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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
    Mar 13, 2025 07:05
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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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