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BoostcampPNG

Upwer Lower

by Luka L.

Program Description

Desc

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 20, 2025 07:25
  • Last Edited
    Nov 20, 2025 07:38
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.7%
Upper Back
10.5%
Front Delts
10.5%
Biceps
9.7%
Quadriceps
9%
Chest
9%
Lats
9%
Hamstrings
7.9%
Glutes
6.7%
Abductors
3.7%
Middle Delts
3%
Forearms
2.6%
Adductors
1.9%
Abs
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6-8 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
6-10 reps
-
5
Overhead Tricep Extension (Cable)
4
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6-8 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
6-10 reps
-
5
Overhead Tricep Extension (Cable)
4
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6-8 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
6-10 reps
-
5
Overhead Tricep Extension (Cable)
4
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6-8 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
6-10 reps
-
5
Overhead Tricep Extension (Cable)
4
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6-8 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
6-10 reps
-
5
Overhead Tricep Extension (Cable)
4
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6-8 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
6-10 reps
-
5
Overhead Tricep Extension (Cable)
4
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6-8 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
6-10 reps
-
5
Overhead Tricep Extension (Cable)
4
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6-8 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
6-10 reps
-
5
Overhead Tricep Extension (Cable)
4
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6-8 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
6-10 reps
-
5
Overhead Tricep Extension (Cable)
4
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6-8 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
6-10 reps
-
5
Overhead Tricep Extension (Cable)
4
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6-8 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
6-10 reps
-
5
Overhead Tricep Extension (Cable)
4
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6-8 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
6-10 reps
-
5
Overhead Tricep Extension (Cable)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Press (Machine)
3
6-10 reps
-
4
Seated Row (Machine)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Press (Machine)
3
6-10 reps
-
4
Seated Row (Machine)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Press (Machine)
3
6-10 reps
-
4
Seated Row (Machine)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Press (Machine)
3
6-10 reps
-
4
Seated Row (Machine)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Press (Machine)
3
6-10 reps
-
4
Seated Row (Machine)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Press (Machine)
3
6-10 reps
-
4
Seated Row (Machine)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Press (Machine)
3
6-10 reps
-
4
Seated Row (Machine)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Press (Machine)
3
6-10 reps
-
4
Seated Row (Machine)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Press (Machine)
3
6-10 reps
-
4
Seated Row (Machine)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Press (Machine)
3
6-10 reps
-
4
Seated Row (Machine)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Press (Machine)
3
6-10 reps
-
4
Seated Row (Machine)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Press (Machine)
3
6-10 reps
-
4
Seated Row (Machine)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
5-8 reps
-
2
Sumo Deadlift (Barbell)
2
5-7 reps
-
3
Hip Abductor (Machine)
3
8-15 reps
-
4
Preacher Curl (Barbell)
3
6-12 reps
-
5
Overhead Extension (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
5-8 reps
-
2
Sumo Deadlift (Barbell)
2
5-7 reps
-
3
Hip Abductor (Machine)
3
8-15 reps
-
4
Preacher Curl (Barbell)
3
6-12 reps
-
5
Overhead Extension (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
5-8 reps
-
2
Sumo Deadlift (Barbell)
2
5-7 reps
-
3
Hip Abductor (Machine)
3
8-15 reps
-
4
Preacher Curl (Barbell)
3
6-12 reps
-
5
Overhead Extension (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
5-8 reps
-
2
Sumo Deadlift (Barbell)
2
5-7 reps
-
3
Hip Abductor (Machine)
3
8-15 reps
-
4
Preacher Curl (Barbell)
3
6-12 reps
-
5
Overhead Extension (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
5-8 reps
-
2
Sumo Deadlift (Barbell)
2
5-7 reps
-
3
Hip Abductor (Machine)
3
8-15 reps
-
4
Preacher Curl (Barbell)
3
6-12 reps
-
5
Overhead Extension (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
5-8 reps
-
2
Sumo Deadlift (Barbell)
2
5-7 reps
-
3
Hip Abductor (Machine)
3
8-15 reps
-
4
Preacher Curl (Barbell)
3
6-12 reps
-
5
Overhead Extension (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
5-8 reps
-
2
Sumo Deadlift (Barbell)
2
5-7 reps
-
3
Hip Abductor (Machine)
3
8-15 reps
-
4
Preacher Curl (Barbell)
3
6-12 reps
-
5
Overhead Extension (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
5-8 reps
-
2
Sumo Deadlift (Barbell)
2
5-7 reps
-
3
Hip Abductor (Machine)
3
8-15 reps
-
4
Preacher Curl (Barbell)
3
6-12 reps
-
5
Overhead Extension (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
5-8 reps
-
2
Sumo Deadlift (Barbell)
2
5-7 reps
-
3
Hip Abductor (Machine)
3
8-15 reps
-
4
Preacher Curl (Barbell)
3
6-12 reps
-
5
Overhead Extension (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
5-8 reps
-
2
Sumo Deadlift (Barbell)
2
5-7 reps
-
3
Hip Abductor (Machine)
3
8-15 reps
-
4
Preacher Curl (Barbell)
3
6-12 reps
-
5
Overhead Extension (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
5-8 reps
-
2
Sumo Deadlift (Barbell)
2
5-7 reps
-
3
Hip Abductor (Machine)
3
8-15 reps
-
4
Preacher Curl (Barbell)
3
6-12 reps
-
5
Overhead Extension (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
5-8 reps
-
2
Sumo Deadlift (Barbell)
2
5-7 reps
-
3
Hip Abductor (Machine)
3
8-15 reps
-
4
Preacher Curl (Barbell)
3
6-12 reps
-
5
Overhead Extension (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Chest Press (Machine)
3
6-10 reps
-
4
Seated Row (Cable)
3
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Chest Press (Machine)
3
6-10 reps
-
4
Seated Row (Cable)
3
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Chest Press (Machine)
3
6-10 reps
-
4
Seated Row (Cable)
3
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Chest Press (Machine)
3
6-10 reps
-
4
Seated Row (Cable)
3
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Chest Press (Machine)
3
6-10 reps
-
4
Seated Row (Cable)
3
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Chest Press (Machine)
3
6-10 reps
-
4
Seated Row (Cable)
3
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Chest Press (Machine)
3
6-10 reps
-
4
Seated Row (Cable)
3
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Chest Press (Machine)
3
6-10 reps
-
4
Seated Row (Cable)
3
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Chest Press (Machine)
3
6-10 reps
-
4
Seated Row (Cable)
3
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Chest Press (Machine)
3
6-10 reps
-
4
Seated Row (Cable)
3
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Chest Press (Machine)
3
6-10 reps
-
4
Seated Row (Cable)
3
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Chest Press (Machine)
3
6-10 reps
-
4
Seated Row (Cable)
3
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Leg Press
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
2
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
8-15 Reps
-
-
-
-
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
2
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
3
Chest Press (Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
4
Seated Row (Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
Day 3
1
Lunge (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
2
Sumo Deadlift (Barbell)
1 Set
1 Set
5-7 Reps
5-7 Reps
-
-
3
Hip Abductor (Machine)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
-
-
-
4
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
5
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
-
-
-
Day 4
1
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
3
Chest Press (Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
4
Seated Row (Cable)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-