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Upper Lower 4x a week

by Nick G.
9 athletes joined

Program Description

To achieve gainzz

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 22, 2024 05:40
  • Last Edited
    Jun 18, 2025 08:55

Summary

Unlock your strength with the Upper Lower 4x a Week program, designed to maximize muscle growth and enhance overall fitness in just four weeks. This balanced routine alternates between upper and lower body workouts, featuring essential lifts like the Overhead Press and Squats, alongside targeted accessory movements. Commit to four days a week, and watch as you build strength, improve your physique, and boost your confidence. Perfect for lifters of all levels, this program will keep you motivated and on track to reach your fitness goals.
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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
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 7
RPE 8
RPE 9
2
Hack Squat
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
4
Split Squat (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 7
RPE 8
RPE 9
2
Hack Squat
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
4
Split Squat (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
1
1
6-10 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
4
Split Squat (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
1
6-10 reps
6-10 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9
RPE 10
2
Hack Squat
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
4
Split Squat (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
5-10 reps
RPE 8.5
RPE 9
RPE 10
4
Bicep Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
5-10 reps
RPE 8.5
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
1
8-12 reps
8-12 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4
Bicep Curl (Barbell)
1
1
1
1
8-10 reps
8-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Dumbbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
1
1
8-12 reps
8-12 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4
Bicep Curl (Barbell)
1
1
1
1
8-10 reps
8-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Dumbbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
1
1
8-12 reps
8-12 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4
Bicep Curl (Barbell)
1
1
1
1
8-10 reps
8-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
1
5-8 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
3
Hamstring Curl
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
2
5-8 reps
5-10 reps
5-10 reps
RPE 8
RPE 8
RPE 9
3
Hamstring Curl
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
4
Standing Calf Raise
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
1
5-8 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
3
Hamstring Curl
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Standing Calf Raise
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
1
5-8 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
3
Hamstring Curl
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Standing Calf Raise
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Dip (Assisted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Dip (Assisted)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Machine)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-9.5
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Dip (Assisted)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Machine)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-9.5
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Dip (Assisted)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Machine)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-9.5
RPE 9-10
Week 1
1 / 4 Weeks
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@7
@8
@9
2
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-10 Reps
5-10 Reps
@8
@9
@10
3
Hamstring Curl
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
4
Standing Calf Raise
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@8
@9
Day 1
1
Hamstring Curl
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
8-12 Reps
@7
@8
@9
2
Hack Squat
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@7
@8
@9
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
4
Split Squat (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
5-10 Reps
@8.5
@9
@10
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
5-10 Reps
@8.5
@9
@10
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
2
Dip (Assisted)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
4
Bicep Curl (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@10