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4-day upper/lower split

by Tom F.
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

  • Level
    Intermediate, Novice
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 21, 2025 07:04
  • Last Edited
    Nov 08, 2025 11:27

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!

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
Front Delts
10.2%
Hamstrings
10.2%
Glutes
9.4%
Upper Back
9.2%
Abs
9%
Lats
8.9%
Chest
8.5%
Triceps
8.4%
Quadriceps
8.1%
Biceps
4.6%
Adductors
4.2%
Lower Back
2.4%
Calves
2.1%
Middle Delts
1.8%
Forearms
1.7%
Rear Delts
1%
Abductors
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
1B
Single Arm Landmine Row
1
1
10-12 reps
16-18 reps
RPE 9
RPE 9
2A
Landmine Press
1
1
10-12 reps
16-18 reps
RPE 9
RPE 9
2B
Hanging Leg Raise
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2C
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 9
3A
Bench Press (Barbell)
1
2
1
8-16 reps
4-6 reps
8-12 reps
RPE 9
RPE 9
RPE 9
3B
Lu Raise
3
8-12 reps
RPE 8
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
Single Arm Landmine Row
1
1
10-12 reps
16-18 reps
RPE 9
RPE 9
2A
Landmine Press
1
1
10-12 reps
16-18 reps
RPE 9
RPE 9
2B
Hanging Leg Raise
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2C
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 9
3A
Bench Press (Barbell)
1
2
1
8-16 reps
4-6 reps
8-12 reps
RPE 9
RPE 9
RPE 9
3B
Lu Raise
3
8-12 reps
RPE 8
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)
3
AMRAP
RPE 9
1B
Dragon Flag
2
AMRAP
RPE 9
1C
Wrist Curls
2
AMRAP
RPE 8
2A
High Pull
2
6-8 reps
RPE 8
2B
Incline Hammer Curl (Dumbbell)
2
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
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
1B
Dragon Flag
2
AMRAP
RPE 9
1C
Wrist Curls
2
AMRAP
RPE 8
2A
High Pull
2
6-8 reps
RPE 8
2B
Incline Hammer Curl (Dumbbell)
2
AMRAP
-
3A
Barbell Row
3
8-12 reps
RPE 8
3B
Dip (Bodyweight)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
10-12 reps
RPE 8
RPE 8.5
RPE 8.5
1B
Hip Abduction (Band)
2
10-12 reps
RPE 8
2A
Nordic Curl
3
AMRAP
RPE 9
2B
Single Leg Calf Raise
3
AMRAP
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
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
Bulgarian Split Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
10-12 reps
RPE 8
RPE 8.5
RPE 8.5
1B
Hip Abduction (Band)
2
10-12 reps
RPE 8
2A
Nordic Curl
3
AMRAP
RPE 9
2B
Single Leg Calf Raise
3
AMRAP
RPE 8
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 Raise
3 Sets
8-12 Reps
@8
2A
Copenhagen Plank
2 Sets
AMRAP
@9
2B
Deadlift (Barbell)
2 Sets
2 Sets
6-12 Reps
4-6 Reps
@9
@9
Day 3
1A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
1B
Dragon Flag
2 Sets
AMRAP
@9
1C
Wrist Curls
2 Sets
AMRAP
@8
2A
High Pull
2 Sets
6-8 Reps
@8
2B
Incline Hammer Curl (Dumbbell)
2 Sets
AMRAP
-
3A
Barbell Row
3 Sets
8-12 Reps
@8
3B
Dip (Bodyweight)
3 Sets
AMRAP
@9
Day 1
1A
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
1B
Single Arm Landmine Row
1 Set
1 Set
10-12 Reps
16-18 Reps
@9
@9
2A
Landmine Press
1 Set
1 Set
10-12 Reps
16-18 Reps
@9
@9
2B
Hanging Leg Raise
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
2C
Reverse Wrist Curl (Dumbbell)
2 Sets
8-12 Reps
@9
3A
Bench Press (Barbell)
1 Set
2 Sets
1 Set
8-16 Reps
4-6 Reps
8-12 Reps
@9
@9
@9
3B
Lu Raise
3 Sets
8-12 Reps
@8
Day 4
1A
Bulgarian Split Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
10-12 Reps
@8
@8.5
@8.5
1B
Hip Abduction (Band)
2 Sets
10-12 Reps
@8
2A
Nordic Curl
3 Sets
AMRAP
@9
2B
Single Leg Calf Raise
3 Sets
AMRAP
@8