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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
    Jul 15, 2025 03:17

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!
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8+ reps
10+ reps
12+ reps
-
-
-
2A
Chin-Up (Weighted)
3
10+ 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 (Cable)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8+ reps
10+ reps
12+ reps
-
-
-
2A
Chin-Up (Weighted)
3
10+ 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 (Cable)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8+ reps
10+ reps
12+ reps
-
-
-
2A
Chin-Up (Weighted)
3
10+ 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 (Cable)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8+ reps
10+ reps
12+ reps
-
-
-
2A
Chin-Up (Weighted)
3
10+ 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 (Cable)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8+ reps
10+ reps
12+ reps
-
-
-
2A
Chin-Up (Weighted)
3
10+ 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 (Cable)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8+ reps
10+ reps
12+ reps
-
-
-
2A
Chin-Up (Weighted)
3
10+ 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 (Cable)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
10+ reps
10+ reps
10+ reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10+ reps
10+ reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
2
10+ reps
-
4
Single-Leg Leg Curl
2
15+ reps
-
5
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
15+ reps
5+ reps
4+ reps
-
-
-
7
Leg Press Calf
3
10+ reps
-
8
Power Shrug
2
10+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
10+ reps
10+ reps
10+ reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10+ reps
10+ reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
2
10+ reps
-
4
Single-Leg Leg Curl
2
15+ reps
-
5
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
15+ reps
5+ reps
4+ reps
-
-
-
7
Leg Press Calf
3
10+ reps
-
8
Power Shrug
2
10+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
10+ reps
10+ reps
10+ reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10+ reps
10+ reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
2
10+ reps
-
4
Single-Leg Leg Curl
2
15+ reps
-
5
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
15+ reps
5+ reps
4+ reps
-
-
-
7
Leg Press Calf
3
10+ reps
-
8
Power Shrug
2
10+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
10+ reps
10+ reps
10+ reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10+ reps
10+ reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
2
10+ reps
-
4
Single-Leg Leg Curl
2
15+ reps
-
5
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
15+ reps
5+ reps
4+ reps
-
-
-
7
Leg Press Calf
3
10+ reps
-
8
Power Shrug
2
10+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
10+ reps
10+ reps
10+ reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10+ reps
10+ reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
2
10+ reps
-
4
Single-Leg Leg Curl
2
15+ reps
-
5
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
15+ reps
5+ reps
4+ reps
-
-
-
7
Leg Press Calf
3
10+ reps
-
8
Power Shrug
2
10+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
10+ reps
10+ reps
10+ reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10+ reps
10+ reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
2
10+ reps
-
4
Single-Leg Leg Curl
2
15+ reps
-
5
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
15+ reps
5+ reps
4+ reps
-
-
-
7
Leg Press Calf
3
10+ reps
-
8
Power Shrug
2
10+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10+ reps
-
2
T-Bar Row
3
10+ reps
-
3
Incline Chest Press (Machine)
3
10+ reps
-
4
High Row
3
10+ reps
-
5
Incline Curl (Dumbbell)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
6
Overhead Tricep Extension (Cable)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10+ reps
-
2
T-Bar Row
3
10+ reps
-
3
Incline Chest Press (Machine)
3
10+ reps
-
4
High Row
3
10+ reps
-
5
Incline Curl (Dumbbell)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
6
Overhead Tricep Extension (Cable)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10+ reps
-
2
T-Bar Row
3
10+ reps
-
3
Incline Chest Press (Machine)
3
10+ reps
-
4
High Row
3
10+ reps
-
5
Incline Curl (Dumbbell)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
6
Overhead Tricep Extension (Cable)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10+ reps
-
2
T-Bar Row
3
10+ reps
-
3
Incline Chest Press (Machine)
3
10+ reps
-
4
High Row
3
10+ reps
-
5
Incline Curl (Dumbbell)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
6
Overhead Tricep Extension (Cable)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10+ reps
-
2
T-Bar Row
3
10+ reps
-
3
Incline Chest Press (Machine)
3
10+ reps
-
4
High Row
3
10+ reps
-
5
Incline Curl (Dumbbell)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
6
Overhead Tricep Extension (Cable)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10+ reps
-
2
T-Bar Row
3
10+ reps
-
3
Incline Chest Press (Machine)
3
10+ reps
-
4
High Row
3
10+ reps
-
5
Incline Curl (Dumbbell)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
6
Overhead Tricep Extension (Cable)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
8+ reps
8+ reps
8+ reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10+ reps
10+ reps
RPE 8
RPE 9
3
Leg Extension
2
1
12+ reps
5+ reps
-
-
4
Leg Curl
2
1
12+ reps
5+ reps
-
-
5
Leg Press Calf
3
10+ reps
-
6
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
7
Lateral Raise (Dumbbell)
1
1
1
15+ reps
5+ reps
4+ reps
-
-
-
8
Power Shrug
2
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
8+ reps
8+ reps
8+ reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10+ reps
10+ reps
RPE 8
RPE 9
3
Leg Extension
2
1
12+ reps
5+ reps
-
-
4
Leg Curl
2
1
12+ reps
5+ reps
-
-
5
Leg Press Calf
3
10+ reps
-
6
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
7
Lateral Raise (Dumbbell)
1
1
1
15+ reps
5+ reps
4+ reps
-
-
-
8
Power Shrug
2
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
8+ reps
8+ reps
8+ reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10+ reps
10+ reps
RPE 8
RPE 9
3
Leg Extension
2
1
12+ reps
5+ reps
-
-
4
Leg Curl
2
1
12+ reps
5+ reps
-
-
5
Leg Press Calf
3
10+ reps
-
6
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
7
Lateral Raise (Dumbbell)
1
1
1
15+ reps
5+ reps
4+ reps
-
-
-
8
Power Shrug
2
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
8+ reps
8+ reps
8+ reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10+ reps
10+ reps
RPE 8
RPE 9
3
Leg Extension
2
1
12+ reps
5+ reps
-
-
4
Leg Curl
2
1
12+ reps
5+ reps
-
-
5
Leg Press Calf
3
10+ reps
-
6
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
7
Lateral Raise (Dumbbell)
1
1
1
15+ reps
5+ reps
4+ reps
-
-
-
8
Power Shrug
2
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
8+ reps
8+ reps
8+ reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10+ reps
10+ reps
RPE 8
RPE 9
3
Leg Extension
2
1
12+ reps
5+ reps
-
-
4
Leg Curl
2
1
12+ reps
5+ reps
-
-
5
Leg Press Calf
3
10+ reps
-
6
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
7
Lateral Raise (Dumbbell)
1
1
1
15+ reps
5+ reps
4+ reps
-
-
-
8
Power Shrug
2
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
8+ reps
8+ reps
8+ reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10+ reps
10+ reps
RPE 8
RPE 9
3
Leg Extension
2
1
12+ reps
5+ reps
-
-
4
Leg Curl
2
1
12+ reps
5+ reps
-
-
5
Leg Press Calf
3
10+ reps
-
6
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
7
Lateral Raise (Dumbbell)
1
1
1
15+ reps
5+ reps
4+ reps
-
-
-
8
Power Shrug
2
10+ reps
-
Week 1
1 / 6 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8+ Reps
10+ Reps
12+ Reps
-
-
-
2A
Chin-Up (Weighted)
3 Sets
10+ 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 (Cable)
1 Set
1 Set
1 Set
15+ Reps
6+ Reps
5+ Reps
-
-
-
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15+ Reps
6+ Reps
5+ Reps
-
-
-
Day 3
1
Dip (Weighted)
3 Sets
10+ Reps
-
2
T-Bar Row
3 Sets
10+ Reps
-
3
Incline Chest Press (Machine)
3 Sets
10+ Reps
-
4
High Row
3 Sets
10+ Reps
-
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15+ Reps
6+ Reps
5+ Reps
-
-
-
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
15+ Reps
6+ Reps
5+ Reps
-
-
-
Day 2
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
10+ Reps
10+ Reps
10+ Reps
@7
@8
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
10+ Reps
10+ Reps
@8
@9
3
Leg Press (45 Degrees)
2 Sets
10+ Reps
-
4
Single-Leg Leg Curl
2 Sets
15+ Reps
-
5
Reverse Pec Deck
1 Set
1 Set
1 Set
15+ Reps
7+ Reps
5+ Reps
-
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15+ Reps
5+ Reps
4+ Reps
-
-
-
7
Leg Press Calf
3 Sets
10+ Reps
-
8
Power Shrug
2 Sets
10+ Reps
-
Day 4
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
8+ Reps
8+ Reps
8+ Reps
@7
@8
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
10+ Reps
10+ Reps
@8
@9
3
Leg Extension
2 Sets
1 Set
12+ Reps
5+ Reps
-
-
4
Leg Curl
2 Sets
1 Set
12+ Reps
5+ Reps
-
-
5
Leg Press Calf
3 Sets
10+ Reps
-
6
Reverse Pec Deck
1 Set
1 Set
1 Set
15+ Reps
7+ Reps
5+ Reps
-
-
-
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15+ Reps
5+ Reps
4+ Reps
-
-
-
8
Power Shrug
2 Sets
10+ Reps
-