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Upper Lower Strength program

by Maria G.

Program Description

Perfect to increase your strength in the major compounds without over complicating training

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 22, 2025 07:05
  • Last Edited
    May 22, 2025 07:05
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
3-8 reps
RPE 9.5
2
Bench Press (Paused)
1
1
1
1
6 reps
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 8
RPE 9
3
Chin-Up (Weighted)
2
3-6 reps
RPE 9.5
4
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
5
Skull Crusher (Barbell)
2
3-8 reps
-
6
Shrug (Barbell)
1
3-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
3-8 reps
RPE 9.5
2
Bench Press (Paused)
1
1
1
1
6 reps
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 8
RPE 9
3
Chin-Up (Weighted)
2
3-6 reps
RPE 9.5
4
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
5
Skull Crusher (Barbell)
2
3-8 reps
-
6
Shrug (Barbell)
1
3-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
3-8 reps
RPE 9.5
2
Bench Press (Paused)
1
1
1
1
6 reps
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 8
RPE 9
3
Chin-Up (Weighted)
2
3-6 reps
RPE 9.5
4
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
5
Skull Crusher (Barbell)
2
3-8 reps
-
6
Shrug (Barbell)
1
3-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
3-8 reps
RPE 9.5
2
Bench Press (Paused)
1
1
1
1
6 reps
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 8
RPE 9
3
Chin-Up (Weighted)
2
3-6 reps
RPE 9.5
4
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
5
Skull Crusher (Barbell)
2
3-8 reps
-
6
Shrug (Barbell)
1
3-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
6 reps
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Deadlift (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 7.5
3
Lunge (Barbell)
1
1
3-6 reps
3-6 reps
RPE 9
RPE 8.5
4
Hamstring Curl
1
1
3-6 reps
3-6 reps
RPE 9.5
RPE 9
5
Hanging Leg Raise
2
3-6 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
6 reps
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Deadlift (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 7.5
3
Lunge (Barbell)
1
1
3-6 reps
3-6 reps
RPE 9
RPE 8.5
4
Hamstring Curl
1
1
3-6 reps
3-6 reps
RPE 9.5
RPE 9
5
Hanging Leg Raise
2
3-6 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
6 reps
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Deadlift (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 7.5
3
Lunge (Barbell)
1
1
3-6 reps
3-6 reps
RPE 9
RPE 8.5
4
Hamstring Curl
1
1
3-6 reps
3-6 reps
RPE 9.5
RPE 9
5
Hanging Leg Raise
2
3-6 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
6 reps
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Deadlift (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 7.5
3
Lunge (Barbell)
1
1
3-6 reps
3-6 reps
RPE 9
RPE 8.5
4
Hamstring Curl
1
1
3-6 reps
3-6 reps
RPE 9.5
RPE 9
5
Hanging Leg Raise
2
3-6 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
3-6 reps
RPE 9
2
Overhead Press (Barbell)
1
1
1
6 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Tempo Bench Press
2
5 reps
RPE 7.5
4
Bent Over Row (Barbell)
2
3-6 reps
RPE 9.5
5
Skull Crusher (Barbell)
1
1
3-6 reps
3-6 reps
RPE 9
RPE 8.5
6
Batwing Row
2
3-6 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
3-6 reps
RPE 9
2
Overhead Press (Barbell)
1
1
1
6 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Tempo Bench Press
2
5 reps
RPE 7.5
4
Bent Over Row (Barbell)
2
3-6 reps
RPE 9.5
5
Skull Crusher (Barbell)
1
1
3-6 reps
3-6 reps
RPE 9
RPE 8.5
6
Batwing Row
2
3-6 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
3-6 reps
RPE 9
2
Overhead Press (Barbell)
1
1
1
6 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Tempo Bench Press
2
5 reps
RPE 7.5
4
Bent Over Row (Barbell)
2
3-6 reps
RPE 9.5
5
Skull Crusher (Barbell)
1
1
3-6 reps
3-6 reps
RPE 9
RPE 8.5
6
Batwing Row
2
3-6 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
3-6 reps
RPE 9
2
Overhead Press (Barbell)
1
1
1
6 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Tempo Bench Press
2
5 reps
RPE 7.5
4
Bent Over Row (Barbell)
2
3-6 reps
RPE 9.5
5
Skull Crusher (Barbell)
1
1
3-6 reps
3-6 reps
RPE 9
RPE 8.5
6
Batwing Row
2
3-6 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
6 reps
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 8
RPE 8.5
2
Squat (Paused)
1
1
6 reps
4 reps
RPE 7
RPE 7.5
3
Hip Thrust (Barbell)
2
3-6 reps
RPE 9.5
4
Standing Calf Raise
1
3-6 reps
RPE 8.5
5
Hanging Leg Raise
2
3-6 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
6 reps
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 8
RPE 8.5
2
Squat (Paused)
1
1
6 reps
4 reps
RPE 7
RPE 7.5
3
Hip Thrust (Barbell)
2
3-6 reps
RPE 9.5
4
Standing Calf Raise
1
3-6 reps
RPE 8.5
5
Hanging Leg Raise
2
3-6 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
6 reps
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 8
RPE 8.5
2
Squat (Paused)
1
1
6 reps
4 reps
RPE 7
RPE 7.5
3
Hip Thrust (Barbell)
2
3-6 reps
RPE 9.5
4
Standing Calf Raise
1
3-6 reps
RPE 8.5
5
Hanging Leg Raise
2
3-6 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
6 reps
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 8
RPE 8.5
2
Squat (Paused)
1
1
6 reps
4 reps
RPE 7
RPE 7.5
3
Hip Thrust (Barbell)
2
3-6 reps
RPE 9.5
4
Standing Calf Raise
1
3-6 reps
RPE 8.5
5
Hanging Leg Raise
2
3-6 reps
RPE 8.5
Week 1
1 / 4 Weeks
Day 2
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
2 Reps
@7
@8
@8.5
@9
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@6
@7
@7.5
3
Lunge (Barbell)
1 Set
1 Set
3-6 Reps
3-6 Reps
@9
@8.5
4
Hamstring Curl
1 Set
1 Set
3-6 Reps
3-6 Reps
@9.5
@9
5
Hanging Leg Raise
2 Sets
3-6 Reps
@8.5
Day 1
1
Bicep Curl (Dumbbell)
2 Sets
3-8 Reps
@9.5
2
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
2 Reps
@7
@8
@8
@9
3
Chin-Up (Weighted)
2 Sets
3-6 Reps
@9.5
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
5
Skull Crusher (Barbell)
2 Sets
3-8 Reps
-
6
Shrug (Barbell)
1 Set
3-8 Reps
@9.5
Day 3
1
Preacher Curl (Dumbbell)
2 Sets
3-6 Reps
@9
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
@7
@8
@9
3
Tempo Bench Press
2 Sets
5 Reps
@7.5
4
Bent Over Row (Barbell)
2 Sets
3-6 Reps
@9.5
5
Skull Crusher (Barbell)
1 Set
1 Set
3-6 Reps
3-6 Reps
@9
@8.5
6
Batwing Row
2 Sets
3-6 Reps
@8.5
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
2 Reps
@7
@8
@8
@8.5
2
Squat (Paused)
1 Set
1 Set
6 Reps
4 Reps
@7
@7.5
3
Hip Thrust (Barbell)
2 Sets
3-6 Reps
@9.5
4
Standing Calf Raise
1 Set
3-6 Reps
@8.5
5
Hanging Leg Raise
2 Sets
3-6 Reps
@8.5