IntermediateFree

SIRU SPLIT 4.0?

taban B.· May 2024

Free on iOS & Android

Overview

Length

8 weeks

Days / week

5 days

Level

Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

90 min

gains pains and veins

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Quadriceps

11%

Upper Back

9.8%

Biceps

9.3%

Triceps

Glutes

8.2%

Hamstrings

8.2%

Rear Delts

7.2%

Chest

6.9%

Lats

6.5%

Front Delts

6.2%

Middle Delts

5.1%

Calves

4.8%

Adductors

3.4%

Abs

2.5%

Forearms

1.4%

Lower Back

0.5%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Rear Delt Fly (Dumbbell)	2	15 reps	@8
		1	15 reps	@8.5
2	Wide Grip Lat Pulldown	1	10–15 reps	@8
		2	10–15 reps	@8.5
3	Bent Over Row (Barbell)	2	8–12 reps	@8.5
4	Bicep Curl (Cable)	2	15–18 reps	@8
		1	15–18 reps	@8.5

#	Exercise	Sets	Reps	Load
1	Lateral Raise (Machine)	2	15 reps	@8
		1	15 reps	@8.5
2	Incline Chest Press (Machine)	2	6–10 reps	@8.5
3	JM Press	2	15–25 reps	@8.5
4	Chest Press (Machine)	2	8–12 reps	@8
		1	8–12 reps	@8.5
5	Overhead Tricep Extension (Cable)	1	10–20 reps	@8.5

#	Exercise	Sets	Reps	Load
1	Rear Delt Fly (Dumbbell)	2	15 reps	@8
		1	15 reps	@8.5
2	Seated Calf Raise	2	12–18 reps	@8
		1	12–18 reps	@8.5
3	Sumo Deadlift (Barbell)	1	6–10 reps	@8
		2	6–10 reps	@8.5
4	Reverse Lunge (Dumbbell)	1	8–12 reps	@8
		2	8–12 reps	@8.5
5	Squat (Smith Machine)	2	12–15 reps	@8
		1	12–15 reps	@8.5

#	Exercise	Sets	Reps	Load
1	Lateral Raise (Machine)	2	15 reps	@8
		1	15 reps	@8.5
2	Skull Crusher	1	8–12 reps	@8
		2	8–12 reps	@8.5
Superset
3A	Tricep Extension (Barbell)	2	8–12 reps	@8.5
3B	Decline Push Up	2	AMRAP	@8.5
4	Bicep Curl (Barbell)	1	8–10 reps	@8
		2	8–10 reps	@8.5
Superset
5A	Incline Curl (Dumbbell)	2	10–15 reps	@8.5
5B	Underhand Lat Pulldown	2	AMRAP	@8.5

#	Exercise	Sets	Reps	Load
1	Seated Calf Raise	3	12–18 reps	@8.5
2	Lying Leg Curl	2	13–18 reps	@8
		1	13–18 reps	@8.5
3	Hack Squat	1	13–18 reps	@8
		2	13–18 reps	@8.5
4	Squat (Smith Machine)	2	13–18 reps	@8.5

Weeks 2–8 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, SIRU SPLIT 4.0? is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 90 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.

SIRU SPLIT 4.0? is structured around 5 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

SIRU SPLIT 4.0? 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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