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Regular Upper/Lower program

by Astroboy 3.

Program Description

Muscle building. Feedback on what's lacking/too much would be greatly appreciated

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 10, 2025 12:58
  • Last Edited
    Jan 10, 2025 01:29
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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
Bench Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
-
3
Pec Deck (Machine)
1
AMRAP
-
4
T-Bar Row
2
8-12 reps
-
5
Shoulder Press (Plate Loaded)
2
5-8 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
One Arm Lateral Raise (Cable)
2
6-10 reps
-
9
Wrist Curls
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
-
3
Pec Deck (Machine)
1
AMRAP
-
4
T-Bar Row
2
8-12 reps
-
5
Shoulder Press (Plate Loaded)
2
5-8 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
One Arm Lateral Raise (Cable)
2
6-10 reps
-
9
Wrist Curls
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
-
3
Pec Deck (Machine)
1
AMRAP
-
4
T-Bar Row
2
8-12 reps
-
5
Shoulder Press (Plate Loaded)
2
5-8 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
One Arm Lateral Raise (Cable)
2
6-10 reps
-
9
Wrist Curls
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
-
3
Pec Deck (Machine)
1
AMRAP
-
4
T-Bar Row
2
8-12 reps
-
5
Shoulder Press (Plate Loaded)
2
5-8 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
One Arm Lateral Raise (Cable)
2
6-10 reps
-
9
Wrist Curls
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
-
3
Pec Deck (Machine)
1
AMRAP
-
4
T-Bar Row
2
8-12 reps
-
5
Shoulder Press (Plate Loaded)
2
5-8 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
One Arm Lateral Raise (Cable)
2
6-10 reps
-
9
Wrist Curls
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
-
3
Pec Deck (Machine)
1
AMRAP
-
4
T-Bar Row
2
8-12 reps
-
5
Shoulder Press (Plate Loaded)
2
5-8 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
One Arm Lateral Raise (Cable)
2
6-10 reps
-
9
Wrist Curls
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
-
3
Pec Deck (Machine)
1
AMRAP
-
4
T-Bar Row
2
8-12 reps
-
5
Shoulder Press (Plate Loaded)
2
5-8 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
One Arm Lateral Raise (Cable)
2
6-10 reps
-
9
Wrist Curls
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
-
3
Pec Deck (Machine)
1
AMRAP
-
4
T-Bar Row
2
8-12 reps
-
5
Shoulder Press (Plate Loaded)
2
5-8 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
One Arm Lateral Raise (Cable)
2
6-10 reps
-
9
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Leg Extension
1
AMRAP
-
5
Hamstring Curl
1
AMRAP
-
6
Power Shrug
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
6-10 reps
-
8
Oblique Crunch
2
8-12 reps
-
9
Neck Extension
3
8-12 reps
-
10
Neck Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Leg Extension
1
AMRAP
-
5
Hamstring Curl
1
AMRAP
-
6
Power Shrug
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
6-10 reps
-
8
Oblique Crunch
2
8-12 reps
-
9
Neck Extension
3
8-12 reps
-
10
Neck Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Leg Extension
1
AMRAP
-
5
Hamstring Curl
1
AMRAP
-
6
Power Shrug
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
6-10 reps
-
8
Oblique Crunch
2
8-12 reps
-
9
Neck Extension
3
8-12 reps
-
10
Neck Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Leg Extension
1
AMRAP
-
5
Hamstring Curl
1
AMRAP
-
6
Power Shrug
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
6-10 reps
-
8
Oblique Crunch
2
8-12 reps
-
9
Neck Extension
3
8-12 reps
-
10
Neck Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Leg Extension
1
AMRAP
-
5
Hamstring Curl
1
AMRAP
-
6
Power Shrug
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
6-10 reps
-
8
Oblique Crunch
2
8-12 reps
-
9
Neck Extension
3
8-12 reps
-
10
Neck Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Leg Extension
1
AMRAP
-
5
Hamstring Curl
1
AMRAP
-
6
Power Shrug
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
6-10 reps
-
8
Oblique Crunch
2
8-12 reps
-
9
Neck Extension
3
8-12 reps
-
10
Neck Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Leg Extension
1
AMRAP
-
5
Hamstring Curl
1
AMRAP
-
6
Power Shrug
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
6-10 reps
-
8
Oblique Crunch
2
8-12 reps
-
9
Neck Extension
3
8-12 reps
-
10
Neck Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Leg Extension
1
AMRAP
-
5
Hamstring Curl
1
AMRAP
-
6
Power Shrug
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
6-10 reps
-
8
Oblique Crunch
2
8-12 reps
-
9
Neck Extension
3
8-12 reps
-
10
Neck Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Chin-Up (Bodyweight)
3
6-10 reps
-
3
Pec Deck (Machine)
1
AMRAP
-
4
T-Bar Row
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
7
One Arm Lateral Raise (Cable)
3
6-10 reps
-
8
Wrist Curls
3
10-15 reps
-
9
Reverse Pec Deck
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Chin-Up (Bodyweight)
3
6-10 reps
-
3
Pec Deck (Machine)
1
AMRAP
-
4
T-Bar Row
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
7
One Arm Lateral Raise (Cable)
3
6-10 reps
-
8
Wrist Curls
3
10-15 reps
-
9
Reverse Pec Deck
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Chin-Up (Bodyweight)
3
6-10 reps
-
3
Pec Deck (Machine)
1
AMRAP
-
4
T-Bar Row
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
7
One Arm Lateral Raise (Cable)
3
6-10 reps
-
8
Wrist Curls
3
10-15 reps
-
9
Reverse Pec Deck
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Chin-Up (Bodyweight)
3
6-10 reps
-
3
Pec Deck (Machine)
1
AMRAP
-
4
T-Bar Row
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
7
One Arm Lateral Raise (Cable)
3
6-10 reps
-
8
Wrist Curls
3
10-15 reps
-
9
Reverse Pec Deck
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Chin-Up (Bodyweight)
3
6-10 reps
-
3
Pec Deck (Machine)
1
AMRAP
-
4
T-Bar Row
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
7
One Arm Lateral Raise (Cable)
3
6-10 reps
-
8
Wrist Curls
3
10-15 reps
-
9
Reverse Pec Deck
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Chin-Up (Bodyweight)
3
6-10 reps
-
3
Pec Deck (Machine)
1
AMRAP
-
4
T-Bar Row
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
7
One Arm Lateral Raise (Cable)
3
6-10 reps
-
8
Wrist Curls
3
10-15 reps
-
9
Reverse Pec Deck
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Chin-Up (Bodyweight)
3
6-10 reps
-
3
Pec Deck (Machine)
1
AMRAP
-
4
T-Bar Row
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
7
One Arm Lateral Raise (Cable)
3
6-10 reps
-
8
Wrist Curls
3
10-15 reps
-
9
Reverse Pec Deck
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Chin-Up (Bodyweight)
3
6-10 reps
-
3
Pec Deck (Machine)
1
AMRAP
-
4
T-Bar Row
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
7
One Arm Lateral Raise (Cable)
3
6-10 reps
-
8
Wrist Curls
3
10-15 reps
-
9
Reverse Pec Deck
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Leg Extension
1
AMRAP
-
5
Hamstring Curl
1
AMRAP
-
6
Power Shrug
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
6-10 reps
-
8
Oblique Crunch
2
8-12 reps
-
9
Neck Curl
3
8-12 reps
-
10
Neck Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Leg Extension
1
AMRAP
-
5
Hamstring Curl
1
AMRAP
-
6
Power Shrug
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
6-10 reps
-
8
Oblique Crunch
2
8-12 reps
-
9
Neck Curl
3
8-12 reps
-
10
Neck Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Leg Extension
1
AMRAP
-
5
Hamstring Curl
1
AMRAP
-
6
Power Shrug
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
6-10 reps
-
8
Oblique Crunch
2
8-12 reps
-
9
Neck Curl
3
8-12 reps
-
10
Neck Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Leg Extension
1
AMRAP
-
5
Hamstring Curl
1
AMRAP
-
6
Power Shrug
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
6-10 reps
-
8
Oblique Crunch
2
8-12 reps
-
9
Neck Curl
3
8-12 reps
-
10
Neck Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Leg Extension
1
AMRAP
-
5
Hamstring Curl
1
AMRAP
-
6
Power Shrug
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
6-10 reps
-
8
Oblique Crunch
2
8-12 reps
-
9
Neck Curl
3
8-12 reps
-
10
Neck Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Leg Extension
1
AMRAP
-
5
Hamstring Curl
1
AMRAP
-
6
Power Shrug
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
6-10 reps
-
8
Oblique Crunch
2
8-12 reps
-
9
Neck Curl
3
8-12 reps
-
10
Neck Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Leg Extension
1
AMRAP
-
5
Hamstring Curl
1
AMRAP
-
6
Power Shrug
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
6-10 reps
-
8
Oblique Crunch
2
8-12 reps
-
9
Neck Curl
3
8-12 reps
-
10
Neck Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Leg Extension
1
AMRAP
-
5
Hamstring Curl
1
AMRAP
-
6
Power Shrug
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
6-10 reps
-
8
Oblique Crunch
2
8-12 reps
-
9
Neck Curl
3
8-12 reps
-
10
Neck Extension
3
8-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Smith Machine)
3 Sets
6-10 Reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
6-10 Reps
-
3
Pec Deck (Machine)
1 Set
AMRAP
-
4
T-Bar Row
2 Sets
8-12 Reps
-
5
Shoulder Press (Plate Loaded)
2 Sets
5-8 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
-
7
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
-
8
One Arm Lateral Raise (Cable)
2 Sets
6-10 Reps
-
9
Wrist Curls
3 Sets
10-15 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
2
Hack Squat
3 Sets
6-10 Reps
-
3
Seated Calf Raise
3 Sets
10-15 Reps
-
4
Leg Extension
1 Set
AMRAP
-
5
Hamstring Curl
1 Set
AMRAP
-
6
Power Shrug
2 Sets
AMRAP
-
7
Decline Sit Up (Weighted)
3 Sets
6-10 Reps
-
8
Oblique Crunch
2 Sets
8-12 Reps
-
9
Neck Extension
3 Sets
8-12 Reps
-
10
Neck Curl
3 Sets
8-12 Reps
-
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
-
2
Chin-Up (Bodyweight)
3 Sets
6-10 Reps
-
3
Pec Deck (Machine)
1 Set
AMRAP
-
4
T-Bar Row
2 Sets
8-12 Reps
-
5
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
-
7
One Arm Lateral Raise (Cable)
3 Sets
6-10 Reps
-
8
Wrist Curls
3 Sets
10-15 Reps
-
9
Reverse Pec Deck
1 Set
AMRAP
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
2
Hack Squat
3 Sets
6-10 Reps
-
3
Seated Calf Raise
3 Sets
10-15 Reps
-
4
Leg Extension
1 Set
AMRAP
-
5
Hamstring Curl
1 Set
AMRAP
-
6
Power Shrug
2 Sets
AMRAP
-
7
Decline Sit Up (Weighted)
3 Sets
6-10 Reps
-
8
Oblique Crunch
2 Sets
8-12 Reps
-
9
Neck Curl
3 Sets
8-12 Reps
-
10
Neck Extension
3 Sets
8-12 Reps
-