logo
BoostcampPNG

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
    Aug 12, 2024 08:14
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
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
-