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BoostcampPNG

Upper Lower 2025

by Tyler Dunlap

Program Description

Gains

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 20, 2025 04:57
  • Last Edited
    Apr 20, 2025 05:26
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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
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Pull-Up (Assisted)
2
8-12 reps
RPE 9
3
MTS Low Row Machine
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 9
6
Seated Machine Curl
3
10-15 reps
RPE 9
7
Dip (Assisted)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Pull-Up (Assisted)
2
8-12 reps
RPE 9
3
MTS Low Row Machine
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 9
6
Seated Machine Curl
3
10-15 reps
RPE 9
7
Dip (Assisted)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Pull-Up (Assisted)
2
8-12 reps
RPE 9
3
MTS Low Row Machine
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 9
6
Seated Machine Curl
3
10-15 reps
RPE 9
7
Dip (Assisted)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Pull-Up (Assisted)
2
8-12 reps
RPE 9
3
MTS Low Row Machine
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 9
6
Seated Machine Curl
3
10-15 reps
RPE 9
7
Dip (Assisted)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Pull-Up (Assisted)
2
8-12 reps
RPE 9
3
MTS Low Row Machine
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 9
6
Seated Machine Curl
3
10-15 reps
RPE 9
7
Dip (Assisted)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Pull-Up (Assisted)
2
8-12 reps
RPE 9
3
MTS Low Row Machine
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 9
6
Seated Machine Curl
3
10-15 reps
RPE 9
7
Dip (Assisted)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Pull-Up (Assisted)
2
8-12 reps
RPE 9
3
MTS Low Row Machine
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 9
6
Seated Machine Curl
3
10-15 reps
RPE 9
7
Dip (Assisted)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Pull-Up (Assisted)
2
8-12 reps
RPE 9
3
MTS Low Row Machine
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 9
6
Seated Machine Curl
3
10-15 reps
RPE 9
7
Dip (Assisted)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-15 reps
RPE 9
2
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
5
Leg Curl
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-15 reps
RPE 9
2
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
5
Leg Curl
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-15 reps
RPE 9
2
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
5
Leg Curl
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-15 reps
RPE 9
2
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
5
Leg Curl
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-15 reps
RPE 9
2
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
5
Leg Curl
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-15 reps
RPE 9
2
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
5
Leg Curl
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-15 reps
RPE 9
2
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
5
Leg Curl
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-15 reps
RPE 9
2
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
5
Leg Curl
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
2
10-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Seated Military Press (Smith Machine)
2
10-15 reps
RPE 9
6
Bicep Curl (Cable)
3
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
2
10-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Seated Military Press (Smith Machine)
2
10-15 reps
RPE 9
6
Bicep Curl (Cable)
3
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
2
10-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Seated Military Press (Smith Machine)
2
10-15 reps
RPE 9
6
Bicep Curl (Cable)
3
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
2
10-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Seated Military Press (Smith Machine)
2
10-15 reps
RPE 9
6
Bicep Curl (Cable)
3
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
2
10-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Seated Military Press (Smith Machine)
2
10-15 reps
RPE 9
6
Bicep Curl (Cable)
3
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
2
10-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Seated Military Press (Smith Machine)
2
10-15 reps
RPE 9
6
Bicep Curl (Cable)
3
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
2
10-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Seated Military Press (Smith Machine)
2
10-15 reps
RPE 9
6
Bicep Curl (Cable)
3
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
2
10-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Seated Military Press (Smith Machine)
2
10-15 reps
RPE 9
6
Bicep Curl (Cable)
3
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-12 reps
RPE 9
2
Seated Calf Raise
3
8-12 reps
RPE 9
3
Sissy Squat (Weighted)
3
10-15 reps
RPE 9
4
Squat (Smith Machine)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-12 reps
RPE 9
2
Seated Calf Raise
3
8-12 reps
RPE 9
3
Sissy Squat (Weighted)
3
10-15 reps
RPE 9
4
Squat (Smith Machine)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-12 reps
RPE 9
2
Seated Calf Raise
3
8-12 reps
RPE 9
3
Sissy Squat (Weighted)
3
10-15 reps
RPE 9
4
Squat (Smith Machine)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-12 reps
RPE 9
2
Seated Calf Raise
3
8-12 reps
RPE 9
3
Sissy Squat (Weighted)
3
10-15 reps
RPE 9
4
Squat (Smith Machine)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-12 reps
RPE 9
2
Seated Calf Raise
3
8-12 reps
RPE 9
3
Sissy Squat (Weighted)
3
10-15 reps
RPE 9
4
Squat (Smith Machine)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-12 reps
RPE 9
2
Seated Calf Raise
3
8-12 reps
RPE 9
3
Sissy Squat (Weighted)
3
10-15 reps
RPE 9
4
Squat (Smith Machine)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-12 reps
RPE 9
2
Seated Calf Raise
3
8-12 reps
RPE 9
3
Sissy Squat (Weighted)
3
10-15 reps
RPE 9
4
Squat (Smith Machine)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-12 reps
RPE 9
2
Seated Calf Raise
3
8-12 reps
RPE 9
3
Sissy Squat (Weighted)
3
10-15 reps
RPE 9
4
Squat (Smith Machine)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
Week 1
1 / 8 Weeks
Day 3
1
Chest Press (Machine)
2 Sets
8-12 Reps
@9
2
Lat Pulldown (Neutral Grip)
2 Sets
10-15 Reps
@9
3
Chest Supported Row (Machine)
2 Sets
10-15 Reps
@9
4
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
5
Seated Military Press (Smith Machine)
2 Sets
10-15 Reps
@9
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
@9
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
Day 2
1
Hip Adductor (Machine)
2 Sets
10-15 Reps
@9
2
Calf Raise (Leg Press)
3 Sets
10-15 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@9
5
Leg Curl
3 Sets
10-15 Reps
@9
Day 4
1
Hip Adductor (Machine)
2 Sets
8-12 Reps
@9
2
Seated Calf Raise
3 Sets
8-12 Reps
@9
3
Sissy Squat (Weighted)
3 Sets
10-15 Reps
@9
4
Squat (Smith Machine)
3 Sets
8-12 Reps
@9
5
Leg Curl
3 Sets
8-12 Reps
@9
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
@9
2
Pull-Up (Assisted)
2 Sets
8-12 Reps
@9
3
MTS Low Row Machine
2 Sets
8-12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9
5
Seated Overhead Press (Dumbbell)
2 Sets
10-15 Reps
@9
6
Seated Machine Curl
3 Sets
10-15 Reps
@9
7
Dip (Assisted)
3 Sets
10-15 Reps
@9