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💥 Upper/Lower Hypertrophy Program - Anakin 💥

by Alex R.

Program Description

Cold!

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 13, 2025 07:02
  • Last Edited
    Jun 18, 2025 10:24

Summary

Unleash your potential with the Upper/Lower Hypertrophy Program - Anakin! Over the course of 4 weeks, this dynamic program combines targeted upper and lower body workouts, designed for four training days each week. You’ll engage in a variety of exercises, including dumbbell presses, lat pulldowns, and leg extensions, all structured to maximize muscle growth and strength. Perfect for lifters ready to elevate their training, this program is your pathway to achieving serious gains and sculpting your physique. Grab your gear and get ready to transform!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Pull-Up (Bodyweight)
3
5 reps
RPE 5
5
Pullover (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
7
Pec Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
8
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
9
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
10
Lateral Raise (Cable)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Pull-Up (Bodyweight)
3
5 reps
RPE 5
5
Pullover (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
7
Pec Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
8
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
9
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
10
Lateral Raise (Cable)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Pull-Up (Bodyweight)
3
5 reps
RPE 5
5
Pullover (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
7
Pec Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
8
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
9
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
10
Lateral Raise (Cable)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Pull-Up (Bodyweight)
3
5 reps
RPE 5
5
Pullover (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
7
Pec Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
8
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
9
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
10
Lateral Raise (Cable)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Calf Raise (Bodyweight)
3
15 reps
RPE 8
3
Walking Lunge
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Calf Raise (Bodyweight)
3
15 reps
RPE 8
3
Walking Lunge
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Calf Raise (Bodyweight)
3
15 reps
RPE 8
3
Walking Lunge
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Calf Raise (Bodyweight)
3
15 reps
RPE 8
3
Walking Lunge
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Pull-Up (Bodyweight)
3
5 reps
RPE 5
5
Pullover (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
7
Pec Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
8
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
9
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
10
Lateral Raise (Cable)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Pull-Up (Bodyweight)
3
5 reps
RPE 5
5
Pullover (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
7
Pec Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
8
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
9
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
10
Lateral Raise (Cable)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Pull-Up (Bodyweight)
3
5 reps
RPE 5
5
Pullover (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
7
Pec Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
8
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
9
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
10
Lateral Raise (Cable)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Pull-Up (Bodyweight)
3
5 reps
RPE 5
5
Pullover (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
7
Pec Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
8
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
9
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
10
Lateral Raise (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Calf Raise (Bodyweight)
3
15 reps
RPE 8
3
Walking Lunge
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Calf Raise (Bodyweight)
3
15 reps
RPE 8
3
Walking Lunge
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Calf Raise (Bodyweight)
3
15 reps
RPE 8
3
Walking Lunge
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Calf Raise (Bodyweight)
3
15 reps
RPE 8
3
Walking Lunge
1
10 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
3
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
4
Pull-Up (Bodyweight)
3 Sets
5 Reps
@5
5
Pullover (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
6
Seated Row (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
7
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
8
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
9
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
10
Lateral Raise (Cable)
2 Sets
10 Reps
@9
Day 2
1
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Calf Raise (Bodyweight)
3 Sets
15 Reps
@8
3
Walking Lunge
1 Set
10 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
3
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
4
Pull-Up (Bodyweight)
3 Sets
5 Reps
@5
5
Pullover (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
6
Seated Row (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
7
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
8
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
9
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
10
Lateral Raise (Cable)
2 Sets
10 Reps
@9
Day 4
1
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Calf Raise (Bodyweight)
3 Sets
15 Reps
@8
3
Walking Lunge
1 Set
10 Reps
@10