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BoostcampPNG

Upper Lower Power Machines Only

by Faried Nasir

Program Description

Maintains ease on tendons through machine use and develops power dedicated over a year

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 15, 2026 10:05
  • Last Edited
    Feb 23, 2026 06:44
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13%
Quadriceps
11.8%
Triceps
10.9%
Chest
8.4%
Upper Back
8%
Abs
6.7%
Hamstrings
5.9%
Glutes
5.5%
Lats
5%
Biceps
5%
Other
4.2%
Middle Delts
3.8%
Adductors
3.4%
Full-Body
3.4%
Calves
2.5%
Abductors
1.3%
Forearms
1.3%
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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
Incline Chest Press (Machine)
3
8-10 reps
RPE 8
2
Shoulder Press (Machine)
3
8-10 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
5
Chest Fly (Machine)
3
12-15 reps
RPE 8
6
Wood Chop
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
RPE 8
2
Shoulder Press (Machine)
3
8-10 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
5
Chest Fly (Machine)
3
12-15 reps
RPE 8
6
Wood Chop
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
RPE 8
2
Shoulder Press (Machine)
3
8-10 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
5
Chest Fly (Machine)
3
12-15 reps
RPE 8
6
Wood Chop
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
RPE 8
2
Shoulder Press (Machine)
3
8-10 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
5
Chest Fly (Machine)
3
12-15 reps
RPE 8
6
Wood Chop
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
RPE 8
2
Shoulder Press (Machine)
3
8-10 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
5
Chest Fly (Machine)
3
12-15 reps
RPE 8
6
Wood Chop
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
RPE 8
2
Shoulder Press (Machine)
3
8-10 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
5
Chest Fly (Machine)
3
12-15 reps
RPE 8
6
Wood Chop
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
RPE 8
2
Shoulder Press (Machine)
3
8-10 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
5
Chest Fly (Machine)
3
12-15 reps
RPE 8
6
Wood Chop
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
RPE 8
2
Shoulder Press (Machine)
3
8-10 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
5
Chest Fly (Machine)
3
12-15 reps
RPE 8
6
Wood Chop
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
RPE 9.5
2
Leg Curl
3
10-15 reps
RPE 9.5
3
Leg Extension
3
10-15 reps
RPE 9.5
4A
Hip Adductor (Machine)
2
15-20 reps
RPE 7.5
4B
Hip Adductor (Machine)
2
15-20 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 9.5
6A
Bicep Curl (Cable)
3
5-8 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
RPE 9.5
2
Leg Curl
3
10-15 reps
RPE 9.5
3
Leg Extension
3
10-15 reps
RPE 9.5
4A
Hip Adductor (Machine)
2
15-20 reps
RPE 7.5
4B
Hip Adductor (Machine)
2
15-20 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 9.5
6A
Bicep Curl (Cable)
3
5-8 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
RPE 9.5
2
Leg Curl
3
10-15 reps
RPE 9.5
3
Leg Extension
3
10-15 reps
RPE 9.5
4A
Hip Adductor (Machine)
2
15-20 reps
RPE 7.5
4B
Hip Adductor (Machine)
2
15-20 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 9.5
6A
Bicep Curl (Cable)
3
5-8 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
RPE 9.5
2
Leg Curl
3
10-15 reps
RPE 9.5
3
Leg Extension
3
10-15 reps
RPE 9.5
4A
Hip Adductor (Machine)
2
15-20 reps
RPE 7.5
4B
Hip Adductor (Machine)
2
15-20 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 9.5
6A
Bicep Curl (Cable)
3
5-8 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
RPE 9.5
2
Leg Curl
3
10-15 reps
RPE 9.5
3
Leg Extension
3
10-15 reps
RPE 9.5
4A
Hip Adductor (Machine)
2
15-20 reps
RPE 7.5
4B
Hip Adductor (Machine)
2
15-20 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 9.5
6A
Bicep Curl (Cable)
3
5-8 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
RPE 9.5
2
Leg Curl
3
10-15 reps
RPE 9.5
3
Leg Extension
3
10-15 reps
RPE 9.5
4A
Hip Adductor (Machine)
2
15-20 reps
RPE 7.5
4B
Hip Adductor (Machine)
2
15-20 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 9.5
6A
Bicep Curl (Cable)
3
5-8 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
RPE 9.5
2
Leg Curl
3
10-15 reps
RPE 9.5
3
Leg Extension
3
10-15 reps
RPE 9.5
4A
Hip Adductor (Machine)
2
15-20 reps
RPE 7.5
4B
Hip Adductor (Machine)
2
15-20 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 9.5
6A
Bicep Curl (Cable)
3
5-8 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
RPE 9.5
2
Leg Curl
3
10-15 reps
RPE 9.5
3
Leg Extension
3
10-15 reps
RPE 9.5
4A
Hip Adductor (Machine)
2
15-20 reps
RPE 7.5
4B
Hip Adductor (Machine)
2
15-20 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 9.5
6A
Bicep Curl (Cable)
3
5-8 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
3 reps
RPE 10
2
Med Ball Slam
4
6 reps
RPE 9.5
3
Landmine Press
4
8 reps
RPE 9.5
4
Wood Chop
3
20 reps
RPE 7.5
5
Med Ball Squeeze
4
6 mins
RPE 10
6
Assault Bike Tabata
1
4 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
3 reps
RPE 10
2
Med Ball Slam
4
6 reps
RPE 9.5
3
Landmine Press
4
8 reps
RPE 9.5
4
Wood Chop
3
20 reps
RPE 7.5
5
Med Ball Squeeze
4
6 mins
RPE 10
6
Assault Bike Tabata
1
4 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
3 reps
RPE 10
2
Med Ball Slam
4
6 reps
RPE 9.5
3
Landmine Press
4
8 reps
RPE 9.5
4
Wood Chop
3
20 reps
RPE 7.5
5
Med Ball Squeeze
4
6 mins
RPE 10
6
Assault Bike Tabata
1
4 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
3 reps
RPE 10
2
Med Ball Slam
4
6 reps
RPE 9.5
3
Landmine Press
4
8 reps
RPE 9.5
4
Wood Chop
3
20 reps
RPE 7.5
5
Med Ball Squeeze
4
6 mins
RPE 10
6
Assault Bike Tabata
1
4 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
3 reps
RPE 10
2
Med Ball Slam
4
6 reps
RPE 9.5
3
Landmine Press
4
8 reps
RPE 9.5
4
Wood Chop
3
20 reps
RPE 7.5
5
Med Ball Squeeze
4
6 mins
RPE 10
6
Assault Bike Tabata
1
4 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
3 reps
RPE 10
2
Med Ball Slam
4
6 reps
RPE 9.5
3
Landmine Press
4
8 reps
RPE 9.5
4
Wood Chop
3
20 reps
RPE 7.5
5
Med Ball Squeeze
4
6 mins
RPE 10
6
Assault Bike Tabata
1
4 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
3 reps
RPE 10
2
Med Ball Slam
4
6 reps
RPE 9.5
3
Landmine Press
4
8 reps
RPE 9.5
4
Wood Chop
3
20 reps
RPE 7.5
5
Med Ball Squeeze
4
6 mins
RPE 10
6
Assault Bike Tabata
1
4 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
3 reps
RPE 10
2
Med Ball Slam
4
6 reps
RPE 9.5
3
Landmine Press
4
8 reps
RPE 9.5
4
Wood Chop
3
20 reps
RPE 7.5
5
Med Ball Squeeze
4
6 mins
RPE 10
6
Assault Bike Tabata
1
4 mins
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Incline Chest Press (Machine)
3 Sets
8-10 Reps
@8
2
Shoulder Press (Machine)
3 Sets
8-10 Reps
@9
3
Seated Row (Cable)
3 Sets
8-10 Reps
@8
4
Lat Pulldown (Close Grip)
3 Sets
8-10 Reps
@8
5
Chest Fly (Machine)
3 Sets
12-15 Reps
@8
6
Wood Chop
3 Sets
12-15 Reps
@8
Day 2
1
Leg Press
3 Sets
5-8 Reps
@9.5
2
Leg Curl
3 Sets
10-15 Reps
@9.5
3
Leg Extension
3 Sets
10-15 Reps
@9.5
4A
Hip Adductor (Machine)
2 Sets
15-20 Reps
@7.5
4B
Hip Adductor (Machine)
2 Sets
15-20 Reps
@7.5
5
Standing Calf Raise
3 Sets
15-20 Reps
@9.5
6A
Bicep Curl (Cable)
3 Sets
5-8 Reps
@9
6B
Overhead Tricep Extension (Cable)
3 Sets
5-8 Reps
@9
Day 3
1
Box Jump
5 Sets
3 Reps
@10
2
Med Ball Slam
4 Sets
6 Reps
@9.5
3
Landmine Press
4 Sets
8 Reps
@9.5
4
Wood Chop
3 Sets
20 Reps
@7.5
5
Med Ball Squeeze
4 Sets
6 mins
@10
6
Assault Bike Tabata
1 Set
4 mins
@10