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SAMSON Upper Lower

by Brad T.

Program Description

Main Focus: - Building back and shoulder mass while maintaining other main movers. - Using repeatable and stable movements for arms to scale growth - A flexible last phase depending on strength or hypertrophic work Details - Inspired by Alex Bromley's Bullmastiff's primary/secondary exercise selection. The main movements are OHP, RDL, and BB Row. Secondary movements are dips and pulldown variations. Each back/lower day has a short and intense hack squat session to maintain quads. - This program has 4 phases: starting, increase in volume, strength building, and a reset to start. If you run this program in cycles, use the last three weeks as a volume or strength peak, depending on goals. Use double progression for main movements. - Intensity recommendations are first set in the beginning 2 phases to be 8-9, with following sets to be 6-7. Secondary movements are not compound and should be trained to mechanical/technical failure. Train arms and tertiary movements to failure.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 21, 2025 02:21
  • Last Edited
    Jun 21, 2025 07:30
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Dip (Weighted)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Dip (Weighted)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Dip (Weighted)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
6-8 reps
10-12 reps
-
-
2
Dip (Weighted)
3
6-8 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
6-8 reps
10-12 reps
-
-
2
Dip (Weighted)
3
6-8 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
6-8 reps
10-12 reps
-
-
2
Dip (Weighted)
3
6-8 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Dip (Weighted)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Dip (Weighted)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Dip (Weighted)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
6-8 reps
10-12 reps
-
-
2
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
3
Lat Pulldown
2
8-10 reps
-
4
Underhand Lat Pulldown
2
10-12 reps
-
5
Hip Thrust (Machine)
2
12-15 reps
-
6
Meadows Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
6-8 reps
10-12 reps
-
-
2
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
3
Lat Pulldown
2
8-10 reps
-
4
Underhand Lat Pulldown
2
10-12 reps
-
5
Hip Thrust (Machine)
2
12-15 reps
-
6
Meadows Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
6-8 reps
10-12 reps
-
-
2
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
3
Lat Pulldown
2
8-10 reps
-
4
Underhand Lat Pulldown
2
10-12 reps
-
5
Hip Thrust (Machine)
2
12-15 reps
-
6
Meadows Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
6-8 reps
10-12 reps
-
-
2
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
3
Lat Pulldown
2
8-10 reps
-
4
Underhand Lat Pulldown
2
10-12 reps
-
5
Hip Thrust (Machine)
2
12-15 reps
-
6
Meadows Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
6-8 reps
10-12 reps
-
-
2
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
3
Lat Pulldown
2
8-10 reps
-
4
Underhand Lat Pulldown
2
10-12 reps
-
5
Hip Thrust (Machine)
2
12-15 reps
-
6
Meadows Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
6-8 reps
10-12 reps
-
-
2
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
3
Lat Pulldown
2
8-10 reps
-
4
Underhand Lat Pulldown
2
10-12 reps
-
5
Hip Thrust (Machine)
2
12-15 reps
-
6
Meadows Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
-
2
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
3
Lat Pulldown
2
8-10 reps
-
4
Underhand Lat Pulldown
2
10-12 reps
-
5
Hip Thrust (Machine)
2
12-15 reps
-
6
Meadows Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
-
2
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
3
Lat Pulldown
2
8-10 reps
-
4
Underhand Lat Pulldown
2
10-12 reps
-
5
Hip Thrust (Machine)
2
12-15 reps
-
6
Meadows Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
-
2
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
3
Lat Pulldown
2
8-10 reps
-
4
Underhand Lat Pulldown
2
10-12 reps
-
5
Hip Thrust (Machine)
2
12-15 reps
-
6
Meadows Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
6-8 reps
10-12 reps
-
-
2
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
3
Lat Pulldown
2
8-10 reps
-
4
Underhand Lat Pulldown
2
10-12 reps
-
5
Hip Thrust (Machine)
2
12-15 reps
-
6
Meadows Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
6-8 reps
10-12 reps
-
-
2
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
3
Lat Pulldown
2
8-10 reps
-
4
Underhand Lat Pulldown
2
10-12 reps
-
5
Hip Thrust (Machine)
2
12-15 reps
-
6
Meadows Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
6-8 reps
10-12 reps
-
-
2
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
3
Lat Pulldown
2
8-10 reps
-
4
Underhand Lat Pulldown
2
10-12 reps
-
5
Hip Thrust (Machine)
2
12-15 reps
-
6
Meadows Curl
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Dip (Weighted)
2
10-12 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Dip (Weighted)
2
10-12 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Dip (Weighted)
2
10-12 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
-
2
Dip (Weighted)
3
10-12 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
-
2
Dip (Weighted)
3
10-12 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
-
2
Dip (Weighted)
3
10-12 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
10 reps
-
2
Dip (Weighted)
2
5 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
10 reps
-
2
Dip (Weighted)
2
5 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
10 reps
-
2
Dip (Weighted)
2
5 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Dip (Weighted)
2
10-12 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Dip (Weighted)
2
10-12 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Dip (Weighted)
2
10-12 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
6-8 reps
10-12 reps
-
-
2
Hack Squat
1
1
5-7 reps
8-10 reps
-
-
3
Hip Thrust (Machine)
2
8-10 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Single Arm Row (Dumbbell)
2
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
6-8 reps
10-12 reps
-
-
2
Hack Squat
1
1
5-7 reps
8-10 reps
-
-
3
Hip Thrust (Machine)
2
8-10 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Single Arm Row (Dumbbell)
2
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
6-8 reps
10-12 reps
-
-
2
Hack Squat
1
1
5-7 reps
8-10 reps
-
-
3
Hip Thrust (Machine)
2
8-10 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Single Arm Row (Dumbbell)
2
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
3
6-8 reps
10-12 reps
-
-
2
Hack Squat
1
1
5-7 reps
8-10 reps
-
-
3
Hip Thrust (Machine)
2
8-10 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Single Arm Row (Dumbbell)
2
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
3
6-8 reps
10-12 reps
-
-
2
Hack Squat
1
1
5-7 reps
8-10 reps
-
-
3
Hip Thrust (Machine)
2
8-10 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Single Arm Row (Dumbbell)
2
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
3
6-8 reps
10-12 reps
-
-
2
Hack Squat
1
1
5-7 reps
8-10 reps
-
-
3
Hip Thrust (Machine)
2
8-10 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Single Arm Row (Dumbbell)
2
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Hack Squat
1
1
5-7 reps
8-10 reps
-
-
3
Hip Thrust (Machine)
2
8-10 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Single Arm Row (Dumbbell)
2
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Hack Squat
1
1
5-7 reps
8-10 reps
-
-
3
Hip Thrust (Machine)
2
8-10 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Single Arm Row (Dumbbell)
2
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Hack Squat
1
1
5-7 reps
8-10 reps
-
-
3
Hip Thrust (Machine)
2
8-10 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Single Arm Row (Dumbbell)
2
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
6-8 reps
10-12 reps
-
-
2
Hack Squat
1
1
5-7 reps
8-10 reps
-
-
3
Hip Thrust (Machine)
2
8-10 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Single Arm Row (Dumbbell)
2
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
6-8 reps
10-12 reps
-
-
2
Hack Squat
1
1
5-7 reps
8-10 reps
-
-
3
Hip Thrust (Machine)
2
8-10 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Single Arm Row (Dumbbell)
2
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
6-8 reps
10-12 reps
-
-
2
Hack Squat
1
1
5-7 reps
8-10 reps
-
-
3
Hip Thrust (Machine)
2
8-10 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Single Arm Row (Dumbbell)
2
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
2
Dip (Weighted)
2 Sets
6-8 Reps
-
3
Incline Chest Press (Machine)
2 Sets
12 Reps
-
4
Lateral Raise (Cable)
3 Sets
12 Reps
-
5
JM Press (Smith Machine)
2 Sets
10 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
-
-
2
Hack Squat
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
3
Lat Pulldown
2 Sets
8-10 Reps
-
4
Underhand Lat Pulldown
2 Sets
10-12 Reps
-
5
Hip Thrust (Machine)
2 Sets
12-15 Reps
-
6
Meadows Curl
2 Sets
12-15 Reps
-
Day 3
1
Overhead Press (Barbell)
3 Sets
5 Reps
-
2
Dip (Weighted)
2 Sets
10-12 Reps
-
3
Incline Chest Press (Machine)
2 Sets
12 Reps
-
4
Lateral Raise (Cable)
3 Sets
12 Reps
-
5
JM Press (Smith Machine)
2 Sets
10 Reps
-
Day 4
1
Barbell Row
1 Set
2 Sets
6-8 Reps
10-12 Reps
-
-
2
Hack Squat
1 Set
1 Set
5-7 Reps
8-10 Reps
-
-
3
Hip Thrust (Machine)
2 Sets
8-10 Reps
-
4
Seated Hamstring Curl
2 Sets
12-15 Reps
-
5
Single Arm Row (Dumbbell)
2 Sets
8-10 Reps
-
6
Preacher Curl (Dumbbell)
2 Sets
12-15 Reps
-