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Programs - Ivan Zhekov Upper/Lower

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Program Description

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Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 05, 2025 12:34
  • Last Edited
    Dec 29, 2025 06:06

Summary

Transform your training with the Ivan Zhekov Upper/Lower program, a comprehensive 6-week plan designed for serious lifters. Committing just 4 days a week, you'll engage in a balanced mix of compound and isolation movements, focusing on both upper and lower body strength. Each session is crafted to push your limits with progressive intensity, ensuring you build muscle and enhance performance. Get ready to elevate your fitness game and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12%
Quadriceps
10.5%
Triceps
9.6%
Lats
9.3%
Biceps
9.1%
Hamstrings
8.2%
Glutes
7.6%
Front Delts
6%
Middle Delts
5.2%
Chest
5.2%
Calves
4.5%
Abs
3.3%
Rear Delts
3%
Adductors
2.7%
Forearms
1.9%
Lower Back
1.5%
Abductors
0.3%
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
8+ reps
10+ reps
12+ reps
-
-
-
2
Seated Overhead Press (Dumbbell)
3
10+ reps
-
3
Pendlay Row
3
15+ reps
-
4
Pec Deck (Machine)
2
15+ reps
-
5
Lat Prayer
2
15+ reps
-
6
Bicep Curl (EZ Bar)
2
12+ reps
-
7
Tricep Pushdown (Cable)
2
15+ reps
-
8
Hammer Curl
2
12+ reps
-
9
Skull Crusher
2
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
8+ reps
10+ reps
12+ reps
-
-
-
2
Seated Overhead Press (Dumbbell)
3
10+ reps
-
3
Pendlay Row
3
15+ reps
-
4
Pec Deck (Machine)
2
15+ reps
-
5
Lat Prayer
2
15+ reps
-
6
Bicep Curl (EZ Bar)
2
12+ reps
-
7
Tricep Pushdown (Cable)
2
15+ reps
-
8
Hammer Curl
2
12+ reps
-
9
Skull Crusher
2
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
8+ reps
10+ reps
12+ reps
-
-
-
2
Seated Overhead Press (Dumbbell)
3
10+ reps
-
3
Pendlay Row
3
15+ reps
-
4
Pec Deck (Machine)
2
15+ reps
-
5
Lat Prayer
2
15+ reps
-
6
Bicep Curl (EZ Bar)
2
12+ reps
-
7
Tricep Pushdown (Cable)
2
15+ reps
-
8
Hammer Curl
2
12+ reps
-
9
Skull Crusher
2
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
8+ reps
10+ reps
12+ reps
-
-
-
2
Seated Overhead Press (Dumbbell)
3
10+ reps
-
3
Pendlay Row
3
15+ reps
-
4
Pec Deck (Machine)
2
15+ reps
-
5
Lat Prayer
2
15+ reps
-
6
Bicep Curl (EZ Bar)
2
12+ reps
-
7
Tricep Pushdown (Cable)
2
15+ reps
-
8
Hammer Curl
2
12+ reps
-
9
Skull Crusher
2
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
8+ reps
10+ reps
12+ reps
-
-
-
2
Seated Overhead Press (Dumbbell)
3
10+ reps
-
3
Pendlay Row
3
15+ reps
-
4
Pec Deck (Machine)
2
15+ reps
-
5
Lat Prayer
2
15+ reps
-
6
Bicep Curl (EZ Bar)
2
12+ reps
-
7
Tricep Pushdown (Cable)
2
15+ reps
-
8
Hammer Curl
2
12+ reps
-
9
Skull Crusher
2
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
8+ reps
10+ reps
12+ reps
-
-
-
2
Seated Overhead Press (Dumbbell)
3
10+ reps
-
3
Pendlay Row
3
15+ reps
-
4
Pec Deck (Machine)
2
15+ reps
-
5
Lat Prayer
2
15+ reps
-
6
Bicep Curl (EZ Bar)
2
12+ reps
-
7
Tricep Pushdown (Cable)
2
15+ reps
-
8
Hammer Curl
2
12+ reps
-
9
Skull Crusher
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
6+ reps
8+ reps
12+ reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
2
10+ reps
-
3
Leg Press (45 Degrees)
2
10+ reps
-
4
Single-Leg Leg Curl
2
15+ reps
-
5
Lateral Raise (Dumbbell)
2
20+ reps
-
6
Leg Press Calf
3
10+ reps
-
7
Face Pull
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
6+ reps
8+ reps
12+ reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
2
10+ reps
-
3
Leg Press (45 Degrees)
2
10+ reps
-
4
Single-Leg Leg Curl
2
15+ reps
-
5
Lateral Raise (Dumbbell)
2
20+ reps
-
6
Leg Press Calf
3
10+ reps
-
7
Face Pull
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
6+ reps
8+ reps
12+ reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
2
10+ reps
-
3
Leg Press (45 Degrees)
2
10+ reps
-
4
Single-Leg Leg Curl
2
15+ reps
-
5
Lateral Raise (Dumbbell)
2
20+ reps
-
6
Leg Press Calf
3
10+ reps
-
7
Face Pull
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
6+ reps
8+ reps
12+ reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
2
10+ reps
-
3
Leg Press (45 Degrees)
2
10+ reps
-
4
Single-Leg Leg Curl
2
15+ reps
-
5
Lateral Raise (Dumbbell)
2
20+ reps
-
6
Leg Press Calf
3
10+ reps
-
7
Face Pull
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
6+ reps
8+ reps
12+ reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
2
10+ reps
-
3
Leg Press (45 Degrees)
2
10+ reps
-
4
Single-Leg Leg Curl
2
15+ reps
-
5
Lateral Raise (Dumbbell)
2
20+ reps
-
6
Leg Press Calf
3
10+ reps
-
7
Face Pull
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
6+ reps
8+ reps
12+ reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
2
10+ reps
-
3
Leg Press (45 Degrees)
2
10+ reps
-
4
Single-Leg Leg Curl
2
15+ reps
-
5
Lateral Raise (Dumbbell)
2
20+ reps
-
6
Leg Press Calf
3
10+ reps
-
7
Face Pull
2
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8+ reps
10+ reps
12+ reps
-
-
-
2
Lat Pulldown (Neutral Grip)
3
12+ reps
-
3
Incline Bench Press (Dumbbell)
2
10+ reps
-
4
T-Bar Row
3
12+ reps
-
5
Incline Curl (Dumbbell)
2
12+ reps
-
6
Tricep Kickback
2
15+ reps
-
7
Preacher Curl (Dumbbell)
2
12+ reps
-
8
Tricep Extension (Machine)
2
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8+ reps
10+ reps
12+ reps
-
-
-
2
Lat Pulldown (Neutral Grip)
3
12+ reps
-
3
Incline Bench Press (Dumbbell)
2
10+ reps
-
4
T-Bar Row
3
12+ reps
-
5
Incline Curl (Dumbbell)
2
12+ reps
-
6
Tricep Kickback
2
15+ reps
-
7
Preacher Curl (Dumbbell)
2
12+ reps
-
8
Tricep Extension (Machine)
2
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8+ reps
10+ reps
12+ reps
-
-
-
2
Lat Pulldown (Neutral Grip)
3
12+ reps
-
3
Incline Bench Press (Dumbbell)
2
10+ reps
-
4
T-Bar Row
3
12+ reps
-
5
Incline Curl (Dumbbell)
2
12+ reps
-
6
Tricep Kickback
2
15+ reps
-
7
Preacher Curl (Dumbbell)
2
12+ reps
-
8
Tricep Extension (Machine)
2
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8+ reps
10+ reps
12+ reps
-
-
-
2
Lat Pulldown (Neutral Grip)
3
12+ reps
-
3
Incline Bench Press (Dumbbell)
2
10+ reps
-
4
T-Bar Row
3
12+ reps
-
5
Incline Curl (Dumbbell)
2
12+ reps
-
6
Tricep Kickback
2
15+ reps
-
7
Preacher Curl (Dumbbell)
2
12+ reps
-
8
Tricep Extension (Machine)
2
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8+ reps
10+ reps
12+ reps
-
-
-
2
Lat Pulldown (Neutral Grip)
3
12+ reps
-
3
Incline Bench Press (Dumbbell)
2
10+ reps
-
4
T-Bar Row
3
12+ reps
-
5
Incline Curl (Dumbbell)
2
12+ reps
-
6
Tricep Kickback
2
15+ reps
-
7
Preacher Curl (Dumbbell)
2
12+ reps
-
8
Tricep Extension (Machine)
2
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8+ reps
10+ reps
12+ reps
-
-
-
2
Lat Pulldown (Neutral Grip)
3
12+ reps
-
3
Incline Bench Press (Dumbbell)
2
10+ reps
-
4
T-Bar Row
3
12+ reps
-
5
Incline Curl (Dumbbell)
2
12+ reps
-
6
Tricep Kickback
2
15+ reps
-
7
Preacher Curl (Dumbbell)
2
12+ reps
-
8
Tricep Extension (Machine)
2
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12+ reps
-
2
Lying Leg Curl
2
15+ reps
-
3
Leg Press Calf
3
10+ reps
-
4
Lateral Raise (Dumbbell)
2
20+ reps
-
5
Face Pull
2
15+ reps
-
6
Deadlift (Barbell)
1
1
8+ reps
10+ reps
-
-
7
SSB Squat
1
2
8+ reps
12+ reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12+ reps
-
2
Lying Leg Curl
2
15+ reps
-
3
Leg Press Calf
3
10+ reps
-
4
Lateral Raise (Dumbbell)
2
20+ reps
-
5
Face Pull
2
15+ reps
-
6
Deadlift (Barbell)
1
1
8+ reps
10+ reps
-
-
7
SSB Squat
1
2
8+ reps
12+ reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12+ reps
-
2
Lying Leg Curl
2
15+ reps
-
3
Leg Press Calf
3
10+ reps
-
4
Lateral Raise (Dumbbell)
2
20+ reps
-
5
Face Pull
2
15+ reps
-
6
Deadlift (Barbell)
1
1
8+ reps
10+ reps
-
-
7
SSB Squat
1
2
8+ reps
12+ reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12+ reps
-
2
Lying Leg Curl
2
15+ reps
-
3
Leg Press Calf
3
10+ reps
-
4
Lateral Raise (Dumbbell)
2
20+ reps
-
5
Face Pull
2
15+ reps
-
6
Deadlift (Barbell)
1
1
8+ reps
10+ reps
-
-
7
SSB Squat
1
2
8+ reps
12+ reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12+ reps
-
2
Lying Leg Curl
2
15+ reps
-
3
Leg Press Calf
3
10+ reps
-
4
Lateral Raise (Dumbbell)
2
20+ reps
-
5
Face Pull
2
15+ reps
-
6
Deadlift (Barbell)
1
1
8+ reps
10+ reps
-
-
7
SSB Squat
1
2
8+ reps
12+ reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12+ reps
-
2
Lying Leg Curl
2
15+ reps
-
3
Leg Press Calf
3
10+ reps
-
4
Lateral Raise (Dumbbell)
2
20+ reps
-
5
Face Pull
2
15+ reps
-
6
Deadlift (Barbell)
1
1
8+ reps
10+ reps
-
-
7
SSB Squat
1
2
8+ reps
12+ reps
-
-
Week 1
1 / 6 Weeks
Day 1
1A
Chin-Up (Weighted)
1 Set
1 Set
1 Set
8+ Reps
10+ Reps
12+ Reps
-
-
-
2
Seated Overhead Press (Dumbbell)
3 Sets
10+ Reps
-
3
Pendlay Row
3 Sets
15+ Reps
-
4
Pec Deck (Machine)
2 Sets
15+ Reps
-
5
Lat Prayer
2 Sets
15+ Reps
-
6
Bicep Curl (EZ Bar)
2 Sets
12+ Reps
-
7
Tricep Pushdown (Cable)
2 Sets
15+ Reps
-
8
Hammer Curl
2 Sets
12+ Reps
-
9
Skull Crusher
2 Sets
15+ Reps
-
Day 2
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
6+ Reps
8+ Reps
12+ Reps
@6
@7
@8
2
Romanian Deadlift (Barbell)
2 Sets
10+ Reps
-
3
Leg Press (45 Degrees)
2 Sets
10+ Reps
-
4
Single-Leg Leg Curl
2 Sets
15+ Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
20+ Reps
-
6
Leg Press Calf
3 Sets
10+ Reps
-
7
Face Pull
2 Sets
15+ Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8+ Reps
10+ Reps
12+ Reps
-
-
-
2
Lat Pulldown (Neutral Grip)
3 Sets
12+ Reps
-
3
Incline Bench Press (Dumbbell)
2 Sets
10+ Reps
-
4
T-Bar Row
3 Sets
12+ Reps
-
5
Incline Curl (Dumbbell)
2 Sets
12+ Reps
-
6
Tricep Kickback
2 Sets
15+ Reps
-
7
Preacher Curl (Dumbbell)
2 Sets
12+ Reps
-
8
Tricep Extension (Machine)
2 Sets
12+ Reps
-
Day 4
1
Leg Extension
2 Sets
12+ Reps
-
2
Lying Leg Curl
2 Sets
15+ Reps
-
3
Leg Press Calf
3 Sets
10+ Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
20+ Reps
-
5
Face Pull
2 Sets
15+ Reps
-
6
Deadlift (Barbell)
1 Set
1 Set
8+ Reps
10+ Reps
-
-
7
SSB Squat
1 Set
2 Sets
8+ Reps
12+ Reps
-
-