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UA Project Rock BSR 4 Review | Strongest Model to Date?

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To date, I haven’t been “wowed” by any of the UA Project Rock BSR models. They’ve always felt like an afterthought to the more premium and core UA Project Rock shoes.

However, this is the first year I’ve thoroughly enjoyed the BSR model more than the [overly priced] UA Project Rock 6. For $60 less and with comparable performance, I find it tough to take the PR 6 over the BSR 4, to be quite honest.

After multiple heavy lifting sessions, cross-training workouts, and short runs, I’ve enjoyed the BSR 4. This shoe has multiple things to like about it, along with a few cons to keep in mind if you’re considering it.

Show Me the Pros & Cons



  • Well-rounded performance in the gym.
  • Good option for those who like more support.
  • Upper hugs the foot well and feels sock-like.


  • Can be a little chunky for jumping and sprinting.
  • Boot could use a little more stretch.
  • Not the most dialed for barbell lifts like deadlifts.

What I Like About Them

  1. Perforated mesh upper hugs the foot better. Every year, the BSR has received minor updates like the 4’s new upper. However, this is the first update where I’ve sat and said, “Dang, this is a clutch update for performance.” The new upper hugs the foot super well and promotes solid security when training.
  2. Well-rounded performance for a fair price. For $100, it’s tough to fault the BSR 4 in the gym. Its Charged Cushioning midsole is versatile enough for HIIT workouts, short runs, and athletic sessions, and it can support heavier sessions as well. I’ve deadlifted over 405 lbs and squatted over 315 lbs in these with no issues.
  3. TriBase Outsole tech is great for balance. I like that Under Armour kept the TriBase tech in this shoe consistent. I find that this feature always helps with balance when doing single-leg work, and the full rubber tread grips well on different surfaces, which was clutch for my heavier sled sessions.

UA Project Rock BSR 4 Review That Fit Friend

What I Don’t Like About Them

  1. Still a little chonky at times. Much like the other BSR and Project Rock models, the BSR 4 is a little “chonky.” For my minimalist-loving friends, I think these will still feel clunky at times despite the upper actually giving these a much more secure and mobile fit.
  2. It can be a pain to get on at times. Thick feet and high insteps should be warned; the bootie construction on the BSR 4 could use a little more stretch, in my opinion. I’ve accidentally taken mine off after a few sessions, then attempted to put them on to walk to my truck, only to have the battle of my life because these don’t stretch a ton, so I worry thicker feet will find this even more annoying.
  3. It is not the best shoe for flatter and eccentrically wide feet. If you have 3E/4E width feet or exceptionally flat feet, then you may want to pass on this model. Its toe box has a bit of a taper to it, and its midfoot will likely feel a little uncomfortable for flat feet and those who despise any form of arch at all.

Specs to Know

  • Price: $100
  • Heel-to-Toe Drop: 8mm (based on my guess)
  • Weight: 11.15 oz (size 10 model)
  • Removable Insole: No
  • Width: Medium
  • Sizing: True to Size
  • Good Alternative: Adidas RapidMove

UA Project Rock BSR 4


UA Project Rock BSR 4 Product Shot

Best For

  • General Strength Training
  • Cross-Training
  • HIIT Workouts
  • Short Runs Under 3 Miles
  • Budget Shoppers

Falls Short

  • For Minimalist Lovers
  • For Longer Runs
  • For CrossFit
  • For Exceptionally Wide/Flat Feet

How I Tested This Model

  • Lifting: 4.5/5. This shoe is solid for recreational strength training. For my barbell, free weight, and machine sessions, this shoe has been stable enough and has good traction.
  • Versatility: 4.6/5. To date, this shoe has the most versatile “feel” for the BSR shoe line. The upper helps lock the foot down better, which contributes to a more “mobile feeling” midsole.
  • Running: 4.1/5. This shoe performs like you’d expect for a thicker budget training shoe. It works for shorter distances, but can feel heavy once you push past 2-miles.
  • Daily Wear: 4.3/5. I’ve used this model for all-day wear, dog walks up to 3 miles, and a few days of running errands, and they’ve been okay. It is not my favorite trainer for daily wear in terms of comfort and aesthetics.

The Charged Cushioning Midsole Works for Strength Sessions

In terms of lifting capacity, the midsole of the BSR 4 should be fine enough for most beginner and intermediate lifters. I’ve pushed this shoe in a variety of lifts, and it hasn’t given me pause regarding its construction yet.

For example, I expected the midsole to compress a little when squatting 325 lbs, but it never truly did, and I was pleasantly surprised by this. I also didn’t notice a ton of rock from the toe spring and the thicker midsole in this shoe.

Testing the UA Project Rock BSR 4 for Squats That Fit Friend

When doing lunges and split squats, I was trying to pay close attention to how the forefoot and midfoot moved. In prior BSR models, I didn’t love the lack of flexibility that you got with the shoe’s midsole. It always felt like a cinderblock when doing single-leg work.

I think because the perforated mesh upper has been reworked to hug the foot more, you do not get a bit more flexibility with the BSR 4, which is a construction change that I’ll take all day in the gym. It makes this shoe a lot more of a pleasure to wear for lifting.

I also like the TriBase tech on the outsole and the level of tread you get from this shoe. You shouldn’t experience grip or traction issues whatsoever in this model, and the rubber bites well on different surfaces.

I’m Taking the BSR 4 Over the PR 6 for Cross-Training

With a weight of 11.15 oz for my size 10 shoe, I’m honestly pretty shocked at how light this shoe is and feels on the feet. Dare I say it, but it feels like Under Armour put more thought into the BSR 4 for cross-training compared to prior years.

Testing the UA Project Rock BSR 4 for Deadlifts That Fit Friend

This model has an athletic feel, and I’ve enjoyed using it for multidirectional exercises like skater strides and lateral sled drags. The TriBase tech gives you a nice platform to balance on, and the upper does a good job of preventing spillover.

For jump rope and box jumps, I’ve enjoyed the responsiveness of the Charged Cushioning midsole. It doesn’t feel overly heavy and blocky, which is something I found with the PR 6, which I don’t love about that shoe.

If you plan to use the BSR 4 for HIIT workouts and athletic sessions, then I think you’ll like this shoe’s overall performance. It doesn’t have a ton of frills, but it gets the job done, which is what you want for a $100 gym shoe.

Testing the UA Project Rock BSR 4 for Cross Training That Fit Friend

That said, if you prefer a training shoe with a little more flexibility and minimalist construction and want to stay within Under Armour’s shoe line, then I’d check out the TriBase Reign 6. It’s a stellar shoe with a more minimalist vibe to it.

They Can Work for Short Runs and Some Walking

If you like to tack on a mile or two pre or post-workout, then you should be fine running in the BSR 4. It’s not the most uncomfortable ride for some short casual runs, so I think they’ll work for chill warm-up and class settings.

The bevelling of the heel and light-toe spring definitely contribute to this shoe’s comfort in this vertical. The durability of this shoe for running seems good, too, if you plan to use it primarily on treadmills and indoors.

For runs longer than 3 miles, I’d say grab or switch to a shoe that’s more comfortable and plush. This model’s midsole will start to feel dense over time if you’re putting a ton of miles into them in a single workout.

Testing the UA Project Rock BSR 4 for Walking That Fit Friend

When it comes to daily wear and comfort, I’d give the BSR 4 a passing grade, but it’s not the most comfortable shoe for all-day wear. I’ve walked Maui 4 miles in this model, and I didn’t mind them for the most part; I do wish the toe box was a little wider, though.

The BSR 4 should work fine for lifters and athletes who need a beater shoe for beating up every day and training. To be honest, I wouldn’t overthink this detail. It’s comfortable enough, and its price is solid for beating up.

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Construction Details


  • Charged Cushioning midsole feels like a medium-density foam and walks a good line between being stable and non-compressive for heavy lifting, but also responsive and bouncy for cross-training.
  • There are lateral and medial midsole lips that extend up around the midfoot into the heel and this helps contribute to lateral support and lockdown when training.
  • There’s a slight heel bevel and toe spring in this shoe, so it does have a little rock to it when training.

UA Project Rock BSR 4 Midsole That Fit Friend


  • TriBase tech on the outsole of this shoe promotes balance at the midfoot when doing single-leg exercises and bilateral squats.
  • Full rubber tread covers the midfoot, heel, and forefoot. However, the forefoot does have a few breaks in the rubber and this is to promote flexibility.
  • There’s an extended outsole wrap that covers the toe box, and it seems fairly durable for the most part, so I don’t think you’ll have issues with outsole lipping in this shoe.

UA Project Rock BSR 4 Ousole That Fit Friend


  • There’s an updated perforated mesh that covers this shoe’s forefoot and midfoot. This material stretches pretty well and does a good job with overall security.
  • The boot has some BSR branding. There’s an internal heel cup that gives it a little more rigidity, which helps with the lateral movement component.
  • This shoe features a bootie-style construction. The material could use a little more stretch, and there are external tabs on the tongue and heel of this shoe.

UA Project Rock BSR 4 Upper That Fit Friend

Laces and Tongue

  • There are five core eyelets used on this shoe. Three of the eyelets are more traditional in their construction, and the two top eyelets are connected with an external strap.
  • The strap at the top features metal eyelets, which is awesome because prior UA models that used TPU would cause the laces to fray and break down too quickly.
  • The tongue is built into the bootie-style construction, and it does a pretty good job of not rubbing too much on the top of the foot.

UA Project Rock BSR 4 Laces and Tongue That Fit Friend

Final Remarks, Would I Buy These Again?

If you love The Rock and you’re split between going with the UA Project Rock 6 or the more budget-friendly cousin, the BSR 4, I’d highly suggest opting for the BSR 4.

I’d buy this shoe again because it delivers a strong performance across the board for its price. I think for $100, when you put this model head-to-head with other shoes at similar price points, it’s on the upper end of performance.

On top of this, the reworked perforated mesh upper — while yes, it’s small — makes a big difference for overall fit and feel when training. This was a change I did NOT expect to love so much.

If you have additional questions about this shoe, drop a comment below or hit me via Instagram (@that_fit_friend), and I can help you accordingly!

Jake Boly, CSCS, MS Sports Science

Jake Boly, CSCS, MS Sports Science

Jake Boly is the Founder and Editor-In-Chief of That Fit Friend. He's often regarded to as a go-to resource in various performance shoe communities. He’s been formally reviewing shoes and training gear for over 7 years and has hand-tested over 400 pairs of shoes. Jake is known on the internet and YouTube for blending his review process with his educational, strength sports, and personal training background.

Jake has a Masters in Sports Science, a Bachelors in Exercise Science, a CSCS, and he's been personal training for over 10 years helping hundreds of clients get stronger, lose weight, and accomplish their goals. He uses his exercise science brain and personal training background to make curated and thoughtful review content on the fitness gear he's testing.

2 thoughts on “UA Project Rock BSR 4 Review | Strongest Model to Date?”

  1. Always love your reviews 🙂
    I got the BSR 4 for around 60 USD on sale recently and I currently also own the Dropset Trainer 2 and Metcon 9

    I only do weights and machines, no runs or more athletic stuff 😀

    Do you think the BSR 4 has anything particular I should include it in my gym rotation for or keep alternating between the other two?

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