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4x upper/lower

by Franciszek O.
5.0
(1 rating)

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 12, 2025 02:26

Summary

Unlock your strength with the 4x Upper/Lower program, a comprehensive 8-week training plan designed for serious lifters. With four sessions per week, you'll alternate between upper and lower body workouts, focusing on compound and isolation movements to build muscle and enhance overall fitness. Each session targets key muscle groups, ensuring balanced development and optimal recovery. Get ready to push your limits and transform your physique with this structured and effective program!
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
GooglePlay
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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
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3
Bulgarian Split Squat (Dumbbell)
3 Sets
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4
Seated Hamstring Curl
3 Sets
-
5
Romanian Deadlift (Barbell)
3 Sets
-
6
Glute Kickback
3 Sets
-
7
Hip Adductor (Machine)
3 Sets
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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
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
-
3
Leg Extension
3 Sets
-
4
Seated Hamstring Curl
3 Sets
-
5
Romanian Deadlift (Dumbbell)
3 Sets
-
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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