Upper Lower 4 day Beginner
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 0 reps |
| 2 | Front Squat (Barbell) | 4 | 0 reps |
| 3 | Leg Curl | 4 | 0 reps |
| 4 | Leg Extension | 4 | 0 reps |
| 5 | Hip Thrust (Dumbbell) | 4 | 0 reps |
| 6 | Bulgarian Split Squat (Dumbbell) | 3 | 0 reps |
| 7 | Overhead Tricep Extension (Cable) | 3 | 0 reps |
| 8 | Preacher Curl (Dumbbell) | 3 | 0 reps |
| 9 | Leg Raise (Captain's Chair) | 4 | 0 reps |
| 10 | Abs Crunch (Weighted) | 4 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 0 reps |
| 2 | Bench Press (Dumbbell) | 3 | 0 reps |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 0 reps |
| 4 | Bent Over Row (Barbell) | 3 | 0 reps |
| 5 | Lat Pulldown | 3 | 0 reps |
| 6 | Behind Body cable lat Raise | 3 | 0 reps |
| 7 | Reverse cable fly | 3 | 0 reps |
| 8 | Upright Row (Dumbbell) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 4 | 0 reps |
| 2 | Romanian Deadlift (Barbell) | 4 | 0 reps |
| 3 | Leg Press | 4 | 0 reps |
| 4 | Hammer Curl | 3 | 0 reps |
| 5 | Overhead Tricep Extension (Cable) | 3 | 0 reps |
| 6 | Rocking Pushdown | 3 | 0 reps |
| 7 | Lunge (Dumbbell) | 4 | 0 reps |
| 8 | Lying Leg Raise | 4 | 0 reps |
| 9 | Leg Raise (Captain's Chair) | 4 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 3 | 0 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 0 reps |
| 3 | Inverted Row | 3 | 0 reps |
| 4 | Dumbbell Row | 2 | 0 reps |
| Superset | |||
| 5A | Lying Tricep Extension (Barbell) | 3 | 0 reps |
| 5B | Bench Press (Close Grip) | 3 | 0 reps |
| 6 | Rocking Pushdown | 3 | 0 reps |
| 7 | Behind Body cable lat Raise | 3 | 0 reps |
| 8 | Reverse cable fly | 3 | 0 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Upper Lower 4 day Beginner is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 60 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.
Upper Lower 4 day Beginner 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Upper Lower 4 day Beginner 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
