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Nussy's Upper / Lower

by linuslift
5.0
(1 rating)

Program Description

Bodybuilding / Frequency > Volume / Science Influenced Prioritizing chest, triceps, and deltoids by placing them earlier in sessions and directing more exercise variation to lacking muscle groups to help bring them up.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 05, 2025 02:48
  • Last Edited
    Jul 01, 2025 11:29

Summary

Nussy's Upper / Lower program is an 8-week strength training journey designed for those ready to build muscle and improve overall fitness. With two focused workouts each week, you'll target both upper and lower body using a variety of machine exercises tailored for maximum effectiveness. Expect to see gains in strength and definition as you progress through structured sessions that emphasize form and intensity. Equip yourself with a full gym and get ready to transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
10.9%
Biceps
10.9%
Upper Back
10%
Lats
9.1%
Front Delts
7.9%
Abs
7.3%
Calves
7.3%
Chest
5.9%
Triceps
5.4%
Rear Delts
5.4%
Quadriceps
5.4%
Forearms
4.5%
Lower Back
3.6%
Hamstrings
2.3%
Adductors
2.3%
Glutes
1.8%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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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
Pec Deck (Machine)
2
RPE 1
2
Shoulder Press (Plate Loaded)
1
RPE 1
3
Chest Supported Row (Machine)
1
-
4
Pullover (Machine)
1
-
5
Rear Delt Fly (Machine)
1
-
6
Lateral Raise (Machine)
2
-
7
Bicep Curl (Machine)
2
-
8
Reverse Curl (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Nautilus Machine Press
1
-
2
Lateral Raise (Machine)
2
-
3
Wide Grip Lat Pulldown
1
-
4
Chest Supported Row (Machine)
2
-
5
Bicep Curl (Machine)
2
-
6
Finger Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
RPE 1
2
Shoulder Press (Plate Loaded)
1
RPE 1
3
Chest Supported Row (Machine)
1
-
4
Upper Chest Lateral Raise
2
-
5
Pullover (Machine)
1
-
6
Rear Delt Fly (Machine)
1
-
7
Lateral Raise (Machine)
2
-
8
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Nautilus Machine Press
1
-
2
Lateral Raise (Machine)
2
-
3
Wide Grip Lat Pulldown
1
-
4
Chest Supported Row (Machine)
2
-
5
Pec Deck (Machine)
2
-
6
Bicep Curl (Machine)
2
-
7
Finger Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
RPE 1
2
Shoulder Press (Plate Loaded)
1
RPE 1
3
Chest Supported Row (Machine)
1
-
4
Upper Chest Lateral Raise
2
-
5
Pullover (Machine)
1
-
6
Rear Delt Fly (Machine)
1
-
7
Lateral Raise (Machine)
2
-
8
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Nautilus Machine Press
1
-
2
Lateral Raise (Machine)
2
-
3
Wide Grip Lat Pulldown
1
-
4
Chest Supported Row (Machine)
2
-
5
Pec Deck (Machine)
2
-
6
Bicep Curl (Machine)
2
-
7
Finger Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
RPE 1
2
Shoulder Press (Plate Loaded)
1
RPE 1
3
Chest Supported Row (Machine)
1
-
4
Upper Chest Lateral Raise
2
-
5
Pullover (Machine)
1
-
6
Rear Delt Fly (Machine)
1
-
7
Lateral Raise (Machine)
2
-
8
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Nautilus Machine Press
1
-
2
Lateral Raise (Machine)
2
-
3
Wide Grip Lat Pulldown
1
-
4
Chest Supported Row (Machine)
2
-
5
Pec Deck (Machine)
2
-
6
Bicep Curl (Machine)
2
-
7
Finger Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Tricep Pushdown
2
-
2
Abs Crunch (Machine)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Hip Abduction (Machine)
1
-
7
Calf Raise (Leg Press)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
-
2
Calf Raise (Leg Press)
2
-
3
Leg Extension
1
-
4
Cybex Leg Press
1
-
5
Back Extension (Weighted)
2
-
6
Single Leg Adductor (Machine)
1
-
7
Hip Abduction (Machine)
1
-
8
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Tricep Pushdown
2
-
2
Abs Crunch (Machine)
2
-
3
Leg Extension
2
-
4
RDL (Plated-Loaded)
1
-
5
Lying Leg Curl
1
-
6
Hip Adductor (Machine)
1
-
7
Hip Abduction (Machine)
1
-
8
Calf Raise (Leg Press)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
-
2
Calf Raise (Leg Press)
2
-
3
Leg Extension
1
-
4
Cybex Leg Press
1
-
5
Back Extension (Weighted)
2
-
6
Single Leg Adductor (Machine)
1
-
7
Hip Abduction (Machine)
1
-
8
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Tricep Pushdown
2
-
2
Abs Crunch (Machine)
2
-
3
Leg Extension
2
-
4
RDL (Plated-Loaded)
1
-
5
Lying Leg Curl
1
-
6
Hip Adductor (Machine)
1
-
7
Hip Abduction (Machine)
1
-
8
Calf Raise (Leg Press)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
-
2
Calf Raise (Leg Press)
2
-
3
Leg Extension
1
-
4
Cybex Leg Press
1
-
5
Back Extension (Weighted)
2
-
6
Single Leg Adductor (Machine)
1
-
7
Hip Abduction (Machine)
1
-
8
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Tricep Pushdown
2
-
2
Abs Crunch (Machine)
2
-
3
Leg Extension
2
-
4
RDL (Plated-Loaded)
1
-
5
Lying Leg Curl
1
-
6
Hip Adductor (Machine)
1
-
7
Hip Abduction (Machine)
1
-
8
Calf Raise (Leg Press)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
-
2
Calf Raise (Leg Press)
2
-
3
Leg Extension
1
-
4
Cybex Leg Press
1
-
5
Back Extension (Weighted)
2
-
6
Single Leg Adductor (Machine)
1
-
7
Hip Abduction (Machine)
1
-
8
Abs Crunch (Machine)
2
-
Week 1
1 / 8 Weeks
Day 1
1
Pec Deck (Machine)
2 Sets
@1
2
Shoulder Press (Plate Loaded)
1 Set
@1
3
Chest Supported Row (Machine)
1 Set
-
4
Pullover (Machine)
1 Set
-
5
Rear Delt Fly (Machine)
1 Set
-
6
Lateral Raise (Machine)
2 Sets
-
7
Bicep Curl (Machine)
2 Sets
-
8
Reverse Curl (Cable)
2 Sets
-
Day 2
1
Seated Tricep Pushdown
2 Sets
-
2
Abs Crunch (Machine)
2 Sets
-
3
Leg Extension
2 Sets
-
4
Lying Leg Curl
2 Sets
-
5
Hip Adductor (Machine)
2 Sets
-
6
Hip Abduction (Machine)
1 Set
-
7
Calf Raise (Leg Press)
2 Sets
-