5.0
(1 rating)
Program Description
Upper lower split, 4-day week, mix of hypertrophy and strength, straight and dynamic movement. Garage gym - rack, landmine & dumbbells 40min-1hr workouts
Program Overview
- LevelIntermediate, Novice
- GoalAthletics
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout40 minutes
- CreatedAug 21, 2025 07:04
- Last EditedOct 07, 2025 09:23
Summary
Transform your strength training routine with this dynamic 4-day upper/lower split program, designed to elevate your fitness over six weeks. Each session targets major muscle groups through carefully structured supersets, ensuring you maximize your time and effort in the gym. Perfect for those with a garage gym setup, this program combines compound lifts like squats and deadlifts with core-focused movements to build muscle and enhance stability. Get ready to push your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Chest
11.1%
Lats
10.6%
Quadriceps
9.7%
Upper Back
9.3%
Glutes
8.6%
Abs
8.1%
Triceps
7.8%
Hamstrings
7.6%
Front Delts
6.3%
Adductors
5.7%
Biceps
5.2%
Calves
2.6%
Lower Back
2.4%
Middle Delts
2%
Rear Delts
1.9%
Forearms
1.1%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
1B
Lying Rear Lateral Raise
3
AMRAP
RPE 8
2A
Bench Press (Barbell)
1
2
1
8-16 reps
4-6 reps
8-12 reps
RPE 9
RPE 9
RPE 9
2B
Hanging Leg Raise
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3A
Single Arm Landmine Row
2
1
10-12 reps
18-20 reps
RPE 9
RPE 9
3B
Landmine Press
2
1
10-12 reps
18-20 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
2A
Bench Press (Barbell)
1
2
1
8-16 reps
4-6 reps
8-12 reps
RPE 9
RPE 9
RPE 9
2B
Hanging Leg Raise
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3A
Single Arm Landmine Row
2
1
10-12 reps
18-20 reps
RPE 9
RPE 9
3B
Landmine Press
2
1
10-12 reps
18-20 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
2A
Bench Press (Barbell)
1
2
1
8-16 reps
4-6 reps
8-12 reps
RPE 9
RPE 9
RPE 9
2B
Hanging Leg Raise
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3A
Single Arm Landmine Row
2
1
10-12 reps
18-20 reps
RPE 9
RPE 9
3B
Landmine Press
2
1
10-12 reps
18-20 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Front Raise
3
AMRAP
RPE 9
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
2A
Bench Press (Barbell)
1
2
1
8-16 reps
4-6 reps
8-12 reps
RPE 9
RPE 9
RPE 9
2B
Lying Rear Lateral Raise
3
AMRAP
RPE 8
2C
Dragon Flag
3
AMRAP
RPE 9
3A
Single Arm Landmine Row
2
1
10-12 reps
18-20 reps
RPE 9
RPE 9
3B
Landmine Press
2
1
10-12 reps
18-20 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
1B
Chest Supported Lateral Raise
3
12-15 reps
RPE 8
2A
Bench Press (Barbell)
1
2
1
8-16 reps
4-6 reps
8-12 reps
RPE 9
RPE 9
RPE 9
2B
Dragon Flag
3
AMRAP
RPE 9
3A
Single Arm Landmine Row
2
1
10-12 reps
18-20 reps
RPE 9
RPE 9
3B
Landmine Press
2
1
10-12 reps
18-20 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
1B
Chest Supported Lateral Raise
3
12-15 reps
RPE 8
2A
Bench Press (Barbell)
1
2
1
8-16 reps
4-6 reps
8-12 reps
RPE 9
RPE 9
RPE 9
2B
Dragon Flag
3
AMRAP
RPE 9
3A
Single Arm Landmine Row
2
1
10-12 reps
18-20 reps
RPE 9
RPE 9
3B
Landmine Press
2
1
10-12 reps
18-20 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
2
6-12 reps
4-6 reps
RPE 9
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 8
2A
Copenhagen Plank
2
AMRAP
RPE 9
2B
Deadlift (Barbell)
2
2
6-12 reps
4-6 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
2
6-12 reps
4-6 reps
RPE 9
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 8
2A
Copenhagen Plank
2
AMRAP
RPE 9
2B
Deadlift (Barbell)
2
2
6-12 reps
4-6 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
2
6-12 reps
4-6 reps
RPE 9
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 8
2A
Copenhagen Plank
2
AMRAP
RPE 9
2B
Deadlift (Barbell)
2
2
6-12 reps
4-6 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
2
6-12 reps
4-6 reps
RPE 9
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 8
2A
Copenhagen Plank
2
AMRAP
RPE 9
2B
Deadlift (Barbell)
2
2
6-12 reps
4-6 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
2
6-12 reps
4-6 reps
RPE 9
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 8
2A
Copenhagen Plank
2
AMRAP
RPE 9
2B
Deadlift (Barbell)
2
2
6-12 reps
4-6 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
2
6-12 reps
4-6 reps
RPE 9
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 8
2A
Copenhagen Plank
2
AMRAP
RPE 9
2B
Deadlift (Barbell)
2
2
6-12 reps
4-6 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
1B
Landmine Twist
3
8-10 reps
RPE 8
2A
Bench Press (Barbell)
2
2
6-12 reps
4-6 reps
RPE 9
RPE 9
2B
Incline Hammer Curl (Dumbbell)
3
AMRAP
-
3A
Barbell Row
3
8-12 reps
RPE 8
3B
Dip (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
1B
Landmine Twist
3
8-10 reps
RPE 8
2A
Bench Press (Barbell)
2
2
6-12 reps
4-6 reps
RPE 9
RPE 9
2B
Ring Bicep Curl
3
AMRAP
RPE 8
3A
Barbell Row
3
8-12 reps
RPE 8
3B
Dip (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
RPE 9
1B
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
2A
Bench Press (Barbell)
1
2
1
12-18 reps
4-6 reps
8-12 reps
RPE 8
RPE 9
RPE 9
2B
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
3
Barbell Row
3
8-12 reps
RPE 8
4
Landmine Twist
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
RPE 9
1B
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
2A
Incline Hammer Curl (Dumbbell)
3
AMRAP
RPE 8
2B
Landmine Twist
3
8-10 reps
RPE 8
3
Bench Press (Barbell)
1
2
1
12-18 reps
4-6 reps
8-12 reps
RPE 8
RPE 9
RPE 9
4
Barbell Row
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
1
12-18 reps
4-6 reps
8-12 reps
RPE 8
RPE 9
RPE 9
1B
Incline Hammer Curl (Dumbbell)
3
AMRAP
RPE 8
2A
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
2B
Lu Raise
3
10-14 reps
RPE 8
3A
Dip (Bodyweight)
3
AMRAP
RPE 9
3B
Barbell Row
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
1
12-18 reps
4-6 reps
8-12 reps
RPE 8
RPE 9
RPE 9
1B
Incline Hammer Curl (Dumbbell)
3
AMRAP
RPE 8
2A
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
2B
Lu Raise
3
10-14 reps
RPE 8
3A
Dip (Bodyweight)
3
AMRAP
RPE 9
3B
Barbell Row
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Nordic Curl
3
AMRAP
RPE 9
1B
Single Leg Calf Raise
3
AMRAP
RPE 8
2A
Bulgarian Split Squat (Barbell)
2
2
8-12 reps
4-6 reps
RPE 8
RPE 8.5
2B
Copenhagen Plank
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Nordic Curl
3
AMRAP
RPE 9
1B
Single Leg Calf Raise
3
AMRAP
RPE 8
2A
Copenhagen Plank
3
AMRAP
RPE 9
2B
Split Squat (Barbell)
1
2
1
8-12 reps
4-6 reps
8-12 reps
RPE 8
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Nordic Curl
3
AMRAP
RPE 9
1B
Single Leg Calf Raise
3
AMRAP
RPE 8
2A
Bulgarian Split Squat (Barbell)
2
2
8-12 reps
4-6 reps
RPE 8
RPE 8.5
2B
Copenhagen Plank
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Nordic Curl
3
AMRAP
RPE 9
1B
Single Leg Calf Raise
3
AMRAP
RPE 8
2A
Bulgarian Split Squat (Barbell)
2
2
8-12 reps
4-6 reps
RPE 8
RPE 8.5
2B
Copenhagen Plank
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Nordic Curl
3
AMRAP
RPE 9
1B
Single Leg Calf Raise
3
AMRAP
RPE 8
2A
Bulgarian Split Squat (Barbell)
2
2
8-12 reps
4-6 reps
RPE 8
RPE 8.5
2B
Copenhagen Plank
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Nordic Curl
3
AMRAP
RPE 9
1B
Single Leg Calf Raise
3
AMRAP
RPE 8
2A
Bulgarian Split Squat (Barbell)
2
2
8-12 reps
4-6 reps
RPE 8
RPE 8.5
2B
Copenhagen Plank
3
AMRAP
RPE 9
Week 1
1 / 6 Weeks
Day 2
1A
Squat (Barbell)2 Sets
2 Sets
6-12 Reps
4-6 Reps
@9
@9
1B
Standing Calf Raise3 Sets
8-12 Reps
@8
2A
Copenhagen Plank2 Sets
AMRAP
@9
2B
Deadlift (Barbell)2 Sets
2 Sets
6-12 Reps
4-6 Reps
@9
@9
Day 4
1A
Nordic Curl3 Sets
AMRAP
@9
1B
Single Leg Calf Raise3 Sets
AMRAP
@8
2A
Bulgarian Split Squat (Barbell)2 Sets
2 Sets
8-12 Reps
4-6 Reps
@8
@8.5
2B
Copenhagen Plank3 Sets
AMRAP
@9
Day 1
1A
Chin-Up (Bodyweight)4 Sets
AMRAP
@9
1B
Lying Rear Lateral Raise3 Sets
AMRAP
@8
2A
Bench Press (Barbell)1 Set
2 Sets
1 Set
8-16 Reps
4-6 Reps
8-12 Reps
@9
@9
@9
2B
Hanging Leg Raise2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
3A
Single Arm Landmine Row2 Sets
1 Set
10-12 Reps
18-20 Reps
@9
@9
3B
Landmine Press2 Sets
1 Set
10-12 Reps
18-20 Reps
@9
@9
Day 3
1A
Pull-Up (Bodyweight)4 Sets
AMRAP
@9
1B
Landmine Twist3 Sets
8-10 Reps
@8
2A
Bench Press (Barbell)2 Sets
2 Sets
6-12 Reps
4-6 Reps
@9
@9
2B
Incline Hammer Curl (Dumbbell)3 Sets
AMRAP
-
3A
Barbell Row3 Sets
8-12 Reps
@8
3B
Dip (Bodyweight)3 Sets
AMRAP
@9