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BoostcampPNG

Upper / Lower Émilien

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Program Description

Muscle building

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 17, 2025 03:31
  • Last Edited
    Aug 17, 2025 03:51
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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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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
Chest Fly (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Low To High Flies
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
7
JM Press (Smith Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Low To High Flies
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
7
JM Press (Smith Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Low To High Flies
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
7
JM Press (Smith Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Low To High Flies
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
7
JM Press (Smith Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Low To High Flies
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
7
JM Press (Smith Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Low To High Flies
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
7
JM Press (Smith Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Low To High Flies
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
7
JM Press (Smith Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Low To High Flies
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
7
JM Press (Smith Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
2
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
RPE 10
RPE 10
-
2
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
RPE 10
RPE 10
-
2
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
RPE 10
RPE 10
-
2
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
RPE 10
RPE 10
-
2
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
RPE 10
RPE 10
-
2
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
RPE 10
RPE 10
-
2
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
RPE 10
RPE 10
-
2
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Low To High Flies
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
8 reps
6 reps
RPE 10
RPE 10
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
-
-
7
Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Low To High Flies
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
7
Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Low To High Flies
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
7
Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Low To High Flies
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
7
Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Low To High Flies
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
7
Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Low To High Flies
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
7
Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Low To High Flies
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
7
Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Low To High Flies
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
7
Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
2
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
RPE 10
RPE 10
-
2
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
RPE 10
RPE 10
-
2
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
RPE 10
RPE 10
-
2
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
RPE 10
RPE 10
-
2
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
RPE 10
RPE 10
-
2
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
RPE 10
RPE 10
-
2
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
RPE 10
RPE 10
-
2
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Chest Fly (Machine)
1 Set
1 Set
8 Reps
6 Reps
@10
@10
2
Low To High Flies
1 Set
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown
1 Set
1 Set
8 Reps
6 Reps
@10
@10
4
Chest Supported Row (Machine)
1 Set
1 Set
10 Reps
8 Reps
@10
@10
5
Lateral Raise (Cable)
1 Set
1 Set
8 Reps
6 Reps
@10
@10
6
Bicep Curl (EZ Bar)
1 Set
1 Set
8 Reps
6 Reps
@10
@10
7
JM Press (Smith Machine)
1 Set
1 Set
10 Reps
8 Reps
@10
@10
Day 3
1
Chest Fly (Machine)
1 Set
1 Set
8 Reps
6 Reps
@10
@10
2
Low To High Flies
1 Set
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown
1 Set
1 Set
8 Reps
6 Reps
@10
@10
4
Chest Supported Row (Machine)
1 Set
1 Set
10 Reps
8 Reps
@10
@10
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8 Reps
6 Reps
@10
@10
6
Bicep Curl (EZ Bar)
1 Set
1 Set
8 Reps
6 Reps
-
-
7
Tricep Extension (Cable)
1 Set
1 Set
10 Reps
8 Reps
@10
@10
Day 4
1
Squat (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@10
@10
2
Single-Leg Leg Curl
1 Set
1 Set
12 Reps
10 Reps
@10
@10
3
Leg Extension
1 Set
1 Set
10 Reps
8 Reps
@10
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@10
@10
2
Single-Leg Leg Curl
1 Set
1 Set
12 Reps
10 Reps
@10
@10
3
Leg Extension
1 Set
1 Set
10 Reps
8 Reps
@10
@10