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4x upper/lower

by Franciszek O.

Program Description

Bodybuilding

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 10, 2025 12:34
  • Last Edited
    Sep 10, 2025 02:17
Muscle Engagement
Front
Back
MuscleSet
Glutes
10.3%
Triceps
9%
Hamstrings
8.5%
Upper Back
8.2%
Quadriceps
8%
Biceps
6.8%
Front Delts
6.6%
Chest
6.6%
Middle Delts
5.5%
Lats
5%
Calves
4.2%
Abs
4%
Abductors
4%
Forearms
3.5%
Adductors
3.5%
Rear Delts
3%
Lower Back
2%
Neck
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Hip Adductor (Machine)
3
-
7
Hip Abductor (Machine)
6
-
8
Ab Wheel
3
-
9
Single Leg Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Hip Adductor (Machine)
3
-
7
Hip Abductor (Machine)
6
-
8
Ab Wheel
3
-
9
Single Leg Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Hip Adductor (Machine)
3
-
7
Hip Abductor (Machine)
6
-
8
Ab Wheel
3
-
9
Single Leg Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Hip Adductor (Machine)
3
-
7
Hip Abductor (Machine)
6
-
8
Ab Wheel
3
-
9
Single Leg Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Hip Adductor (Machine)
3
-
7
Hip Abductor (Machine)
6
-
8
Ab Wheel
3
-
9
Single Leg Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Hip Adductor (Machine)
3
-
7
Hip Abductor (Machine)
6
-
8
Ab Wheel
3
-
9
Single Leg Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Hip Adductor (Machine)
3
-
7
Hip Abductor (Machine)
6
-
8
Ab Wheel
3
-
9
Single Leg Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Hip Adductor (Machine)
3
-
7
Hip Abductor (Machine)
6
-
8
Ab Wheel
3
-
9
Single Leg Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
-
2
Chest Fly (Cable)
3
-
3
T-Bar Row
4
-
4
High Row
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
One Arm Lateral Raise (Cable)
3
-
7
Single Arm Rear Delt Cable Fly
3
-
8
Tricep Extension (Cable)
3
-
9
Tricep Extension (Dumbbell)
3
-
10
Reverse Bicep Curl (EZ Bar)
3
-
11
Hammer Curl
3
-
12
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
-
2
Chest Fly (Cable)
3
-
3
T-Bar Row
4
-
4
High Row
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
One Arm Lateral Raise (Cable)
3
-
7
Single Arm Rear Delt Cable Fly
3
-
8
Tricep Extension (Cable)
3
-
9
Tricep Extension (Dumbbell)
3
-
10
Reverse Bicep Curl (EZ Bar)
3
-
11
Hammer Curl
3
-
12
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
-
2
Chest Fly (Cable)
3
-
3
T-Bar Row
4
-
4
High Row
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
One Arm Lateral Raise (Cable)
3
-
7
Single Arm Rear Delt Cable Fly
3
-
8
Tricep Extension (Cable)
3
-
9
Tricep Extension (Dumbbell)
3
-
10
Reverse Bicep Curl (EZ Bar)
3
-
11
Hammer Curl
3
-
12
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
-
2
Chest Fly (Cable)
3
-
3
T-Bar Row
4
-
4
High Row
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
One Arm Lateral Raise (Cable)
3
-
7
Single Arm Rear Delt Cable Fly
3
-
8
Tricep Extension (Cable)
3
-
9
Tricep Extension (Dumbbell)
3
-
10
Reverse Bicep Curl (EZ Bar)
3
-
11
Hammer Curl
3
-
12
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
-
2
Chest Fly (Cable)
3
-
3
T-Bar Row
4
-
4
High Row
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
One Arm Lateral Raise (Cable)
3
-
7
Single Arm Rear Delt Cable Fly
3
-
8
Tricep Extension (Cable)
3
-
9
Tricep Extension (Dumbbell)
3
-
10
Reverse Bicep Curl (EZ Bar)
3
-
11
Hammer Curl
3
-
12
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
-
2
Chest Fly (Cable)
3
-
3
T-Bar Row
4
-
4
High Row
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
One Arm Lateral Raise (Cable)
3
-
7
Single Arm Rear Delt Cable Fly
3
-
8
Tricep Extension (Cable)
3
-
9
Tricep Extension (Dumbbell)
3
-
10
Reverse Bicep Curl (EZ Bar)
3
-
11
Hammer Curl
3
-
12
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
-
2
Chest Fly (Cable)
3
-
3
T-Bar Row
4
-
4
High Row
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
One Arm Lateral Raise (Cable)
3
-
7
Single Arm Rear Delt Cable Fly
3
-
8
Tricep Extension (Cable)
3
-
9
Tricep Extension (Dumbbell)
3
-
10
Reverse Bicep Curl (EZ Bar)
3
-
11
Hammer Curl
3
-
12
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
-
2
Chest Fly (Cable)
3
-
3
T-Bar Row
4
-
4
High Row
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
One Arm Lateral Raise (Cable)
3
-
7
Single Arm Rear Delt Cable Fly
3
-
8
Tricep Extension (Cable)
3
-
9
Tricep Extension (Dumbbell)
3
-
10
Reverse Bicep Curl (EZ Bar)
3
-
11
Hammer Curl
3
-
12
Reverse Wrist Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Glute Kickback
3
-
7
Hip Adductor (Machine)
3
-
8
Hip Abductor (Machine)
3
-
9
Seated Calf Raise
6
-
10
Cable Crunch
3
-
11
Smith Machine Shrug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Glute Kickback
3
-
7
Hip Adductor (Machine)
3
-
8
Hip Abductor (Machine)
3
-
9
Seated Calf Raise
6
-
10
Cable Crunch
3
-
11
Smith Machine Shrug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Glute Kickback
3
-
7
Hip Adductor (Machine)
3
-
8
Hip Abductor (Machine)
3
-
9
Seated Calf Raise
6
-
10
Cable Crunch
3
-
11
Smith Machine Shrug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Glute Kickback
3
-
7
Hip Adductor (Machine)
3
-
8
Hip Abductor (Machine)
3
-
9
Seated Calf Raise
6
-
10
Cable Crunch
3
-
11
Smith Machine Shrug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Glute Kickback
3
-
7
Hip Adductor (Machine)
3
-
8
Hip Abductor (Machine)
3
-
9
Seated Calf Raise
6
-
10
Cable Crunch
3
-
11
Smith Machine Shrug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Glute Kickback
3
-
7
Hip Adductor (Machine)
3
-
8
Hip Abductor (Machine)
3
-
9
Seated Calf Raise
6
-
10
Cable Crunch
3
-
11
Smith Machine Shrug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Glute Kickback
3
-
7
Hip Adductor (Machine)
3
-
8
Hip Abductor (Machine)
3
-
9
Seated Calf Raise
6
-
10
Cable Crunch
3
-
11
Smith Machine Shrug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Glute Kickback
3
-
7
Hip Adductor (Machine)
3
-
8
Hip Abductor (Machine)
3
-
9
Seated Calf Raise
6
-
10
Cable Crunch
3
-
11
Smith Machine Shrug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Seated Wide-Grip Row (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Rear Delt Fly (Dumbbell)
3
-
8
Seated Dip (Machine)
3
-
9
Overhead Tricep Extension (Cable)
3
-
10
Face Away Cable Curl
3
-
11
Bicep Curl (EZ Bar)
3
-
12
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Seated Wide-Grip Row (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Rear Delt Fly (Dumbbell)
3
-
8
Seated Dip (Machine)
3
-
9
Overhead Tricep Extension (Cable)
3
-
10
Face Away Cable Curl
3
-
11
Bicep Curl (EZ Bar)
3
-
12
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Seated Wide-Grip Row (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Rear Delt Fly (Dumbbell)
3
-
8
Seated Dip (Machine)
3
-
9
Overhead Tricep Extension (Cable)
3
-
10
Face Away Cable Curl
3
-
11
Bicep Curl (EZ Bar)
3
-
12
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Seated Wide-Grip Row (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Rear Delt Fly (Dumbbell)
3
-
8
Seated Dip (Machine)
3
-
9
Overhead Tricep Extension (Cable)
3
-
10
Face Away Cable Curl
3
-
11
Bicep Curl (EZ Bar)
3
-
12
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Seated Wide-Grip Row (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Rear Delt Fly (Dumbbell)
3
-
8
Seated Dip (Machine)
3
-
9
Overhead Tricep Extension (Cable)
3
-
10
Face Away Cable Curl
3
-
11
Bicep Curl (EZ Bar)
3
-
12
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Seated Wide-Grip Row (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Rear Delt Fly (Dumbbell)
3
-
8
Seated Dip (Machine)
3
-
9
Overhead Tricep Extension (Cable)
3
-
10
Face Away Cable Curl
3
-
11
Bicep Curl (EZ Bar)
3
-
12
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Seated Wide-Grip Row (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Rear Delt Fly (Dumbbell)
3
-
8
Seated Dip (Machine)
3
-
9
Overhead Tricep Extension (Cable)
3
-
10
Face Away Cable Curl
3
-
11
Bicep Curl (EZ Bar)
3
-
12
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Seated Wide-Grip Row (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Rear Delt Fly (Dumbbell)
3
-
8
Seated Dip (Machine)
3
-
9
Overhead Tricep Extension (Cable)
3
-
10
Face Away Cable Curl
3
-
11
Bicep Curl (EZ Bar)
3
-
12
Wrist Curls
3
-
Week 1
1 / 8 Weeks
Day 2
1
Bench Press (Smith Machine)
4 Sets
-
2
Chest Fly (Cable)
3 Sets
-
3
T-Bar Row
4 Sets
-
4
High Row
3 Sets
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
-
6
One Arm Lateral Raise (Cable)
3 Sets
-
7
Single Arm Rear Delt Cable Fly
3 Sets
-
8
Tricep Extension (Cable)
3 Sets
-
9
Tricep Extension (Dumbbell)
3 Sets
-
10
Reverse Bicep Curl (EZ Bar)
3 Sets
-
11
Hammer Curl
3 Sets
-
12
Reverse Wrist Curl (Dumbbell)
3 Sets
-
Day 4
1
Bench Press (Dumbbell)
3 Sets
-
2
Chest Press (Machine)
4 Sets
-
3
Lat Pulldown (Neutral Grip)
4 Sets
-
4
Seated Wide-Grip Row (Cable)
3 Sets
-
5
Shoulder Press (Machine)
3 Sets
-
6
Lateral Raise (Dumbbell)
3 Sets
-
7
Rear Delt Fly (Dumbbell)
3 Sets
-
8
Seated Dip (Machine)
3 Sets
-
9
Overhead Tricep Extension (Cable)
3 Sets
-
10
Face Away Cable Curl
3 Sets
-
11
Bicep Curl (EZ Bar)
3 Sets
-
12
Wrist Curls
3 Sets
-
Day 3
1
Squat (Barbell)
3 Sets
-
2
Leg Press (45 Degrees)
3 Sets
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
-
4
Seated Hamstring Curl
3 Sets
-
5
Romanian Deadlift (Barbell)
3 Sets
-
6
Glute Kickback
3 Sets
-
7
Hip Adductor (Machine)
3 Sets
-
8
Hip Abductor (Machine)
3 Sets
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9
Seated Calf Raise
6 Sets
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10
Cable Crunch
3 Sets
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11
Smith Machine Shrug
3 Sets
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Day 1
1
Squat (Barbell)
3 Sets
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2
Bulgarian Split Squat (Dumbbell)
3 Sets
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3
Leg Extension
3 Sets
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4
Seated Hamstring Curl
3 Sets
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5
Romanian Deadlift (Dumbbell)
3 Sets
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6
Hip Adductor (Machine)
3 Sets
-
7
Hip Abductor (Machine)
6 Sets
-
8
Ab Wheel
3 Sets
-
9
Single Leg Calf Raise
4 Sets
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