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Hai's Upper Lower

by Rinaz

Program Description

build muscle and get stronger

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 24, 2025 06:16
  • Last Edited
    Nov 24, 2025 06:23
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.9%
Triceps
11.3%
Lats
10.3%
Upper Back
10.3%
Chest
9.4%
Biceps
8.5%
Abs
6.6%
Middle Delts
5.6%
Hamstrings
5.6%
Glutes
4.7%
Quadriceps
3.8%
Forearms
2.8%
Lower Back
2.8%
Rear Delts
2.5%
Adductors
1.9%
Calves
1.9%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
2
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Seated Row (Cable)
2
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8 reps
RPE 10
7
Push Up
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
2
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Seated Row (Cable)
2
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8 reps
RPE 10
7
Push Up
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
2
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Seated Row (Cable)
2
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8 reps
RPE 10
7
Push Up
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
2
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Seated Row (Cable)
2
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8 reps
RPE 10
7
Push Up
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
2
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Seated Row (Cable)
2
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8 reps
RPE 10
7
Push Up
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
2
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Seated Row (Cable)
2
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8 reps
RPE 10
7
Push Up
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
2
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Seated Row (Cable)
2
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8 reps
RPE 10
7
Push Up
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
2
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Seated Row (Cable)
2
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8 reps
RPE 10
7
Push Up
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
5 reps
5 reps
RPE 8.5
RPE 9
2
Standing Calf Raise
2
15 reps
RPE 9
3
Good Morning
1
1
12 reps
12 reps
RPE 8
RPE 9
4
Reverse Lunge (Barbell)
2
10 reps
RPE 9
5
Nordic Curl
2
10 reps
RPE 10
6
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
5 reps
5 reps
RPE 8.5
RPE 9
2
Standing Calf Raise
2
15 reps
RPE 9
3
Good Morning
1
1
12 reps
12 reps
RPE 8
RPE 9
4
Reverse Lunge (Barbell)
2
10 reps
RPE 9
5
Nordic Curl
2
10 reps
RPE 10
6
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
5 reps
5 reps
RPE 8.5
RPE 9
2
Standing Calf Raise
2
15 reps
RPE 9
3
Good Morning
1
1
12 reps
12 reps
RPE 8
RPE 9
4
Reverse Lunge (Barbell)
2
10 reps
RPE 9
5
Nordic Curl
2
10 reps
RPE 10
6
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
5 reps
5 reps
RPE 8.5
RPE 9
2
Standing Calf Raise
2
15 reps
RPE 9
3
Good Morning
1
1
12 reps
12 reps
RPE 8
RPE 9
4
Reverse Lunge (Barbell)
2
10 reps
RPE 9
5
Nordic Curl
2
10 reps
RPE 10
6
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
5 reps
5 reps
RPE 8.5
RPE 9
2
Standing Calf Raise
2
15 reps
RPE 9
3
Good Morning
1
1
12 reps
12 reps
RPE 8
RPE 9
4
Reverse Lunge (Barbell)
2
10 reps
RPE 9
5
Nordic Curl
2
10 reps
RPE 10
6
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
5 reps
5 reps
RPE 8.5
RPE 9
2
Standing Calf Raise
2
15 reps
RPE 9
3
Good Morning
1
1
12 reps
12 reps
RPE 8
RPE 9
4
Reverse Lunge (Barbell)
2
10 reps
RPE 9
5
Nordic Curl
2
10 reps
RPE 10
6
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
5 reps
5 reps
RPE 8.5
RPE 9
2
Standing Calf Raise
2
15 reps
RPE 9
3
Good Morning
1
1
12 reps
12 reps
RPE 8
RPE 9
4
Reverse Lunge (Barbell)
2
10 reps
RPE 9
5
Nordic Curl
2
10 reps
RPE 10
6
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
5 reps
5 reps
RPE 8.5
RPE 9
2
Standing Calf Raise
2
15 reps
RPE 9
3
Good Morning
1
1
12 reps
12 reps
RPE 8
RPE 9
4
Reverse Lunge (Barbell)
2
10 reps
RPE 9
5
Nordic Curl
2
10 reps
RPE 10
6
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Cambered Bar)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
15 reps
RPE 9
3
Chest Krusher
2
10 reps
RPE 9.5
4
Dumbbell Row
2
12 reps
RPE 9
5
Chest Supported Lateral Raise
2
12 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
7
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Cambered Bar)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
15 reps
RPE 9
3
Chest Krusher
2
10 reps
RPE 9.5
4
Dumbbell Row
2
12 reps
RPE 9
5
Chest Supported Lateral Raise
2
12 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
7
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Cambered Bar)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
15 reps
RPE 9
3
Chest Krusher
2
10 reps
RPE 9.5
4
Dumbbell Row
2
12 reps
RPE 9
5
Chest Supported Lateral Raise
2
12 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
7
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Cambered Bar)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
15 reps
RPE 9
3
Chest Krusher
2
10 reps
RPE 9.5
4
Dumbbell Row
2
12 reps
RPE 9
5
Chest Supported Lateral Raise
2
12 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
7
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Cambered Bar)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
15 reps
RPE 9
3
Chest Krusher
2
10 reps
RPE 9.5
4
Dumbbell Row
2
12 reps
RPE 9
5
Chest Supported Lateral Raise
2
12 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
7
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Cambered Bar)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
15 reps
RPE 9
3
Chest Krusher
2
10 reps
RPE 9.5
4
Dumbbell Row
2
12 reps
RPE 9
5
Chest Supported Lateral Raise
2
12 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
7
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Cambered Bar)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
15 reps
RPE 9
3
Chest Krusher
2
10 reps
RPE 9.5
4
Dumbbell Row
2
12 reps
RPE 9
5
Chest Supported Lateral Raise
2
12 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
7
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Cambered Bar)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
15 reps
RPE 9
3
Chest Krusher
2
10 reps
RPE 9.5
4
Dumbbell Row
2
12 reps
RPE 9
5
Chest Supported Lateral Raise
2
12 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
7
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
10 reps
RPE 9
2
Standing Pullover (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 9.5
3
Bench Press (Dumbbell)
2
12 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
20 reps
RPE 9.5
5
Cable Crunch
2
AMRAP
RPE 9
6
Wrist Twister
2
AMRAP
RPE 10
7
Inverted Face Pull
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
10 reps
RPE 9
2
Standing Pullover (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 9.5
3
Bench Press (Dumbbell)
2
12 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
20 reps
RPE 9.5
5
Cable Crunch
2
AMRAP
RPE 9
6
Wrist Twister
2
AMRAP
RPE 10
7
Inverted Face Pull
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
10 reps
RPE 9
2
Standing Pullover (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 9.5
3
Bench Press (Dumbbell)
2
12 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
20 reps
RPE 9.5
5
Cable Crunch
2
AMRAP
RPE 9
6
Wrist Twister
2
AMRAP
RPE 10
7
Inverted Face Pull
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
10 reps
RPE 9
2
Standing Pullover (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 9.5
3
Bench Press (Dumbbell)
2
12 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
20 reps
RPE 9.5
5
Cable Crunch
2
AMRAP
RPE 9
6
Wrist Twister
2
AMRAP
RPE 10
7
Inverted Face Pull
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
10 reps
RPE 9
2
Standing Pullover (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 9.5
3
Bench Press (Dumbbell)
2
12 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
20 reps
RPE 9.5
5
Cable Crunch
2
AMRAP
RPE 9
6
Wrist Twister
2
AMRAP
RPE 10
7
Inverted Face Pull
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
10 reps
RPE 9
2
Standing Pullover (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 9.5
3
Bench Press (Dumbbell)
2
12 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
20 reps
RPE 9.5
5
Cable Crunch
2
AMRAP
RPE 9
6
Wrist Twister
2
AMRAP
RPE 10
7
Inverted Face Pull
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
10 reps
RPE 9
2
Standing Pullover (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 9.5
3
Bench Press (Dumbbell)
2
12 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
20 reps
RPE 9.5
5
Cable Crunch
2
AMRAP
RPE 9
6
Wrist Twister
2
AMRAP
RPE 10
7
Inverted Face Pull
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
10 reps
RPE 9
2
Standing Pullover (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 9.5
3
Bench Press (Dumbbell)
2
12 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
20 reps
RPE 9.5
5
Cable Crunch
2
AMRAP
RPE 9
6
Wrist Twister
2
AMRAP
RPE 10
7
Inverted Face Pull
1
AMRAP
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@9
@9.5
2
Wide Grip Pull-Up
1 Set
1 Set
10 Reps
10 Reps
@9
@9
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
4
Seated Row (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@10
@10
6
Incline Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
7
Push Up
1 Set
1 Set
AMRAP
AMRAP
@9
@9.5
Day 2
1
Safety Bar Squat
1 Set
1 Set
5 Reps
5 Reps
@8.5
@9
2
Standing Calf Raise
1 Set
1 Set
15 Reps
15 Reps
@9
@9
3
Good Morning
1 Set
1 Set
12 Reps
12 Reps
@8
@9
4
Reverse Lunge (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@9
5
Nordic Curl
1 Set
1 Set
10 Reps
10 Reps
@10
@10
6
Abs Crunch (Weighted)
1 Set
1 Set
AMRAP
AMRAP
@10
@10
Day 3
1
Bench Press (Cambered Bar)
1 Set
1 Set
10 Reps
10 Reps
@8.5
@9
2
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
15 Reps
15 Reps
@9
@9
3
Chest Krusher
1 Set
1 Set
10 Reps
10 Reps
@9.5
@9.5
4
Dumbbell Row
1 Set
1 Set
12 Reps
12 Reps
@9
@9
5
Chest Supported Lateral Raise
1 Set
1 Set
12 Reps
12 Reps
@10
@10
6
Hammer Curl (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@10
@10
7
Skull Crusher (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@9.5
Day 4
1
Overhead Press (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@9
2
Standing Pullover (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9
@9.5
3
Bench Press (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@9
4
Lat Pulldown (Close Grip)
1 Set
1 Set
20 Reps
20 Reps
@9.5
@9.5
5
Cable Crunch
1 Set
1 Set
AMRAP
AMRAP
@9
@9
6
Wrist Twister
1 Set
1 Set
AMRAP
AMRAP
@10
@10
7
Inverted Face Pull
1 Set
AMRAP
@10