Upper Lower 4x a week

by Nick G.

10 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
Jul 25, 2025 05:28

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.

Muscle Engagement

Front

Back

MuscleSet

Hamstrings

16%

Glutes

13.5%

Triceps

10.9%

Quadriceps

9.8%

Biceps

8.9%

Lats

6.2%

Lower Back

5.9%

Chest

5.5%

Upper Back

5.5%

Front Delts

4.8%

Abs

4.5%

Middle Delts

3.4%

Calves

2.7%

Forearms

1.4%

Adductors

1.2%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Hamstring Curl

6-10 reps

8-12 reps

RPE 7

RPE 8

RPE 9

Hack Squat

5-8 reps

RPE 7

RPE 8

RPE 9

Romanian Deadlift (Barbell)

6-8 reps

RPE 7

RPE 8

RPE 9

Split Squat (Dumbbell)

6-10 reps

RPE 8

RPE 9

Day 1

Hamstring Curl

6-10 reps

8-12 reps

RPE 7

RPE 8

RPE 9

Hack Squat

5-8 reps

RPE 7

RPE 8

RPE 9

Romanian Deadlift (Barbell)

6-8 reps

RPE 7

RPE 8

RPE 9

Split Squat (Dumbbell)

6-10 reps

RPE 7

RPE 8

RPE 9

Day 1

Hamstring Curl

6-10 reps

8-12 reps

RPE 8

RPE 9

RPE 10

Hack Squat

5-8 reps

RPE 7

RPE 8

RPE 9

Romanian Deadlift (Barbell)

6-8 reps

RPE 7

RPE 8

RPE 9

Split Squat (Dumbbell)

6-10 reps

RPE 8

RPE 9

Day 1

Hamstring Curl

6-10 reps

8-12 reps

RPE 8

RPE 9

RPE 10

Hack Squat

5-8 reps

RPE 7

RPE 8

RPE 9

Romanian Deadlift (Barbell)

6-8 reps

RPE 7

RPE 8

RPE 9

Split Squat (Dumbbell)

6-10 reps

RPE 8

RPE 9

Day 2

Lat Pulldown

6-8 reps

RPE 7

RPE 8

RPE 9

Bench Press (Dumbbell)

6-8 reps

RPE 7

RPE 8

RPE 9

Tricep Pushdown (Cable)

8-12 reps

5-10 reps

RPE 8.5

RPE 9

RPE 10

Bicep Curl (Barbell)

8-10 reps

5-10 reps

RPE 8.5

RPE 9

RPE 10

Day 2

Lat Pulldown

6-8 reps

RPE 7

RPE 8

RPE 9

Bench Press (Dumbbell)

6-8 reps

RPE 7

RPE 8

RPE 9

Tricep Pushdown (Cable)

8-12 reps

5-10 reps

RPE 8

RPE 9

RPE 9.5

RPE 10

Bicep Curl (Barbell)

8-10 reps

5-10 reps

RPE 8

RPE 9

RPE 9.5

RPE 10

Day 2

Lat Pulldown

6-8 reps

RPE 8

RPE 9

RPE 10

Bench Press (Dumbbell)

6-8 reps

RPE 8

RPE 9

RPE 10

Tricep Pushdown (Cable)

8-12 reps

5-10 reps

RPE 8

RPE 9

RPE 9.5

RPE 10

Bicep Curl (Barbell)

8-10 reps

5-10 reps

RPE 8

RPE 9

RPE 9.5

RPE 10

Day 2

Lat Pulldown

6-8 reps

RPE 8

RPE 9

RPE 10

Bench Press (Dumbbell)

6-8 reps

RPE 8

RPE 9

RPE 10

Tricep Pushdown (Cable)

8-12 reps

5-10 reps

RPE 8

RPE 9

RPE 9.5

RPE 10

Bicep Curl (Barbell)

8-10 reps

5-10 reps

RPE 8

RPE 9

RPE 9.5

RPE 10

Day 3

Squat (Barbell)

5-8 reps

RPE 7

RPE 8

RPE 9

Hip Thrust (Barbell)

5-8 reps

5-10 reps

RPE 8

RPE 9

RPE 10

Hamstring Curl

6-8 reps

8-10 reps

RPE 6

RPE 7

RPE 8

Standing Calf Raise

8-10 reps

RPE 7

RPE 8

RPE 9

Day 3

Squat (Barbell)

5-8 reps

RPE 7

RPE 8

RPE 9

Hip Thrust (Barbell)

5-8 reps

5-10 reps

RPE 8

RPE 9

Hamstring Curl

6-8 reps

8-10 reps

RPE 7

RPE 8

RPE 9

Standing Calf Raise

8-10 reps

RPE 8

RPE 9

RPE 10

Day 3

Squat (Barbell)

5-8 reps

RPE 7

RPE 8

RPE 9

Hip Thrust (Barbell)

5-8 reps

5-10 reps

RPE 8

RPE 9

RPE 10

Hamstring Curl

6-8 reps

8-10 reps

RPE 8

RPE 9

RPE 10

Standing Calf Raise

8-10 reps

RPE 8

RPE 9

RPE 10

Day 3

Squat (Barbell)

5-8 reps

RPE 7

RPE 8

RPE 9

Hip Thrust (Barbell)

5-8 reps

5-10 reps

RPE 8

RPE 9

RPE 10

Hamstring Curl

6-8 reps

8-10 reps

RPE 8

RPE 9

RPE 10

Standing Calf Raise

8-10 reps

RPE 8

RPE 9

RPE 10

Day 4

Overhead Press (Barbell)

6-8 reps

RPE 7

RPE 8

RPE 9

Dip (Assisted)

6-8 reps

RPE 7

RPE 8

RPE 9

Chest Supported Row (Machine)

6-8 reps

RPE 7

RPE 8

RPE 9

Bicep Curl (Machine)

8-12 reps

RPE 7

RPE 8

RPE 10

Day 4

Overhead Press (Barbell)

6-8 reps

RPE 7

RPE 8

RPE 9

Dip (Assisted)

6-8 reps

RPE 7

RPE 8

RPE 9

Chest Supported Row (Machine)

6-8 reps

RPE 7

RPE 8

RPE 9

Bicep Curl (Machine)

8-12 reps

RPE 7-8

RPE 8-9

RPE 9-9.5

RPE 9-10

Day 4

Overhead Press (Barbell)

6-8 reps

RPE 7

RPE 8

RPE 9

Dip (Assisted)

6-8 reps

RPE 7

RPE 8

RPE 9

Chest Supported Row (Machine)

6-8 reps

RPE 7

RPE 8

RPE 9

Bicep Curl (Machine)

8-12 reps

RPE 7-8

RPE 8-9

RPE 9-9.5

RPE 9-10

Day 4

Overhead Press (Barbell)

6-8 reps

RPE 7

RPE 8

RPE 9

Dip (Assisted)

6-8 reps

RPE 7

RPE 8

RPE 9

Chest Supported Row (Machine)

6-8 reps

RPE 7

RPE 8

RPE 9

Bicep Curl (Machine)

8-12 reps

RPE 7-8

RPE 8-9

RPE 9-9.5

RPE 9-10

Day 3

Squat (Barbell)

1 Set

5-8 Reps

Hip Thrust (Barbell)

1 Set

5-8 Reps

5-10 Reps

@10

Hamstring Curl

1 Set

6-8 Reps

8-10 Reps

Standing Calf Raise

1 Set

8-10 Reps

Day 1

Hamstring Curl

1 Set

6-10 Reps

8-12 Reps

Hack Squat

1 Set

5-8 Reps

Romanian Deadlift (Barbell)

1 Set

6-8 Reps

Split Squat (Dumbbell)

2 Sets

1 Set

6-10 Reps

Day 2

Lat Pulldown

1 Set

6-8 Reps

Bench Press (Dumbbell)

1 Set

6-8 Reps

Tricep Pushdown (Cable)

1 Set

8-12 Reps

5-10 Reps

@8.5

@10

Bicep Curl (Barbell)

1 Set

8-10 Reps

5-10 Reps

@8.5

@10

Day 4

Overhead Press (Barbell)

1 Set

6-8 Reps

Dip (Assisted)

1 Set

6-8 Reps

Chest Supported Row (Machine)

1 Set

6-8 Reps

Bicep Curl (Machine)

1 Set

8-12 Reps

@10