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Busy dad upper/lower split

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Program Description

Muscle growth and strength.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 16, 2025 10:55
  • Last Edited
    Jun 16, 2025 06:02
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6 reps
-
2
Pull-Up (Weighted)
4
AMRAP
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Chest Fly (Cable)
3
13 reps
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
-
6B
Lateral Raise (Dumbbell)
3
12 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6 reps
-
2
Pull-Up (Weighted)
4
AMRAP
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Chest Fly (Cable)
3
13 reps
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
-
6B
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6 reps
-
2
Pull-Up (Weighted)
4
AMRAP
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Chest Fly (Cable)
3
13 reps
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
-
6B
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6 reps
-
2
Pull-Up (Weighted)
4
AMRAP
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Chest Fly (Cable)
3
13 reps
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
-
6B
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
7 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Walking Lunge (Dumbbell)
3
20 reps
-
4
Glute Kickback (Cable)
3
20 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
7 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Walking Lunge (Dumbbell)
3
20 reps
-
4
Glute Kickback (Cable)
3
20 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
7 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Walking Lunge (Dumbbell)
3
20 reps
-
4
Glute Kickback (Cable)
3
20 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
7 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Walking Lunge (Dumbbell)
3
20 reps
-
4
Glute Kickback (Cable)
3
20 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
14 reps
-
2
Cable Crunch
3
12 reps
-
3
Russian Twist (Dumbbell)
3
20 reps
-
4
Plank
3
1 mins
-
5
Ab Wheel
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
14 reps
-
2
Cable Crunch
3
12 reps
-
3
Russian Twist (Dumbbell)
3
20 reps
-
4
Plank
3
1 mins
-
5
Ab Wheel
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
14 reps
-
2
Cable Crunch
3
12 reps
-
3
Russian Twist (Dumbbell)
3
20 reps
-
4
Plank
3
1 mins
-
5
Ab Wheel
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
14 reps
-
2
Cable Crunch
3
12 reps
-
3
Russian Twist (Dumbbell)
3
20 reps
-
4
Plank
3
1 mins
-
5
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Chin-Up (Weighted)
3
10 reps
-
5A
Incline Curl (Dumbbell)
3
10 reps
-
5B
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Chin-Up (Weighted)
3
10 reps
-
5A
Incline Curl (Dumbbell)
3
10 reps
-
5B
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Chin-Up (Weighted)
3
10 reps
-
5A
Incline Curl (Dumbbell)
3
10 reps
-
5B
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Chin-Up (Weighted)
3
10 reps
-
5A
Incline Curl (Dumbbell)
3
10 reps
-
5B
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Squat (Smith Machine)
4
10 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Step-Up (Weighted)
3
20 reps
-
5
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Squat (Smith Machine)
4
10 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Step-Up (Weighted)
3
20 reps
-
5
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Squat (Smith Machine)
4
10 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Step-Up (Weighted)
3
20 reps
-
5
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Squat (Smith Machine)
4
10 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Step-Up (Weighted)
3
20 reps
-
5
Plank
3
1 mins
-
Week 1
1 / 4 Weeks
Day 2
1
Squat (Smith Machine)
4 Sets
7 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
-
3
Walking Lunge (Dumbbell)
3 Sets
20 Reps
-
4
Glute Kickback (Cable)
3 Sets
20 Reps
-
5
Standing Calf Raise
4 Sets
15 Reps
-
Day 3
1
Hanging Leg Raise
3 Sets
14 Reps
-
2
Cable Crunch
3 Sets
12 Reps
-
3
Russian Twist (Dumbbell)
3 Sets
20 Reps
-
4
Plank
3 Sets
1 mins
-
5
Ab Wheel
3 Sets
12 Reps
-
Day 4
1
Incline Bench Press (Smith Machine)
4 Sets
8 Reps
-
2
Barbell Row
4 Sets
8 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
4
Chin-Up (Weighted)
3 Sets
10 Reps
-
5A
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
5B
Face Pull
3 Sets
12 Reps
-
Day 5
1
Deadlift (Barbell)
4 Sets
5 Reps
-
2
Squat (Smith Machine)
4 Sets
10 Reps
-
3
Hip Thrust (Barbell)
3 Sets
12 Reps
-
4
Step-Up (Weighted)
3 Sets
20 Reps
-
5
Plank
3 Sets
1 mins
-
Day 1
1
Bench Press (Smith Machine)
4 Sets
6 Reps
-
2
Pull-Up (Weighted)
4 Sets
AMRAP
-
3
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
-
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Chest Fly (Cable)
3 Sets
13 Reps
-
6A
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
6B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
7
Hammer Curl (Cable)
3 Sets
10 Reps
-