Intermediate–AdvancedFree

Beach Mass Upper Lower Program

Intense Upper/Lower 4 Days per week advanced/intermediate Program to get that "Old School Physique". Focused und Back, Chest, Delts and Arms.

Christopher G.· Aug 2024

3athletes running this program

Free on iOS & Android

Overview

Length

12 weeks

Days / week

4 days

Level

Intermediate, Advanced

Goal

Muscle

Equipment

Full Gym

Session length

80 min

High Intensity, Upper Body Focused Program to maximize Hypertrophy. Each muscle group is trained at least 2x per week with different exercises and rep ranges. It starts relatively easy with few sets per muscle group to get accustomed and progressively goes up in volume or intensity each week by adding a set or RPE here and there. Quality over quantity! As an advanced trainee, every set should be done with good and controlled technique, but relatively close to failure with 3-1 RIR/ 7-9 RPE. Don't go all out in every set, especially in the first 1-4 weeks. Feel free to adjust the exercise selection and number of sets according to your needs and recovery capabilities. Apply deloads whenever necessary.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

12%

Front Delts

10.3%

Chest

10.1%

Triceps

10.1%

Quadriceps

9.3%

Lats

8.9%

Biceps

8.9%

Hamstrings

8.8%

Glutes

6.5%

Middle Delts

3.1%

Rear Delts

2.2%

Forearms

2.2%

Abs

Calves

1.9%

Adductors

1.7%

Lower Back

Abductors

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Dumbbell)	2	8–15 reps	@7
2	Chest Supported Row (Machine)	2	10–15 reps	@7
3	Pec Fly (Dumbbell)	2	10–15 reps	@7
4	Chest Supported Low Row (Machine	2	10–15 reps	@7
5	Seated Dip (Machine)	2	8–12 reps	@7
6	One Arm Lateral Raise (Cable)	2	10–20 reps	@7

#	Exercise	Sets	Reps	Load
1	Romanian Deadlift (Barbell)	1	6–12 reps	@7
2	Squat (Smith Machine)	2	8–12 reps	@7
3	Lat Pulldown (Neutral Grip)	2	6–12 reps	@7
4	Leg Extension	2	10–15 reps	@7
5	Preacher Curl (Dumbbell)	2	12–20 reps	@8
6	Standing Calf Raise	2	20–30 reps	@7

#	Exercise	Sets	Reps	Load
1	T-Bar Row	2	8–12 reps	@7
2	Seated Double Hand Cable Lateral Raises	2	8–15 reps	@7
3	Incline Bench Press (Smith Machine)	2	10–15 reps	@7
4	Chest Press (Machine)	2	10–15 reps	@7
5	Face Pull	2	12–20 reps	@7
6	Overhead Tricep Extension (Cable)	2	12–20 reps	@7

#	Exercise	Sets	Reps	Load
1	Lying Leg Curl	2	10–15 reps	@7
2	Leg Press	2	6–12 reps	@7
3	Incline Curl (Dumbbell)	2	8–15 reps	@8
4	Seated Straight Leg Calf Raise Machine	2	15–20 reps	@7
5	Lat Pulldown (Single Arm)	2	12–20 reps	@7
6	Lunge (Dumbbell)	1	10–15 reps	@7

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Beach Mass Upper Lower Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Beach Mass Upper Lower Program is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Beach Mass Upper Lower Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Auto-progressionWeights and targets update automatically based on how you perform.

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