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Should Priority, Lower Body Friendly

by Dallas S.

Program Description

Weeks 1-3 increase sets and reps slightly Week 4 go to minimum effective volume Weeks 5-7 add weight, reduce reps Week 8 Test strength or deload

Program Overview

  • Level
    Intermediate, Advanced, Beginner, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 22, 2025 05:24
  • Last Edited
    Jun 25, 2025 04:43

Summary

Unlock your strength with the "Should Priority, Lower Body Friendly" program, a focused 8-week journey designed for those looking to enhance their upper body strength while being mindful of lower body considerations. Comprising 4 training days per week, this program integrates compound lifts and isolation exercises to target key muscle groups, ensuring balanced development. With a variety of machine and free weight exercises, you'll build muscle and boost your performance efficiently. Get ready to elevate your fitness game and achieve your goals!
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
15.2%
Front Delts
13.8%
Biceps
12.2%
Upper Back
12.1%
Lats
10%
Chest
8.2%
Triceps
7.9%
Rear Delts
7.7%
Hamstrings
4.2%
Calves
2.1%
Abs
1.8%
Lower Back
1.7%
Forearms
1.5%
Glutes
1.2%
Quadriceps
0.4%
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
20 reps
-
2
Seated Military Press (Smith Machine)
4
6-8 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Lateral Raise (Cable)
2
20 reps
-
5
Reverse Pec Deck
3
20 reps
-
6
Chest Fly (Cable)
3
12-15 reps
-
7
Guillotine Press
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
20 reps
-
2
Seated Military Press (Smith Machine)
4
6-8 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Lateral Raise (Cable)
4
12-15 reps
-
5
Reverse Pec Deck
3
20 reps
-
6
Chest Fly (Cable)
3
12-15 reps
-
7
Guillotine Press
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
20 reps
-
2
Seated Military Press (Smith Machine)
4
6-8 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Lateral Raise (Cable)
4
12-15 reps
-
5
Reverse Pec Deck
3
20 reps
-
6
Chest Fly (Cable)
3
12-15 reps
-
7
Guillotine Press
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
20 reps
-
2
Seated Military Press (Smith Machine)
4
6-8 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Lateral Raise (Cable)
4
12-15 reps
-
5
Reverse Pec Deck
3
20 reps
-
6
Chest Fly (Cable)
3
12-15 reps
-
7
Guillotine Press
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
20 reps
-
2
Seated Military Press (Smith Machine)
4
6-8 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Lateral Raise (Cable)
4
12-15 reps
-
5
Reverse Pec Deck
3
20 reps
-
6
Chest Fly (Cable)
3
12-15 reps
-
7
Guillotine Press
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
20 reps
-
2
Seated Military Press (Smith Machine)
4
6-8 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Lateral Raise (Cable)
4
12-15 reps
-
5
Reverse Pec Deck
3
20 reps
-
6
Chest Fly (Cable)
3
12-15 reps
-
7
Guillotine Press
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
20 reps
-
2
Seated Military Press (Smith Machine)
4
6-8 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Lateral Raise (Cable)
4
12-15 reps
-
5
Reverse Pec Deck
3
20 reps
-
6
Chest Fly (Cable)
3
12-15 reps
-
7
Guillotine Press
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
20 reps
-
2
Seated Military Press (Smith Machine)
4
6-8 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Lateral Raise (Cable)
4
12-15 reps
-
5
Reverse Pec Deck
3
20 reps
-
6
Chest Fly (Cable)
3
12-15 reps
-
7
Guillotine Press
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
-
2
Standing Pullover (Cable)
3
12-15 reps
-
3
Underhand Lat Pulldown
3
8-10 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Bicep Curl (Machine)
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
-
2
Standing Pullover (Cable)
3
12-15 reps
-
3
Underhand Lat Pulldown
3
8-10 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Bicep Curl (Machine)
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
-
2
Standing Pullover (Cable)
3
12-15 reps
-
3
Underhand Lat Pulldown
3
8-10 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Bicep Curl (Machine)
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
-
2
Standing Pullover (Cable)
3
12-15 reps
-
3
Underhand Lat Pulldown
3
8-10 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Bicep Curl (Machine)
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
-
2
Standing Pullover (Cable)
3
12-15 reps
-
3
Underhand Lat Pulldown
3
8-10 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Bicep Curl (Machine)
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
-
2
Standing Pullover (Cable)
3
12-15 reps
-
3
Underhand Lat Pulldown
3
8-10 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Bicep Curl (Machine)
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
-
2
Standing Pullover (Cable)
3
12-15 reps
-
3
Underhand Lat Pulldown
3
8-10 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Bicep Curl (Machine)
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
-
2
Standing Pullover (Cable)
3
12-15 reps
-
3
Underhand Lat Pulldown
3
8-10 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Bicep Curl (Machine)
2
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-6 reps
-
2
Pull-Up (Band)
4
6-8 reps
-
3
Overhead Press (Machine)
3
6-10 reps
-
4
T-Bar Row
3
8 reps
-
5
Close Grip Bench Press (Smith Machine)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-6 reps
-
2
Pull-Up (Band)
4
6-8 reps
-
3
Overhead Press (Machine)
3
6-10 reps
-
4
T-Bar Row
3
8 reps
-
5
Close Grip Bench Press (Smith Machine)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-6 reps
-
2
Pull-Up (Band)
4
6-8 reps
-
3
Overhead Press (Machine)
3
6-10 reps
-
4
T-Bar Row
3
8 reps
-
5
Close Grip Bench Press (Smith Machine)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-6 reps
-
2
Pull-Up (Band)
4
6-8 reps
-
3
Overhead Press (Machine)
3
6-10 reps
-
4
T-Bar Row
3
8 reps
-
5
Close Grip Bench Press (Smith Machine)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-6 reps
-
2
Pull-Up (Band)
4
6-8 reps
-
3
Overhead Press (Machine)
3
6-10 reps
-
4
T-Bar Row
3
8 reps
-
5
Close Grip Bench Press (Smith Machine)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-6 reps
-
2
Pull-Up (Band)
4
6-8 reps
-
3
Overhead Press (Machine)
3
6-10 reps
-
4
T-Bar Row
3
8 reps
-
5
Close Grip Bench Press (Smith Machine)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-6 reps
-
2
Pull-Up (Band)
4
6-8 reps
-
3
Overhead Press (Machine)
3
6-10 reps
-
4
T-Bar Row
3
8 reps
-
5
Close Grip Bench Press (Smith Machine)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-6 reps
-
2
Pull-Up (Band)
4
6-8 reps
-
3
Overhead Press (Machine)
3
6-10 reps
-
4
T-Bar Row
3
8 reps
-
5
Close Grip Bench Press (Smith Machine)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Standing Calf Raise
3
10-12 reps
-
4
Pull Apart (Cable)
4
20 reps
-
5
Lateral Raise (Dumbbell)
3
30 reps
-
6
Upright Row (Cable)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Standing Calf Raise
3
10-12 reps
-
4
Pull Apart (Cable)
4
20 reps
-
5
Lateral Raise (Dumbbell)
3
30 reps
-
6
Upright Row (Cable)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Standing Calf Raise
3
10-12 reps
-
4
Pull Apart (Cable)
4
20 reps
-
5
Lateral Raise (Dumbbell)
3
30 reps
-
6
Upright Row (Cable)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Standing Calf Raise
3
10-12 reps
-
4
Pull Apart (Cable)
4
20 reps
-
5
Lateral Raise (Dumbbell)
3
30 reps
-
6
Upright Row (Cable)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Standing Calf Raise
3
10-12 reps
-
4
Pull Apart (Cable)
4
20 reps
-
5
Lateral Raise (Dumbbell)
3
30 reps
-
6
Upright Row (Cable)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Standing Calf Raise
3
10-12 reps
-
4
Pull Apart (Cable)
4
20 reps
-
5
Lateral Raise (Dumbbell)
3
30 reps
-
6
Upright Row (Cable)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Standing Calf Raise
3
10-12 reps
-
4
Pull Apart (Cable)
4
20 reps
-
5
Lateral Raise (Dumbbell)
3
30 reps
-
6
Upright Row (Cable)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Standing Calf Raise
3
10-12 reps
-
4
Pull Apart (Cable)
4
20 reps
-
5
Lateral Raise (Dumbbell)
3
30 reps
-
6
Upright Row (Cable)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Chest Supported Row (Machine)
4 Sets
6-10 Reps
-
2
Standing Pullover (Cable)
3 Sets
12-15 Reps
-
3
Underhand Lat Pulldown
3 Sets
8-10 Reps
-
4
Bicep Curl (Cable)
3 Sets
12 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
6
Bicep Curl (Machine)
2 Sets
20-30 Reps
-
Day 3
1
Incline Bench Press (Barbell)
4 Sets
4-6 Reps
-
2
Pull-Up (Band)
4 Sets
6-8 Reps
-
3
Overhead Press (Machine)
3 Sets
6-10 Reps
-
4
T-Bar Row
3 Sets
8 Reps
-
5
Close Grip Bench Press (Smith Machine)
3 Sets
10 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
-
Day 4
1
Leg Curl
3 Sets
15-20 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
-
3
Standing Calf Raise
3 Sets
10-12 Reps
-
4
Pull Apart (Cable)
4 Sets
20 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
30 Reps
-
6
Upright Row (Cable)
3 Sets
12 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
-
Day 1
1
Y Raise
2 Sets
20 Reps
-
2
Seated Military Press (Smith Machine)
4 Sets
6-8 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
-
4
Lateral Raise (Cable)
2 Sets
20 Reps
-
5
Reverse Pec Deck
3 Sets
20 Reps
-
6
Chest Fly (Cable)
3 Sets
12-15 Reps
-
7
Guillotine Press
2 Sets
15 Reps
-