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Four Day - MEV Split

by Michael L.

Program Description

This is designed to help all gym goers reduce time and junk volume and get good results by training efficiently.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 09, 2025 06:14
  • Last Edited
    Jun 18, 2025 08:52

Summary

Transform your physique with the Four Day - MEV Split, a meticulously designed 10-week program focused on maximizing your muscle growth through a balanced blend of upper and lower body workouts. Committing just four days a week, you'll engage in targeted exercises like barbell squats, incline bench presses, and more, ensuring every muscle group gets the attention it deserves. This program is perfect for those ready to push their limits and achieve serious results in strength and aesthetics. Get ready to elevate your training and see the gains you've been working for!
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Lying Leg Curl
2
12 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
RPE 7
2
Leg Extension
3
13 reps
RPE 8
3
Lying Leg Curl
2
13 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
9 reps
RPE 8
5
Standing Calf Raise
4
21 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 7
2
Leg Extension
3
14 reps
RPE 8
3
Lying Leg Curl
2
14 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
5
Standing Calf Raise
4
22 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Lying Leg Curl
2
12 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 7
5
Standing Calf Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
RPE 7
2
Leg Extension
3
13 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
9 reps
RPE 8
4
Lying Leg Curl
2
13 reps
RPE 7
5
Standing Calf Raise
4
21 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 7
2
Leg Extension
3
14 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
4
Lying Leg Curl
2
14 reps
RPE 7
5
Standing Calf Raise
4
22 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
11 reps
RPE 7
2
Leg Extension
3
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
11 reps
RPE 8
4
Lying Leg Curl
1
1
15 reps
14 reps
RPE 7
RPE 7
5
Standing Calf Raise
4
23 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 7
5
Standing Calf Raise
4
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 6
2
Leg Extension
2
12 reps
RPE 6
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
4
Lying Leg Curl
2
12 reps
RPE 6
5
Standing Calf Raise
2
30 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
2
Deficit Push Up
2
15 reps
RPE 9.5
3
Lying Side Lateral Raise
2
12 reps
RPE 8
4
Partial Lateral Raise (Cable)
2
8 reps
RPE 8.5
5
Dip (Bodyweight)
2
10 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
13 reps
RPE 8
2
Deficit Push Up
2
16 reps
RPE 9.5
3
Lying Side Lateral Raise
2
13 reps
RPE 8
4
Partial Lateral Raise (Cable)
2
9 reps
RPE 8.5
5
Dip (Bodyweight)
2
11 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
11 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
14 reps
RPE 8
2
Deficit Push Up
2
17 reps
RPE 9.5
3
Lying Side Lateral Raise
2
14 reps
RPE 8
4
Partial Lateral Raise (Cable)
2
10 reps
RPE 8.5
5
Dip (Bodyweight)
2
12 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
2
Deficit Push Up
2
15 reps
RPE 9.5
3
Lying Side Lateral Raise
2
12 reps
RPE 8
4
Partial Lateral Raise (Cable)
2
8 reps
RPE 8.5
5
Dip (Bodyweight)
2
13 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
2
Deficit Push Up
2
15 reps
RPE 9.5
3
Dip (Bodyweight)
2
14 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7.5
5
Lying Side Lateral Raise
2
12 reps
RPE 8
6
Partial Lateral Raise (Cable)
2
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
13 reps
RPE 8
2
Deficit Push Up
2
16 reps
RPE 9.5
3
Dip (Bodyweight)
2
15 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
2
11 reps
RPE 7.5
5
Lying Side Lateral Raise
2
13 reps
RPE 8
6
Partial Lateral Raise (Cable)
2
9 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
14 reps
RPE 8
2
Deficit Push Up
2
17 reps
RPE 9.5
3
Dip (Bodyweight)
2
16 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7.5
5
Lying Side Lateral Raise
2
14 reps
RPE 8
6
Partial Lateral Raise (Cable)
2
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8
2
Deficit Push Up
2
18 reps
RPE 9.5
3
Dip (Bodyweight)
2
17 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
2
13 reps
RPE 7.5
5
Lying Side Lateral Raise
2
14 reps
RPE 8
6
Partial Lateral Raise (Cable)
2
11 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
2
Deficit Push Up
2
15 reps
RPE 9.5
3
Dip (Bodyweight)
2
20 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7.5
5
Lying Side Lateral Raise
2
12 reps
RPE 8
6
Partial Lateral Raise (Cable)
2
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
RPE 6
2
Deficit Push Up
2
15 reps
RPE 6
3
Dip (Bodyweight)
2
20 reps
RPE 6
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 6
5
Lying Side Lateral Raise
2
12 reps
RPE 6
6
Partial Lateral Raise (Cable)
2
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8.5
5
Face Pull
3
12 reps
RPE 7.5
6
Face Away Cable Curl
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
11 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
9 reps
RPE 8
3
Lat Prayer
3
13 reps
RPE 8
4
Barbell Row
3
9 reps
RPE 8.5
5
Face Pull
3
13 reps
RPE 7.5
6
Face Away Cable Curl
4
11 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Lat Prayer
3
14 reps
RPE 8
4
Barbell Row
3
10 reps
RPE 8.5
5
Face Pull
3
13 reps
RPE 7.5
6
Face Away Cable Curl
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8.5
5
Face Pull
3
12 reps
RPE 7.5
6
Face Away Cable Curl
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
2
Lying Leg Curl
2
10 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8.5
4
Lat Prayer
3
12 reps
RPE 8
5
Face Pull
3
12 reps
RPE 7.5
6
Face Away Cable Curl
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
9 reps
RPE 8
2
Lying Leg Curl
2
11 reps
RPE 8
3
Barbell Row
3
9 reps
RPE 8.5
4
Lat Prayer
3
13 reps
RPE 8
5
Face Pull
3
13 reps
RPE 7.5
6
Face Away Cable Curl
4
11 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
2
Lying Leg Curl
2
12 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8.5
4
Lat Prayer
3
14 reps
RPE 8
5
Face Pull
3
14 reps
RPE 7.5
6
Face Away Cable Curl
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
11 reps
RPE 8
2
Lying Leg Curl
2
13 reps
RPE 8
3
Barbell Row
3
11 reps
RPE 8.5
4
Lat Prayer
3
15 reps
RPE 8
5
Face Pull
3
15 reps
RPE 7.5
6
Face Away Cable Curl
4
13 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
2
Lying Leg Curl
2
10 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8.5
4
Lat Prayer
3
12 reps
RPE 8
5
Face Pull
3
12 reps
RPE 7.5
6
Face Away Cable Curl
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
2
Lying Leg Curl
2
10 reps
RPE 6
3
Barbell Row
2
8 reps
RPE 6
4
Lat Prayer
2
12 reps
RPE 6
5
Face Pull
2
12 reps
RPE 6
6
Face Away Cable Curl
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
RPE 8
2
Standing Calf Raise
4
20 reps
RPE 9.5
3
Pull-Up (Assisted)
3
8 reps
RPE 7
4
Janicki Fly
2
12 reps
RPE 7.5
5
Incline Curl (Dumbbell)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
11 reps
RPE 8
2
Standing Calf Raise
4
21 reps
RPE 9.5
3
Pull-Up (Assisted)
3
9 reps
RPE 7
4
Janicki Fly
2
13 reps
RPE 7.5
5
Incline Curl (Dumbbell)
4
13 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 8
2
Standing Calf Raise
4
22 reps
RPE 9.5
3
Pull-Up (Assisted)
3
10 reps
RPE 7
4
Janicki Fly
2
14 reps
RPE 7.5
5
Incline Curl (Dumbbell)
4
14 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
RPE 8
2
Standing Calf Raise
4
20 reps
RPE 9.5
3
Pull-Up (Assisted)
3
8 reps
RPE 7
4
Janicki Fly
2
12 reps
RPE 7.5
5
Incline Curl (Dumbbell)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
RPE 8
2
Standing Calf Raise
4
20 reps
RPE 9.5
3
Janicki Fly
2
12 reps
RPE 7.5
4
Pull-Up (Assisted)
3
8 reps
RPE 7
5
Incline Curl (Dumbbell)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
11 reps
RPE 8
2
Standing Calf Raise
4
21 reps
RPE 9.5
3
Janicki Fly
2
13 reps
RPE 7.5
4
Pull-Up (Assisted)
3
9 reps
RPE 7
5
Incline Curl (Dumbbell)
4
13 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 8
2
Standing Calf Raise
4
22 reps
RPE 9.5
3
Janicki Fly
2
14 reps
RPE 7.5
4
Pull-Up (Assisted)
3
10 reps
RPE 7
5
Incline Curl (Dumbbell)
4
14 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
13 reps
RPE 8
2
Standing Calf Raise
4
23 reps
RPE 9.5
3
Janicki Fly
2
15 reps
RPE 7.5
4
Pull-Up (Assisted)
3
11 reps
RPE 7
5
Incline Curl (Dumbbell)
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
RPE 8
2
Standing Calf Raise
4
30 reps
RPE 9.5
3
Janicki Fly
2
12 reps
RPE 7.5
4
Pull-Up (Assisted)
3
8 reps
RPE 7
5
Incline Curl (Dumbbell)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 6
2
Standing Calf Raise
2
30 reps
RPE 6
3
Janicki Fly
2
12 reps
RPE 6
4
Pull-Up (Assisted)
2
8 reps
RPE 6
5
Incline Curl (Dumbbell)
2
12 reps
RPE 6
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
@7
2
Leg Extension
3 Sets
12 Reps
@8
3
Lying Leg Curl
2 Sets
12 Reps
@7
4
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@8
5
Standing Calf Raise
4 Sets
20 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@8
2
Deficit Push Up
2 Sets
15 Reps
@9.5
3
Lying Side Lateral Raise
2 Sets
12 Reps
@8
4
Partial Lateral Raise (Cable)
2 Sets
8 Reps
@8.5
5
Dip (Bodyweight)
2 Sets
10 Reps
@9.5
6
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@7.5
Day 3
1
Lying Leg Curl
2 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@8
3
Lat Prayer
3 Sets
12 Reps
@8
4
Barbell Row
3 Sets
8 Reps
@8.5
5
Face Pull
3 Sets
12 Reps
@7.5
6
Face Away Cable Curl
4 Sets
10 Reps
@8
Day 4
1
Leg Extension
4 Sets
10 Reps
@8
2
Standing Calf Raise
4 Sets
20 Reps
@9.5
3
Pull-Up (Assisted)
3 Sets
8 Reps
@7
4
Janicki Fly
2 Sets
12 Reps
@7.5
5
Incline Curl (Dumbbell)
4 Sets
12 Reps
@7