4 Day Spilt

by Braydon H.

2 athletes joined

Program Description

Hit all muscles

Program Overview

Level
Beginner, Novice
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
80 minutes
Created
Nov 10, 2024 08:05
Last Edited
Jun 18, 2025 11:41

Summary

Unleash your strength with the 4 Day Split program, designed to target major muscle groups over four intense training days. This one-week regimen focuses on building muscle and enhancing endurance through a balanced mix of compound and isolation exercises, including barbell bench presses and lat pulldowns. Perfect for those ready to elevate their fitness game, each session is crafted to maximize gains while keeping your workouts fresh and engaging. Get ready to push your limits and see real results!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Incline Bench Press (Barbell)

10 reps

12 reps

Chest Fly (Machine)

10 reps

12 reps

Bench Press (Barbell)

10 reps

12 reps

Dip (Assisted)

10 reps

12 reps

Skull Crusher

10 reps

12 reps

Tricep Extension (Machine)

10 reps

12 reps

Day 2

Wide Grip Lat Pulldown

10 reps

12 reps

Lat Pulldown (Close Grip)

10 reps

12 reps

Seated Row (Cable)

10 reps

12 reps

Seated Wide-Grip Row (Cable)

10 reps

12 reps

Shrug (Dumbbell)

10 reps

12 reps

Preacher Curl (Barbell)

10 reps

12 reps

Hammer Curl

10 reps

12 reps

Day 3

Leg Extension

10 reps

12 reps

Leg Curl

10 reps

12 reps

Bulgarian Split Squat (Dumbbell)

10 reps

12 reps

Hip Adductor (Machine)

10 reps

12 reps

Hip Abductor (Machine)

10 reps

12 reps

Glute Kickback

10 reps

12 reps

Standing Calf Raise

10 reps

12 reps

Day 4

Shoulder Press (Machine)

10 reps

12 reps

Lateral Raise (Machine)

10 reps

12 reps

Face Pull

10 reps

12 reps

Abs Crunch (Machine)

10 reps

12 reps

Leg Raise (Captain's Chair)

8 reps

10 reps

Decline Sit Up (Weighted)

10 reps

12 reps

Side Crunch (Cable)

10 reps

12 reps

Day 1

Incline Bench Press (Barbell)

1 Set

2 Sets

10 Reps

12 Reps

Chest Fly (Machine)

1 Set

2 Sets

10 Reps

12 Reps

Bench Press (Barbell)

1 Set

2 Sets

10 Reps

12 Reps

Dip (Assisted)

1 Set

2 Sets

10 Reps

12 Reps

Skull Crusher

1 Set

2 Sets

10 Reps

12 Reps

Tricep Extension (Machine)

1 Set

2 Sets

10 Reps

12 Reps

Day 2

Wide Grip Lat Pulldown

1 Set

2 Sets

10 Reps

12 Reps

Lat Pulldown (Close Grip)

1 Set

2 Sets

10 Reps

12 Reps

Seated Row (Cable)

1 Set

2 Sets

10 Reps

12 Reps

Seated Wide-Grip Row (Cable)

1 Set

2 Sets

10 Reps

12 Reps

Shrug (Dumbbell)

1 Set

2 Sets

10 Reps

12 Reps

Preacher Curl (Barbell)

1 Set

2 Sets

10 Reps

12 Reps

Hammer Curl

1 Set

2 Sets

10 Reps

12 Reps

Day 3

Leg Extension

1 Set

2 Sets

10 Reps

12 Reps

Leg Curl

1 Set

2 Sets

10 Reps

12 Reps

Bulgarian Split Squat (Dumbbell)

1 Set

2 Sets

10 Reps

12 Reps

Hip Adductor (Machine)

1 Set

2 Sets

10 Reps

12 Reps

Hip Abductor (Machine)

1 Set

2 Sets

10 Reps

12 Reps

Glute Kickback

1 Set

2 Sets

10 Reps

12 Reps

Standing Calf Raise

1 Set

2 Sets

10 Reps

12 Reps

Day 4

Shoulder Press (Machine)

1 Set

2 Sets

10 Reps

12 Reps

Lateral Raise (Machine)

1 Set

2 Sets

10 Reps

12 Reps

Face Pull

1 Set

2 Sets

10 Reps

12 Reps

Abs Crunch (Machine)

1 Set

2 Sets

10 Reps

12 Reps

Leg Raise (Captain's Chair)

1 Set

2 Sets

8 Reps

10 Reps

Decline Sit Up (Weighted)

1 Set

2 Sets

10 Reps

12 Reps

Side Crunch (Cable)

1 Set

2 Sets

10 Reps

12 Reps