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Upper/ Lower - Low/Medium Volume

by Michael J.
3 athletes joined

Program Description

Preserve and Gain Muscle on a cut Increase reps or weight each week

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    May 01, 2025 11:54
  • Last Edited
    Jun 28, 2025 04:57

Summary

Transform your upper and lower body with this focused 1-week program designed for low to medium volume training. Comprising four sessions per week, you'll tackle targeted muscle groups with a mix of barbell, dumbbell, and machine exercises, ensuring a balanced approach to strength building. Each workout emphasizes effective rep ranges to maximize gains while keeping intensity manageable. Perfect for lifters looking to refine their technique and boost overall performance in a full gym setting. Get ready to elevate your training and see results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Front Delts
11.5%
Lats
10.9%
Upper Back
10.9%
Chest
9.8%
Hamstrings
9.3%
Quadriceps
8.7%
Glutes
8.2%
Biceps
7.7%
Middle Delts
2.2%
Lower Back
2.2%
Forearms
2.2%
Abs
1.6%
Abductors
1.1%
Rear Delts
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
3-6 reps
6-9 reps
-
-
2
Incline Bench Press (Dumbbell)
1
9-12 reps
-
3
Chest Press (Machine)
1
1
6-9 reps
9-12 reps
-
-
4
Shoulder Press (Machine)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5-8 reps
-
2
Chest Supported Row (Machine)
1
1
1
6-9 reps
9-12 reps
12-15 reps
-
-
-
3
Single Arm Row (Dumbbell)
1
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
1
3-6 reps
6-9 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3
Lying Leg Curl
1
1
5-8 reps
8-12 reps
-
-
4
Step-Up (Weighted)
3
5-8 reps
-
5
Leg Press
1
1
9-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
15-20 reps
-
2
Preacher Curl (Barbell)
1
1
6-9 reps
9-12 reps
-
-
3
Skull Crusher (Barbell)
1
1
6-9 reps
9-12 reps
-
-
4
Bench Press (Close Grip)
1
1
3-6 reps
6-9 reps
-
-
5
Dip (Weighted)
1
1
6-9 reps
9-12 reps
-
-
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
3-6 Reps
6-9 Reps
-
-
2
Incline Bench Press (Dumbbell)
1 Set
9-12 Reps
-
3
Chest Press (Machine)
1 Set
1 Set
6-9 Reps
9-12 Reps
-
-
4
Shoulder Press (Machine)
1 Set
8-12 Reps
-
Day 2
1
Pull-Up (Assisted)
3 Sets
5-8 Reps
-
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
6-9 Reps
9-12 Reps
12-15 Reps
-
-
-
3
Single Arm Row (Dumbbell)
1 Set
12-15 Reps
-
4
Lat Pulldown (Neutral Grip)
3 Sets
5-8 Reps
-
Day 3
1
Back Extension (Weighted)
1 Set
1 Set
3-6 Reps
6-9 Reps
-
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
5-8 Reps
-
3
Lying Leg Curl
1 Set
1 Set
5-8 Reps
8-12 Reps
-
-
4
Step-Up (Weighted)
3 Sets
5-8 Reps
-
5
Leg Press
1 Set
1 Set
9-12 Reps
12-15 Reps
-
-
Day 4
1
Lateral Raise (Dumbbell)
1 Set
15-20 Reps
-
2
Preacher Curl (Barbell)
1 Set
1 Set
6-9 Reps
9-12 Reps
-
-
3
Skull Crusher (Barbell)
1 Set
1 Set
6-9 Reps
9-12 Reps
-
-
4
Bench Press (Close Grip)
1 Set
1 Set
3-6 Reps
6-9 Reps
-
-
5
Dip (Weighted)
1 Set
1 Set
6-9 Reps
9-12 Reps
-
-