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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!
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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
-