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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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
10 reps
12 reps
-
-
2
Chest Fly (Machine)
1
2
10 reps
12 reps
-
-
3
Bench Press (Barbell)
1
2
10 reps
12 reps
-
-
4
Dip (Assisted)
1
2
10 reps
12 reps
-
-
5
Skull Crusher
1
2
10 reps
12 reps
-
-
6
Tricep Extension (Machine)
1
2
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
10 reps
12 reps
-
-
2
Lat Pulldown (Close Grip)
1
2
10 reps
12 reps
-
-
3
Seated Row (Cable)
1
2
10 reps
12 reps
-
-
4
Seated Wide-Grip Row (Cable)
1
2
10 reps
12 reps
-
-
5
Shrug (Dumbbell)
1
2
10 reps
12 reps
-
-
6
Preacher Curl (Barbell)
1
2
10 reps
12 reps
-
-
7
Hammer Curl
1
2
10 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
2
10 reps
12 reps
-
-
1B
Leg Curl
1
2
10 reps
12 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
1
2
10 reps
12 reps
-
-
3A
Hip Adductor (Machine)
1
2
10 reps
12 reps
-
-
3B
Hip Abductor (Machine)
1
2
10 reps
12 reps
-
-
4
Glute Kickback
1
2
10 reps
12 reps
-
-
5
Standing Calf Raise
1
2
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
10 reps
12 reps
-
-
2
Lateral Raise (Machine)
1
2
10 reps
12 reps
-
-
3
Face Pull
1
2
10 reps
12 reps
-
-
4
Abs Crunch (Machine)
1
2
10 reps
12 reps
-
-
5
Leg Raise (Captain's Chair)
1
2
8 reps
10 reps
-
-
6
Decline Sit Up (Weighted)
1
2
10 reps
12 reps
-
-
7
Side Crunch (Cable)
1
2
10 reps
12 reps
-
-
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
2 Sets
10 Reps
12 Reps
-
-
2
Chest Fly (Machine)
1 Set
2 Sets
10 Reps
12 Reps
-
-
3
Bench Press (Barbell)
1 Set
2 Sets
10 Reps
12 Reps
-
-
4
Dip (Assisted)
1 Set
2 Sets
10 Reps
12 Reps
-
-
5
Skull Crusher
1 Set
2 Sets
10 Reps
12 Reps
-
-
6
Tricep Extension (Machine)
1 Set
2 Sets
10 Reps
12 Reps
-
-
Day 2
1
Wide Grip Lat Pulldown
1 Set
2 Sets
10 Reps
12 Reps
-
-
2
Lat Pulldown (Close Grip)
1 Set
2 Sets
10 Reps
12 Reps
-
-
3
Seated Row (Cable)
1 Set
2 Sets
10 Reps
12 Reps
-
-
4
Seated Wide-Grip Row (Cable)
1 Set
2 Sets
10 Reps
12 Reps
-
-
5
Shrug (Dumbbell)
1 Set
2 Sets
10 Reps
12 Reps
-
-
6
Preacher Curl (Barbell)
1 Set
2 Sets
10 Reps
12 Reps
-
-
7
Hammer Curl
1 Set
2 Sets
10 Reps
12 Reps
-
-
Day 3
1A
Leg Extension
1 Set
2 Sets
10 Reps
12 Reps
-
-
1B
Leg Curl
1 Set
2 Sets
10 Reps
12 Reps
-
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
10 Reps
12 Reps
-
-
3A
Hip Adductor (Machine)
1 Set
2 Sets
10 Reps
12 Reps
-
-
3B
Hip Abductor (Machine)
1 Set
2 Sets
10 Reps
12 Reps
-
-
4
Glute Kickback
1 Set
2 Sets
10 Reps
12 Reps
-
-
5
Standing Calf Raise
1 Set
2 Sets
10 Reps
12 Reps
-
-
Day 4
1
Shoulder Press (Machine)
1 Set
2 Sets
10 Reps
12 Reps
-
-
2
Lateral Raise (Machine)
1 Set
2 Sets
10 Reps
12 Reps
-
-
3
Face Pull
1 Set
2 Sets
10 Reps
12 Reps
-
-
4
Abs Crunch (Machine)
1 Set
2 Sets
10 Reps
12 Reps
-
-
5
Leg Raise (Captain's Chair)
1 Set
2 Sets
8 Reps
10 Reps
-
-
6
Decline Sit Up (Weighted)
1 Set
2 Sets
10 Reps
12 Reps
-
-
7
Side Crunch (Cable)
1 Set
2 Sets
10 Reps
12 Reps
-
-