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4 day split

by TI
1 athletes joined

Program Description

Hypertrophyi

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 07, 2024 10:20
  • Last Edited
    Jun 18, 2025 11:14

Summary

Transform your physique with this structured 8-week 4-day split program designed for serious lifters. Each week, you'll focus on distinct muscle groups, maximizing strength and hypertrophy through compound and isolation exercises like the Barbell Bench Press and Romanian Deadlift. This program is perfect for those looking to push their limits in a full gym environment, ensuring balanced development and effective recovery. Get ready to elevate your training and achieve your fitness goals!
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BlogBannerPC
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Incline Chest Fly (Dumbbell)
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Incline Chest Fly (Dumbbell)
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Incline Chest Fly (Dumbbell)
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Incline Chest Fly (Dumbbell)
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Incline Chest Fly (Dumbbell)
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Incline Chest Fly (Dumbbell)
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Incline Chest Fly (Dumbbell)
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Incline Chest Fly (Dumbbell)
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Standing Calf Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Standing Calf Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Standing Calf Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Standing Calf Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Standing Calf Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Standing Calf Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Standing Calf Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Standing Calf Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Underhand Lat Pulldown
3
10 reps
-
4
T-Bar Row
3
8 reps
-
5
Chest Supported Row (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Underhand Lat Pulldown
3
10 reps
-
4
T-Bar Row
3
8 reps
-
5
Chest Supported Row (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Underhand Lat Pulldown
3
10 reps
-
4
T-Bar Row
3
8 reps
-
5
Chest Supported Row (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Underhand Lat Pulldown
3
10 reps
-
4
T-Bar Row
3
8 reps
-
5
Chest Supported Row (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Underhand Lat Pulldown
3
10 reps
-
4
T-Bar Row
3
8 reps
-
5
Chest Supported Row (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Underhand Lat Pulldown
3
10 reps
-
4
T-Bar Row
3
8 reps
-
5
Chest Supported Row (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Underhand Lat Pulldown
3
10 reps
-
4
T-Bar Row
3
8 reps
-
5
Chest Supported Row (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Underhand Lat Pulldown
3
10 reps
-
4
T-Bar Row
3
8 reps
-
5
Chest Supported Row (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Seated Dip (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Seated Dip (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Seated Dip (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Seated Dip (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Seated Dip (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Seated Dip (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Seated Dip (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Seated Dip (Machine)
3
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Incline Chest Fly (Dumbbell)
3 Sets
8 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
5
Hammer Curl
3 Sets
8 Reps
-
Day 3
1
Romanian Deadlift (Trap Bar)
3 Sets
8 Reps
-
2
Wide Grip Lat Pulldown
3 Sets
8 Reps
-
3
Underhand Lat Pulldown
3 Sets
10 Reps
-
4
T-Bar Row
3 Sets
8 Reps
-
5
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Hip Thrust (Barbell)
3 Sets
15 Reps
-
3
Stiff Leg Deadlift
3 Sets
8 Reps
-
4
Leg Curl
3 Sets
8 Reps
-
5
Leg Extension
3 Sets
8 Reps
-
6
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
2
Arnold Press
3 Sets
8 Reps
-
3
Lateral Raise (Cable)
3 Sets
10 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5
Tricep Extension (Cable)
3 Sets
12 Reps
-
6
Seated Dip (Machine)
3 Sets
12 Reps
-