Program Description
Overall basic strength and hypertrophy in the 5-10 rep range, written for myself to concurrently run alongside bjj 3x per week. Upper lower based program with some side delt on the lower days. Volume definitely emphasising upper body more for aesthetic reasons. Uses RPE based training for hypertrophy with some strength gains. Heavy compounds in the 5-10 rep range and single joint movements in the 8-12. Reps, intensity and volume increases as the weeks progress with a deload in week 6. Rest times are up to self discretion but a rough guide would be 2-3 minutes on compounds and 90sec to 2 mins on isolations. This is heavily based on Dr. Mike and the RP training methods.
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalPowerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout80 minutes
- CreatedJun 10, 2024 08:37
- Last EditedJun 21, 2025 01:27
Summary
Unlock your strength potential with the Basic Upper Lower program! Over six weeks, you'll engage in a balanced 4-day split that targets both upper and lower body muscle groups, promoting growth and endurance. This program combines foundational lifts like the bench press and squats with accessory movements to sculpt your physique. Designed for gym-goers ready to elevate their training, this plan will challenge you while building a solid strength base. Get ready to transform your workouts and see real results!
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
