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Lower Upper Strength Lower Upper Hypertrophy

by ConT
1 athletes joined

Program Description

Muscle gain Fat loss Strength

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 17, 2025 09:50
  • Last Edited
    Mar 17, 2025 04:05
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Squat (Barbell)
5
5 reps
85%
2
Romanian Deadlift (Barbell)
4
6 reps
85%
3
Step-Up (Weighted)
3
8-12 reps
-
4A
Hip Abductor (Machine)
3
15 reps
-
4B
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Romanian Deadlift (Barbell)
4
6 reps
85%
3
Step-Up (Weighted)
3
8-12 reps
-
4A
Hip Abductor (Machine)
3
15 reps
-
4B
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Romanian Deadlift (Barbell)
4
6 reps
85%
3
Step-Up (Weighted)
3
8-12 reps
-
4A
Hip Abductor (Machine)
3
15 reps
-
4B
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Romanian Deadlift (Barbell)
4
6 reps
85%
3
Step-Up (Weighted)
3
8-12 reps
-
4A
Hip Abductor (Machine)
3
15 reps
-
4B
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Romanian Deadlift (Barbell)
4
6 reps
85%
3
Step-Up (Weighted)
3
8-12 reps
-
4A
Hip Abductor (Machine)
3
15 reps
-
4B
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Romanian Deadlift (Barbell)
4
6 reps
85%
3
Step-Up (Weighted)
3
8-12 reps
-
4A
Hip Abductor (Machine)
3
15 reps
-
4B
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Lateral Raise (Machine)
3
15 reps
-
7
One Arm Lateral Raise (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Lateral Raise (Machine)
3
15 reps
-
7
One Arm Lateral Raise (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Lateral Raise (Machine)
3
15 reps
-
7
One Arm Lateral Raise (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Lateral Raise (Machine)
3
15 reps
-
7
One Arm Lateral Raise (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Lateral Raise (Machine)
3
15 reps
-
7
One Arm Lateral Raise (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Lateral Raise (Machine)
3
15 reps
-
7
One Arm Lateral Raise (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
12 reps
-
1B
Hip Abductor (Machine)
3
15 reps
-
2
Hip Thrust (Barbell)
4
8-12 reps
-
3
Landmine Sumo Deadlift
4
10 reps
-
4A
Leg Extension
2
15 reps
-
4B
Lying Leg Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
12 reps
-
1B
Hip Abductor (Machine)
3
15 reps
-
2
Hip Thrust (Barbell)
4
8-12 reps
-
3
Landmine Sumo Deadlift
4
10 reps
-
4A
Leg Extension
2
15 reps
-
4B
Lying Leg Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
12 reps
-
1B
Hip Abductor (Machine)
3
15 reps
-
2
Hip Thrust (Barbell)
4
8-12 reps
-
3
Landmine Sumo Deadlift
4
10 reps
-
4A
Leg Extension
2
15 reps
-
4B
Lying Leg Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
12 reps
-
1B
Hip Abductor (Machine)
3
15 reps
-
2
Hip Thrust (Barbell)
4
8-12 reps
-
3
Landmine Sumo Deadlift
4
10 reps
-
4A
Leg Extension
2
15 reps
-
4B
Lying Leg Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
12 reps
-
1B
Hip Abductor (Machine)
3
15 reps
-
2
Hip Thrust (Barbell)
4
8-12 reps
-
3
Landmine Sumo Deadlift
4
10 reps
-
4A
Leg Extension
2
15 reps
-
4B
Lying Leg Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
12 reps
-
1B
Hip Abductor (Machine)
3
15 reps
-
2
Hip Thrust (Barbell)
4
8-12 reps
-
3
Landmine Sumo Deadlift
4
10 reps
-
4A
Leg Extension
2
15 reps
-
4B
Lying Leg Curl
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Barbell Row
2
1
1
8-10 reps
6-8 reps
6-8 reps
75%
80%
85%
3
Cable Flexion Row
3
12 reps
-
4
Single Arm High Row (Cable)
2
15 reps
-
5A
Lying Rear Lateral Raise
3
12 reps
-
5B
Standing Pullover (Cable)
2
10 reps
-
6A
Rear Delt Fly (Cable)
2
15 reps
-
6B
High Pull
2
10 reps
-
7A
Bicep Curl (Cable)
2
12 reps
-
7B
Hammer Curl
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Barbell Row
2
1
1
8-10 reps
6-8 reps
6-8 reps
75%
80%
85%
3
Cable Flexion Row
3
12 reps
-
4
Single Arm High Row (Cable)
2
15 reps
-
5A
Lying Rear Lateral Raise
3
12 reps
-
5B
Standing Pullover (Cable)
2
10 reps
-
6A
Rear Delt Fly (Cable)
2
15 reps
-
6B
High Pull
2
10 reps
-
7A
Bicep Curl (Cable)
2
12 reps
-
7B
Hammer Curl
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Barbell Row
2
1
1
8-10 reps
6-8 reps
6-8 reps
75%
80%
85%
3
Cable Flexion Row
3
12 reps
-
4
Single Arm High Row (Cable)
2
15 reps
-
5A
Lying Rear Lateral Raise
3
12 reps
-
5B
Standing Pullover (Cable)
2
10 reps
-
6A
Rear Delt Fly (Cable)
2
15 reps
-
6B
High Pull
2
10 reps
-
7A
Bicep Curl (Cable)
2
12 reps
-
7B
Hammer Curl
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Barbell Row
2
1
1
8-10 reps
6-8 reps
6-8 reps
75%
80%
85%
3
Cable Flexion Row
3
12 reps
-
4
Single Arm High Row (Cable)
2
15 reps
-
5A
Lying Rear Lateral Raise
3
12 reps
-
5B
Standing Pullover (Cable)
2
10 reps
-
6A
Rear Delt Fly (Cable)
2
15 reps
-
6B
High Pull
2
10 reps
-
7A
Bicep Curl (Cable)
2
12 reps
-
7B
Hammer Curl
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Barbell Row
2
1
1
8-10 reps
6-8 reps
6-8 reps
75%
80%
85%
3
Cable Flexion Row
3
12 reps
-
4
Single Arm High Row (Cable)
2
15 reps
-
5A
Lying Rear Lateral Raise
3
12 reps
-
5B
Standing Pullover (Cable)
2
10 reps
-
6A
Rear Delt Fly (Cable)
2
15 reps
-
6B
High Pull
2
10 reps
-
7A
Bicep Curl (Cable)
2
12 reps
-
7B
Hammer Curl
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Barbell Row
2
1
1
8-10 reps
6-8 reps
6-8 reps
75%
80%
85%
3
Cable Flexion Row
3
12 reps
-
4
Single Arm High Row (Cable)
2
15 reps
-
5A
Lying Rear Lateral Raise
3
12 reps
-
5B
Standing Pullover (Cable)
2
10 reps
-
6A
Rear Delt Fly (Cable)
2
15 reps
-
6B
High Pull
2
10 reps
-
7A
Bicep Curl (Cable)
2
12 reps
-
7B
Hammer Curl
2
10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Romanian Deadlift (Barbell)
4 Sets
6 Reps
85%
3
Step-Up (Weighted)
3 Sets
8-12 Reps
-
4A
Hip Abductor (Machine)
3 Sets
15 Reps
-
4B
Leg Press
3 Sets
10 Reps
-
5
Standing Calf Raise
3 Sets
20 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
6-8 Reps
80%
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Chest Press (Machine)
3 Sets
8-12 Reps
-
4
Dip (Bodyweight)
3 Sets
10 Reps
-
5
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
-
6
Lateral Raise (Machine)
3 Sets
15 Reps
-
7
One Arm Lateral Raise (Cable)
2 Sets
12 Reps
-
Day 3
1A
Belt Squat
3 Sets
12 Reps
-
1B
Hip Abductor (Machine)
3 Sets
15 Reps
-
2
Hip Thrust (Barbell)
4 Sets
8-12 Reps
-
3
Landmine Sumo Deadlift
4 Sets
10 Reps
-
4A
Leg Extension
2 Sets
15 Reps
-
4B
Lying Leg Curl
2 Sets
15 Reps
-
Day 4
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
-
2
Barbell Row
2 Sets
1 Set
1 Set
8-10 Reps
6-8 Reps
6-8 Reps
75%
80%
85%
3
Cable Flexion Row
3 Sets
12 Reps
-
4
Single Arm High Row (Cable)
2 Sets
15 Reps
-
5A
Lying Rear Lateral Raise
3 Sets
12 Reps
-
5B
Standing Pullover (Cable)
2 Sets
10 Reps
-
6A
Rear Delt Fly (Cable)
2 Sets
15 Reps
-
6B
High Pull
2 Sets
10 Reps
-
7A
Bicep Curl (Cable)
2 Sets
12 Reps
-
7B
Hammer Curl
2 Sets
10 Reps
-