4x upper/lower
Transform your physique in 8 weeks with balanced upper/lower splits designed for serious gains—let's build the body you've always wanted.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 0 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 0 reps |
| 3 | Leg Extension | 3 | 0 reps |
| 4 | Seated Hamstring Curl | 3 | 0 reps |
| 5 | Romanian Deadlift (Dumbbell) | 3 | 0 reps |
| 6 | Hip Adductor (Machine) | 3 | 0 reps |
| 7 | Hip Abductor (Machine) | 6 | 0 reps |
| 8 | Ab Wheel | 3 | 0 reps |
| 9 | Single Leg Calf Raise | 4 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Smith Machine) | 4 | 0 reps |
| 2 | Chest Fly (Cable) | 3 | 0 reps |
| 3 | T-Bar Row | 4 | 0 reps |
| 4 | High Row | 3 | 0 reps |
| 5 | Seated Shoulder Press (Dumbbell) | 3 | 0 reps |
| 6 | One Arm Lateral Raise (Cable) | 3 | 0 reps |
| 7 | Single Arm Rear Delt Cable Fly | 3 | 0 reps |
| 8 | Tricep Extension (Cable) | 3 | 0 reps |
| 9 | Tricep Extension (Dumbbell) | 3 | 0 reps |
| 10 | Reverse Bicep Curl (EZ Bar) | 3 | 0 reps |
| 11 | Hammer Curl | 3 | 0 reps |
| 12 | Reverse Wrist Curl (Dumbbell) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 0 reps |
| 2 | Leg Press (45 Degrees) | 3 | 0 reps |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 0 reps |
| 4 | Seated Hamstring Curl | 3 | 0 reps |
| 5 | Romanian Deadlift (Barbell) | 3 | 0 reps |
| 6 | Glute Kickback | 3 | 0 reps |
| 7 | Hip Adductor (Machine) | 3 | 0 reps |
| 8 | Hip Abductor (Machine) | 3 | 0 reps |
| 9 | Seated Calf Raise | 6 | 0 reps |
| 10 | Cable Crunch | 3 | 0 reps |
| 11 | Smith Machine Shrug | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 0 reps |
| 2 | Chest Press (Machine) | 4 | 0 reps |
| 3 | Lat Pulldown (Neutral Grip) | 4 | 0 reps |
| 4 | Seated Wide-Grip Row (Cable) | 3 | 0 reps |
| 5 | Shoulder Press (Machine) | 3 | 0 reps |
| 6 | Lateral Raise (Dumbbell) | 3 | 0 reps |
| 7 | Rear Delt Fly (Dumbbell) | 3 | 0 reps |
| 8 | Seated Dip (Machine) | 3 | 0 reps |
| 9 | Overhead Tricep Extension (Cable) | 3 | 0 reps |
| 10 | Face Away Cable Curl | 3 | 0 reps |
| 11 | Bicep Curl (EZ Bar) | 3 | 0 reps |
| 12 | Wrist Curls | 3 | 0 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 4x upper/lower is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 80 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.
4x upper/lower 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
4x upper/lower 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
