-12 reps
RPE 9
5
Glute Kickback (Cable)
2
6-12 reps
RPE 9
6
Hip Adductor (Machine)
2
6-12 reps
RPE 9
7
Abs Crunch (Machine)
2
6-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-12 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-12 reps
RPE 9
3
Bulgarian Split Squat
2
6-12 reps
RPE 9
4
Calf Raise (Machine)
2
6-12 reps
RPE 9
5
Glute Kickback (Cable)
2
6-12 reps
RPE 9
6
Hip Adductor (Machine)
2
6-12 reps
RPE 9
7
Abs Crunch (Machine)
2
6-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-12 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-12 reps
RPE 9
3
Bulgarian Split Squat
2
6-12 reps
RPE 9
4
Calf Raise (Machine)
2
6-12 reps
RPE 9
5
Glute Kickback (Cable)
2
6-12 reps
RPE 9
6
Hip Adductor (Machine)
2
6-12 reps
RPE 9
7
Abs Crunch (Machine)
2
6-12 reps
RPE 9
Week 1
1 / 8 Weeks
Day 3
1
Pec Deck (Machine)
2 Sets
6-12 Reps
@9
2
High Row
2 Sets
6-12 Reps
@9
3
Pull-Up (Assisted)
2 Sets
6-12 Reps
@9
4
Dip (Assisted)
2 Sets
6-12 Reps
@9
5
Shoulder Press (Machine)
2 Sets
6-12 Reps
@9
6
Hammer Curl (Cable)
2 Sets
6-12 Reps
@9
7
Tricep Extension (Cable)
2 Sets
6-12 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
6-12 Reps
@9
2
Chest Supported Row (Machine)
2 Sets
6-12 Reps
@9
3
High Row
2 Sets
6-12 Reps
@9
4
Lateral Raise (Machine)
2 Sets
6-12 Reps
@9
5
Tricep Extension (Machine)
2 Sets
6-12 Reps
@9
6
Preacher Curl (Machine)
2 Sets
6-12 Reps
@9
Day 2
1
Hip Thrust (Machine)
2 Sets
6-12 Reps
@9
2
Leg Extension
2 Sets
6-12 Reps
@9
3
Leg Curl
2 Sets
6-12 Reps
@9
4
Squat (Barbell)
2 Sets
6-12 Reps
@9
5
Back Extension (Weighted)
2 Sets
6-12 Reps
-
6
Calf Raise (Machine)
2 Sets
6-12 Reps
@9
7
Step-Up (Weighted)
2 Sets
6-12 Reps
@9
8
Hip Adductor (Machine)
2 Sets
6-12 Reps
@9
9
Abs Crunch (Machine)
2 Sets
6-12 Reps
@9
Day 4
1
Deadlift (Barbell)
2 Sets
6-12 Reps
@9
2
Leg Press (45 Degrees)
2 Sets
6-12 Reps
@9
3
Bulgarian Split Squat
2 Sets
6-12 Reps
@9
4
Calf Raise (Machine)
2 Sets
6-12 Reps
@9
5
Glute Kickback (Cable)
2 Sets
6-12 Reps
@9
6
Hip Adductor (Machine)
2 Sets
6-12 Reps
@9
7
Abs Crunch (Machine)
2 Sets
6-12 Reps
@9