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UPPER HOLD THE LOWER (#2)

by Le Monke

Program Description

improvement on last programme

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    120 minutes
  • Created
    Dec 07, 2025 09:10
  • Last Edited
    Dec 08, 2025 08:01
Muscle Engagement
Front
Back
MuscleSet
Front Delts
17.5%
Triceps
16.7%
Chest
13.5%
Upper Back
12%
Abs
9.2%
Biceps
8.4%
Middle Delts
8%
Forearms
7.2%
Lats
6%
Rear Delts
1.6%
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Standing Pullover (Cable)
3
6-10 reps
-
3A
Shrug (Dumbbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
6-10 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Decline Crunch (Weighted)
3
8-12 reps
-
6
Tricep Extension (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Standing Pullover (Cable)
3
6-10 reps
-
3A
Shrug (Dumbbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
6-10 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Decline Crunch (Weighted)
3
8-12 reps
-
6
Tricep Extension (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Standing Pullover (Cable)
3
6-10 reps
-
3A
Shrug (Dumbbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
6-10 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Decline Crunch (Weighted)
3
8-12 reps
-
6
Tricep Extension (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Standing Pullover (Cable)
3
6-10 reps
-
3A
Shrug (Dumbbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
6-10 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Decline Crunch (Weighted)
3
8-12 reps
-
6
Tricep Extension (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Standing Pullover (Cable)
3
6-10 reps
-
3A
Shrug (Dumbbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
6-10 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Decline Crunch (Weighted)
3
8-12 reps
-
6
Tricep Extension (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Standing Pullover (Cable)
3
6-10 reps
-
3A
Shrug (Dumbbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
6-10 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Decline Crunch (Weighted)
3
8-12 reps
-
6
Tricep Extension (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Standing Pullover (Cable)
3
6-10 reps
-
3A
Shrug (Dumbbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
6-10 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Decline Crunch (Weighted)
3
8-12 reps
-
6
Tricep Extension (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Standing Pullover (Cable)
3
6-10 reps
-
3A
Shrug (Dumbbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
6-10 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Decline Crunch (Weighted)
3
8-12 reps
-
6
Tricep Extension (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Standing Pullover (Cable)
3
6-10 reps
-
3A
Shrug (Dumbbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
6-10 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Decline Crunch (Weighted)
3
8-12 reps
-
6
Tricep Extension (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Standing Pullover (Cable)
3
6-10 reps
-
3A
Shrug (Dumbbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
6-10 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Decline Crunch (Weighted)
3
8-12 reps
-
6
Tricep Extension (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3A
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
3B
Hammer Curl (Dumbbell)
3
6-10 reps
-
4
Hanging Leg Raise
4
AMRAP
-
5
T-Bar Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3A
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
3B
Hammer Curl (Dumbbell)
3
6-10 reps
-
4
Hanging Leg Raise
4
AMRAP
-
5
T-Bar Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3A
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
3B
Hammer Curl (Dumbbell)
3
6-10 reps
-
4
Hanging Leg Raise
4
AMRAP
-
5
T-Bar Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3A
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
3B
Hammer Curl (Dumbbell)
3
6-10 reps
-
4
Hanging Leg Raise
4
AMRAP
-
5
T-Bar Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3A
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
3B
Hammer Curl (Dumbbell)
3
6-10 reps
-
4
Hanging Leg Raise
4
AMRAP
-
5
T-Bar Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3A
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
3B
Hammer Curl (Dumbbell)
3
6-10 reps
-
4
Hanging Leg Raise
4
AMRAP
-
5
T-Bar Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3A
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
3B
Hammer Curl (Dumbbell)
3
6-10 reps
-
4
Hanging Leg Raise
4
AMRAP
-
5
T-Bar Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3A
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
3B
Hammer Curl (Dumbbell)
3
6-10 reps
-
4
Hanging Leg Raise
4
AMRAP
-
5
T-Bar Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3A
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
3B
Hammer Curl (Dumbbell)
3
6-10 reps
-
4
Hanging Leg Raise
4
AMRAP
-
5
T-Bar Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3A
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
3B
Hammer Curl (Dumbbell)
3
6-10 reps
-
4
Hanging Leg Raise
4
AMRAP
-
5
T-Bar Row
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3A
Upright Row (Dumbbell)
3
6-10 reps
-
3B
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
4
Shrug (Barbell)
3
6-10 reps
-
5
Decline Crunch
3
AMRAP
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3A
Upright Row (Dumbbell)
3
6-10 reps
-
3B
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
4
Shrug (Barbell)
3
6-10 reps
-
5
Decline Crunch
3
AMRAP
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3A
Upright Row (Dumbbell)
3
6-10 reps
-
3B
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
4
Shrug (Barbell)
3
6-10 reps
-
5
Decline Crunch
3
AMRAP
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3A
Upright Row (Dumbbell)
3
6-10 reps
-
3B
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
4
Shrug (Barbell)
3
6-10 reps
-
5
Decline Crunch
3
AMRAP
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3A
Upright Row (Dumbbell)
3
6-10 reps
-
3B
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
4
Shrug (Barbell)
3
6-10 reps
-
5
Decline Crunch
3
AMRAP
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3A
Upright Row (Dumbbell)
3
6-10 reps
-
3B
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
4
Shrug (Barbell)
3
6-10 reps
-
5
Decline Crunch
3
AMRAP
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3A
Upright Row (Dumbbell)
3
6-10 reps
-
3B
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
4
Shrug (Barbell)
3
6-10 reps
-
5
Decline Crunch
3
AMRAP
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3A
Upright Row (Dumbbell)
3
6-10 reps
-
3B
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
4
Shrug (Barbell)
3
6-10 reps
-
5
Decline Crunch
3
AMRAP
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3A
Upright Row (Dumbbell)
3
6-10 reps
-
3B
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
4
Shrug (Barbell)
3
6-10 reps
-
5
Decline Crunch
3
AMRAP
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3A
Upright Row (Dumbbell)
3
6-10 reps
-
3B
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
4
Shrug (Barbell)
3
6-10 reps
-
5
Decline Crunch
3
AMRAP
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
-
2
Standing Pullover (Cable)
3 Sets
6-10 Reps
-
3A
Shrug (Dumbbell)
3 Sets
6-10 Reps
-
3B
Overhead Press (Dumbbell)
3 Sets
6-10 Reps
-
4
Chest Press (Machine)
3 Sets
8-12 Reps
-
5
Decline Crunch (Weighted)
3 Sets
8-12 Reps
-
6
Tricep Extension (Cable)
4 Sets
10-15 Reps
-
Day 2
1
Chin-Up (Weighted)
3 Sets
8-12 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
3A
Reverse Wrist Curl (Dumbbell)
3 Sets
8-12 Reps
-
3B
Hammer Curl (Dumbbell)
3 Sets
6-10 Reps
-
4
Hanging Leg Raise
4 Sets
AMRAP
-
5
T-Bar Row
3 Sets
8-12 Reps
-
Day 3
1
Dip (Weighted)
3 Sets
6-10 Reps
-
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
3A
Upright Row (Dumbbell)
3 Sets
6-10 Reps
-
3B
Reverse Wrist Curl (Dumbbell)
3 Sets
8-12 Reps
-
4
Shrug (Barbell)
3 Sets
6-10 Reps
-
5
Decline Crunch
3 Sets
AMRAP
-
6
Lateral Raise (Cable)
4 Sets
10-15 Reps
-