logo
BoostcampPNG

Programs - Ivan Zhekov Upper/Lower

by null
4 athletes joined

Program Description

Shsjsjsja

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
    Sep 17, 2025 03:56

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
15.8%
Triceps
10.7%
Hamstrings
9.8%
Lats
9.1%
Quadriceps
8.3%
Biceps
6.7%
Glutes
6.7%
Front Delts
6.1%
Middle Delts
5.7%
Chest
5.7%
Calves
4.4%
Abs
3.2%
Rear Delts
2.9%
Lower Back
2%
Forearms
1.5%
Adductors
1%
Abductors
0.3%
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
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
1
Seated Overhead Press (Dumbbell)
3
10+ reps
-
2A
Chin-Up (Weighted)
1
1
1
8+ reps
10+ reps
12+ reps
-
-
-
3
Pec Deck (Machine)
3
15+ reps
-
4
Single Arm Row (Cable)
3
12+ 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
1
Seated Overhead Press (Dumbbell)
3
10+ reps
-
2A
Chin-Up (Weighted)
1
1
1
8+ reps
10+ reps
12+ reps
-
-
-
3
Pec Deck (Machine)
3
15+ reps
-
4
Single Arm Row (Cable)
3
12+ 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
1
Seated Overhead Press (Dumbbell)
3
10+ reps
-
2A
Chin-Up (Weighted)
1
1
1
8+ reps
10+ reps
12+ reps
-
-
-
3
Pec Deck (Machine)
3
15+ reps
-
4
Single Arm Row (Cable)
3
12+ 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
1
Seated Overhead Press (Dumbbell)
3
10+ reps
-
2A
Chin-Up (Weighted)
1
1
1
8+ reps
10+ reps
12+ reps
-
-
-
3
Pec Deck (Machine)
3
15+ reps
-
4
Single Arm Row (Cable)
3
12+ 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
1
Seated Overhead Press (Dumbbell)
3
10+ reps
-
2A
Chin-Up (Weighted)
1
1
1
8+ reps
10+ reps
12+ reps
-
-
-
3
Pec Deck (Machine)
3
15+ reps
-
4
Single Arm Row (Cable)
3
12+ 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
1
Seated Overhead Press (Dumbbell)
3
10+ reps
-
2A
Chin-Up (Weighted)
1
1
1
8+ reps
10+ reps
12+ reps
-
-
-
3
Pec Deck (Machine)
3
15+ reps
-
4
Single Arm Row (Cable)
3
12+ 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
2
10+ reps
10+ reps
10+ reps
RPE 6
RPE 7
RPE 8
2
Stiff Leg Deadlift
1
1
8+ reps
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
Power Shrug
2
10+ reps
-
8
Face Pull
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
2
10+ reps
10+ reps
10+ reps
RPE 6
RPE 7
RPE 8
2
Stiff Leg Deadlift
1
1
8+ reps
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
Power Shrug
2
10+ reps
-
8
Face Pull
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
2
10+ reps
10+ reps
10+ reps
RPE 6
RPE 7
RPE 8
2
Stiff Leg Deadlift
1
1
8+ reps
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
Power Shrug
2
10+ reps
-
8
Face Pull
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
2
10+ reps
10+ reps
10+ reps
RPE 6
RPE 7
RPE 8
2
Stiff Leg Deadlift
1
1
8+ reps
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
Power Shrug
2
10+ reps
-
8
Face Pull
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
2
10+ reps
10+ reps
10+ reps
RPE 6
RPE 7
RPE 8
2
Stiff Leg Deadlift
1
1
8+ reps
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
Power Shrug
2
10+ reps
-
8
Face Pull
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
2
10+ reps
10+ reps
10+ reps
RPE 6
RPE 7
RPE 8
2
Stiff Leg Deadlift
1
1
8+ reps
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
Power Shrug
2
10+ reps
-
8
Face Pull
2
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8+ reps
10+ reps
12+ reps
-
-
-
2
Seal Row
3
12+ reps
-
3
Dip (Weighted)
3
10+ reps
-
4
High Row
3
12+ reps
-
5
Preacher Curl (EZ Bar)
2
12+ reps
-
6
Incline Curl (Dumbbell)
2
12+ reps
-
7
Tricep Kickback
2
15+ reps
-
8
Overhead Tricep Extension (Cable)
2
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8+ reps
10+ reps
12+ reps
-
-
-
2
Seal Row
3
12+ reps
-
3
Dip (Weighted)
3
10+ reps
-
4
High Row
3
12+ reps
-
5
Preacher Curl (EZ Bar)
2
12+ reps
-
6
Incline Curl (Dumbbell)
2
12+ reps
-
7
Tricep Kickback
2
15+ reps
-
8
Overhead Tricep Extension (Cable)
2
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8+ reps
10+ reps
12+ reps
-
-
-
2
Seal Row
3
12+ reps
-
3
Dip (Weighted)
3
10+ reps
-
4
High Row
3
12+ reps
-
5
Preacher Curl (EZ Bar)
2
12+ reps
-
6
Incline Curl (Dumbbell)
2
12+ reps
-
7
Tricep Kickback
2
15+ reps
-
8
Overhead Tricep Extension (Cable)
2
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8+ reps
10+ reps
12+ reps
-
-
-
2
Seal Row
3
12+ reps
-
3
Dip (Weighted)
3
10+ reps
-
4
High Row
3
12+ reps
-
5
Preacher Curl (EZ Bar)
2
12+ reps
-
6
Incline Curl (Dumbbell)
2
12+ reps
-
7
Tricep Kickback
2
15+ reps
-
8
Overhead Tricep Extension (Cable)
2
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8+ reps
10+ reps
12+ reps
-
-
-
2
Seal Row
3
12+ reps
-
3
Dip (Weighted)
3
10+ reps
-
4
High Row
3
12+ reps
-
5
Preacher Curl (EZ Bar)
2
12+ reps
-
6
Incline Curl (Dumbbell)
2
12+ reps
-
7
Tricep Kickback
2
15+ reps
-
8
Overhead Tricep Extension (Cable)
2
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8+ reps
10+ reps
12+ reps
-
-
-
2
Seal Row
3
12+ reps
-
3
Dip (Weighted)
3
10+ reps
-
4
High Row
3
12+ reps
-
5
Preacher Curl (EZ Bar)
2
12+ reps
-
6
Incline Curl (Dumbbell)
2
12+ reps
-
7
Tricep Kickback
2
15+ reps
-
8
Overhead Tricep Extension (Cable)
2
15+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
6+ reps
8+ reps
10+ reps
RPE 8
RPE 7
RPE 6
2
Romanian Deadlift (Barbell)
1
1
15+ reps
15+ reps
RPE 8
RPE 9
3
Leg Extension
2
12+ reps
-
4
Lying Leg Curl
2
15+ reps
-
5
Leg Press Calf
3
10+ reps
-
6
Lateral Raise (Dumbbell)
2
20+ reps
-
7
Power Shrug
2
10+ reps
-
8
Face Pull
2
15+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
6+ reps
8+ reps
10+ reps
RPE 8
RPE 7
RPE 6
2
Romanian Deadlift (Barbell)
1
1
15+ reps
15+ reps
RPE 8
RPE 9
3
Leg Extension
2
12+ reps
-
4
Lying Leg Curl
2
15+ reps
-
5
Leg Press Calf
3
10+ reps
-
6
Lateral Raise (Dumbbell)
2
20+ reps
-
7
Power Shrug
2
10+ reps
-
8
Face Pull
2
15+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
6+ reps
8+ reps
10+ reps
RPE 8
RPE 7
RPE 6
2
Romanian Deadlift (Barbell)
1
1
15+ reps
15+ reps
RPE 8
RPE 9
3
Leg Extension
2
12+ reps
-
4
Lying Leg Curl
2
15+ reps
-
5
Leg Press Calf
3
10+ reps
-
6
Lateral Raise (Dumbbell)
2
20+ reps
-
7
Power Shrug
2
10+ reps
-
8
Face Pull
2
15+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
6+ reps
8+ reps
10+ reps
RPE 8
RPE 7
RPE 6
2
Romanian Deadlift (Barbell)
1
1
15+ reps
15+ reps
RPE 8
RPE 9
3
Leg Extension
2
12+ reps
-
4
Lying Leg Curl
2
15+ reps
-
5
Leg Press Calf
3
10+ reps
-
6
Lateral Raise (Dumbbell)
2
20+ reps
-
7
Power Shrug
2
10+ reps
-
8
Face Pull
2
15+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
6+ reps
8+ reps
10+ reps
RPE 8
RPE 7
RPE 6
2
Romanian Deadlift (Barbell)
1
1
15+ reps
15+ reps
RPE 8
RPE 9
3
Leg Extension
2
12+ reps
-
4
Lying Leg Curl
2
15+ reps
-
5
Leg Press Calf
3
10+ reps
-
6
Lateral Raise (Dumbbell)
2
20+ reps
-
7
Power Shrug
2
10+ reps
-
8
Face Pull
2
15+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
6+ reps
8+ reps
10+ reps
RPE 8
RPE 7
RPE 6
2
Romanian Deadlift (Barbell)
1
1
15+ reps
15+ reps
RPE 8
RPE 9
3
Leg Extension
2
12+ reps
-
4
Lying Leg Curl
2
15+ reps
-
5
Leg Press Calf
3
10+ reps
-
6
Lateral Raise (Dumbbell)
2
20+ reps
-
7
Power Shrug
2
10+ reps
-
8
Face Pull
2
15+ reps
-
Week 1
1 / 6 Weeks
Day 1
1
Seated Overhead Press (Dumbbell)
3 Sets
10+ Reps
-
2A
Chin-Up (Weighted)
1 Set
1 Set
1 Set
8+ Reps
10+ Reps
12+ Reps
-
-
-
3
Pec Deck (Machine)
3 Sets
15+ Reps
-
4
Single Arm Row (Cable)
3 Sets
12+ 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 4
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
6+ Reps
8+ Reps
10+ Reps
@8
@7
@6
2
Romanian Deadlift (Barbell)
1 Set
1 Set
15+ Reps
15+ Reps
@8
@9
3
Leg Extension
2 Sets
12+ Reps
-
4
Lying Leg Curl
2 Sets
15+ Reps
-
5
Leg Press Calf
3 Sets
10+ Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
20+ Reps
-
7
Power Shrug
2 Sets
10+ Reps
-
8
Face Pull
2 Sets
15+ Reps
-
Day 2
1
High Bar Squat (Barbell)
1 Set
1 Set
2 Sets
10+ Reps
10+ Reps
10+ Reps
@6
@7
@8
2
Stiff Leg Deadlift
1 Set
1 Set
8+ Reps
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
Power Shrug
2 Sets
10+ Reps
-
8
Face Pull
2 Sets
15+ Reps
-
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8+ Reps
10+ Reps
12+ Reps
-
-
-
2
Seal Row
3 Sets
12+ Reps
-
3
Dip (Weighted)
3 Sets
10+ Reps
-
4
High Row
3 Sets
12+ Reps
-
5
Preacher Curl (EZ Bar)
2 Sets
12+ Reps
-
6
Incline Curl (Dumbbell)
2 Sets
12+ Reps
-
7
Tricep Kickback
2 Sets
15+ Reps
-
8
Overhead Tricep Extension (Cable)
2 Sets
15+ Reps
-