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BoostcampPNG

Prosty U/L

by Bartlomiej F.
1 athletes joined

Program Description

Dla kolegi podczas redukcji

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Strength, Muscle
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 28, 2026 12:22
  • Last Edited
    Mar 28, 2026 01:07
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.3%
Hamstrings
13.3%
Triceps
11.2%
Front Delts
9.7%
Glutes
8.7%
Upper Back
6.9%
Chest
6.3%
Lats
6.1%
Biceps
6.1%
Middle Delts
5.7%
Calves
3.1%
Abs
3%
Lower Back
1.8%
Rear Delts
1.5%
Forearms
1.5%
Adductors
1%
Abductors
0.8%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
6-8 reps
RPE 8-9
4
Lat Pulldown
3
6-8 reps
RPE 8-9
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-9
7A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8-9
7B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
6-8 reps
RPE 8-9
4
Lat Pulldown
3
6-8 reps
RPE 8-9
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-9
7A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8-9
7B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
6-8 reps
RPE 8-9
4
Lat Pulldown
3
6-8 reps
RPE 8-9
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-9
7A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8-9
7B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
6-8 reps
RPE 8-9
4
Lat Pulldown
3
6-8 reps
RPE 8-9
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-9
7A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8-9
7B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Single Leg Press
3
8-12 reps
RPE 8-9
4A
Leg Extension
3
6-8 reps
RPE 8-9
4B
Lying Leg Curl
3
6-8 reps
RPE 8-9
5
Standing Calf Raise
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Single Leg Press
3
8-12 reps
RPE 8-9
4A
Leg Extension
3
6-8 reps
RPE 8-9
4B
Lying Leg Curl
3
6-8 reps
RPE 8-9
5
Standing Calf Raise
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Single Leg Press
3
8-12 reps
RPE 8-9
4A
Leg Extension
3
6-8 reps
RPE 8-9
4B
Lying Leg Curl
3
6-8 reps
RPE 8-9
5
Standing Calf Raise
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Single Leg Press
3
8-12 reps
RPE 8-9
4A
Leg Extension
3
6-8 reps
RPE 8-9
4B
Lying Leg Curl
3
6-8 reps
RPE 8-9
5
Standing Calf Raise
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8-9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 8-9
3
Seated Row (Cable)
3
8-12 reps
RPE 8-9
4
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8-9
5
Overhead Press (Barbell)
3
8-12 reps
RPE 8-9
6
Lateral Raise (Machine)
3
8-12 reps
RPE 8-9
7A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8-9
7B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 8-9
3
Seated Row (Cable)
3
8-12 reps
RPE 8-9
4
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8-9
5
Lateral Raise (Machine)
3
8-12 reps
RPE 8-9
6A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8-9
6B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 8-9
3
Seated Row (Cable)
3
8-12 reps
RPE 8-9
4
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8-9
5
Lateral Raise (Machine)
3
8-12 reps
RPE 8-9
6A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8-9
6B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 8-9
3
Seated Row (Cable)
3
8-12 reps
RPE 8-9
4
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8-9
5
Lateral Raise (Machine)
3
8-12 reps
RPE 8-9
6A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8-9
6B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 8-9
2
Leg Press
3
6-8 reps
RPE 8-9
3
Reverse Lunge Smith
3
8-12 reps
RPE 8-9
4A
Leg Extension
3
6-8 reps
RPE 8-9
4B
Lying Leg Curl
3
6-8 reps
RPE 8-9
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 8-9
2
Leg Press
3
6-8 reps
RPE 8-9
3
Reverse Lunge Smith
3
8-12 reps
RPE 8-9
4A
Leg Extension
3
6-8 reps
RPE 8-9
4B
Lying Leg Curl
3
6-8 reps
RPE 8-9
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 8-9
2
Leg Press
3
6-8 reps
RPE 8-9
3
Reverse Lunge Smith
3
8-12 reps
RPE 8-9
4A
Leg Extension
3
6-8 reps
RPE 8-9
4B
Lying Leg Curl
3
6-8 reps
RPE 8-9
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 8-9
2
Leg Press
3
6-8 reps
RPE 8-9
3
Reverse Lunge Smith
3
8-12 reps
RPE 8-9
4A
Leg Extension
3
6-8 reps
RPE 8-9
4B
Lying Leg Curl
3
6-8 reps
RPE 8-9
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 8-9
Week 1
1 / 4 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
6-8 Reps
@8-9
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
3
Chest Supported Row (Machine)
3 Sets
6-8 Reps
@8-9
4
Lat Pulldown
3 Sets
6-8 Reps
@8-9
5
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8-9
7A
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8-9
7B
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-9
Day 2
1
Squat (Barbell)
4 Sets
6-8 Reps
@8-9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8-9
3
Single Leg Press
3 Sets
8-12 Reps
@8-9
4A
Leg Extension
3 Sets
6-8 Reps
@8-9
4B
Lying Leg Curl
3 Sets
6-8 Reps
@8-9
5
Standing Calf Raise
3 Sets
8-12 Reps
@8-9
Day 4
1
Deadlift (Barbell)
4 Sets
4-6 Reps
@8-9
2
Leg Press
3 Sets
6-8 Reps
@8-9
3
Reverse Lunge Smith
3 Sets
8-12 Reps
@8-9
4A
Leg Extension
3 Sets
6-8 Reps
@8-9
4B
Lying Leg Curl
3 Sets
6-8 Reps
@8-9
5
Calf Raise (Leg Press)
3 Sets
8-12 Reps
@8-9
Day 3
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@8-9
2
Incline Chest Press (Machine)
3 Sets
6-8 Reps
@8-9
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8-9
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@8-9
5
Overhead Press (Barbell)
3 Sets
8-12 Reps
@8-9
6
Lateral Raise (Machine)
3 Sets
8-12 Reps
@8-9
7A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@8-9
7B
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@8-9