4 Day Spilt
Chest/Triceps Back/Biceps Legs Shoulders and ABs *Can and a forearm day if want
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 10 reps |
| 2 | 12 reps | ||
| 2 | Chest Fly (Machine) | 1 | 10 reps |
| 2 | 12 reps | ||
| 3 | Bench Press (Barbell) | 1 | 10 reps |
| 2 | 12 reps | ||
| 4 | Dip (Assisted) | 1 | 10 reps |
| 2 | 12 reps | ||
| 5 | Skull Crusher | 1 | 10 reps |
| 2 | 12 reps | ||
| 6 | Tricep Extension (Machine) | 1 | 10 reps |
| 2 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 1 | 10 reps |
| 2 | 12 reps | ||
| 2 | Lat Pulldown (Close Grip) | 1 | 10 reps |
| 2 | 12 reps | ||
| 3 | Seated Row (Cable) | 1 | 10 reps |
| 2 | 12 reps | ||
| 4 | Seated Wide-Grip Row (Cable) | 1 | 10 reps |
| 2 | 12 reps | ||
| 5 | Shrug (Dumbbell) | 1 | 10 reps |
| 2 | 12 reps | ||
| 6 | Preacher Curl (Barbell) | 1 | 10 reps |
| 2 | 12 reps | ||
| 7 | Hammer Curl | 1 | 10 reps |
| 2 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Leg Extension | 1 | 10 reps |
| 2 | 12 reps | ||
| 1B | Leg Curl | 1 | 10 reps |
| 2 | 12 reps | ||
| 2 | Bulgarian Split Squat (Dumbbell) | 1 | 10 reps |
| 2 | 12 reps | ||
| Superset | |||
| 3A | Hip Adductor (Machine) | 1 | 10 reps |
| 2 | 12 reps | ||
| 3B | Hip Abductor (Machine) | 1 | 10 reps |
| 2 | 12 reps | ||
| 4 | Glute Kickback | 1 | 10 reps |
| 2 | 12 reps | ||
| 5 | Standing Calf Raise | 1 | 10 reps |
| 2 | 12 reps | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shoulder Press (Machine) | 1 | 10 reps |
| 2 | 12 reps | ||
| 2 | Lateral Raise (Machine) | 1 | 10 reps |
| 2 | 12 reps | ||
| 3 | Face Pull | 1 | 10 reps |
| 2 | 12 reps | ||
| 4 | Abs Crunch (Machine) | 1 | 10 reps |
| 2 | 12 reps | ||
| 5 | Leg Raise (Captain's Chair) | 1 | 8 reps |
| 2 | 10 reps | ||
| 6 | Decline Sit Up (Weighted) | 1 | 10 reps |
| 2 | 12 reps | ||
| 7 | Side Crunch (Cable) | 1 | 10 reps |
| 2 | 12 reps |
Common questions
Yes, 4 Day Spilt is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 80 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.
4 Day Spilt is structured around 4 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
4 Day Spilt 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
