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Upper/Lower

by Joshua Q.

Program Description

Basic Strength Training Program

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Strength, Muscle
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 07, 2026 03:10
  • Last Edited
    Apr 07, 2026 03:30
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.9%
Lats
12.9%
Upper Back
12.9%
Middle Delts
6.5%
Front Delts
6.5%
Chest
6.5%
Triceps
6.5%
Quadriceps
6.5%
Calves
6.5%
Glutes
4.8%
Forearms
3.2%
Rear Delts
3.2%
Adductors
3.2%
Abductors
3.2%
Hamstrings
1.6%
Lower Back
1.6%
Abs
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Chest Fly (Machine)
2
-
4
Lat Pulldown
2
-
5
Tricep Pushdown (Cable)
2
-
6
Chest Supported Row (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Chest Fly (Machine)
2
-
4
Lat Pulldown
2
-
5
Tricep Pushdown (Cable)
2
-
6
Chest Supported Row (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Chest Fly (Machine)
2
-
4
Lat Pulldown
2
-
5
Tricep Pushdown (Cable)
2
-
6
Chest Supported Row (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Chest Fly (Machine)
2
-
4
Lat Pulldown
2
-
5
Tricep Pushdown (Cable)
2
-
6
Chest Supported Row (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Chest Fly (Machine)
2
-
4
Lat Pulldown
2
-
5
Tricep Pushdown (Cable)
2
-
6
Chest Supported Row (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Chest Fly (Machine)
2
-
4
Lat Pulldown
2
-
5
Tricep Pushdown (Cable)
2
-
6
Chest Supported Row (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
STIFF LEGGED DEADLIFT (SMITH MACHINE)
2
-
2
Leg Extension
2
-
3
Calf Raise (Leg Press)
2
-
4
Hip Thrust (Machine)
1
-
5
Hip Adductor (Machine)
1
-
6
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
STIFF LEGGED DEADLIFT (SMITH MACHINE)
2
-
2
Leg Extension
2
-
3
Calf Raise (Leg Press)
2
-
4
Hip Thrust (Machine)
1
-
5
Hip Adductor (Machine)
1
-
6
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
STIFF LEGGED DEADLIFT (SMITH MACHINE)
2
-
2
Leg Extension
2
-
3
Calf Raise (Leg Press)
2
-
4
Hip Thrust (Machine)
1
-
5
Hip Adductor (Machine)
1
-
6
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
STIFF LEGGED DEADLIFT (SMITH MACHINE)
2
-
2
Leg Extension
2
-
3
Calf Raise (Leg Press)
2
-
4
Hip Thrust (Machine)
1
-
5
Hip Adductor (Machine)
1
-
6
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
STIFF LEGGED DEADLIFT (SMITH MACHINE)
2
-
2
Leg Extension
2
-
3
Calf Raise (Leg Press)
2
-
4
Hip Thrust (Machine)
1
-
5
Hip Adductor (Machine)
1
-
6
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
STIFF LEGGED DEADLIFT (SMITH MACHINE)
2
-
2
Leg Extension
2
-
3
Calf Raise (Leg Press)
2
-
4
Hip Thrust (Machine)
1
-
5
Hip Adductor (Machine)
1
-
6
Hip Abductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Chest Fly (Machine)
2
-
4
Lat Pulldown
2
-
5
Tricep Pushdown (Cable)
2
-
6
Chest Supported Row (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Chest Fly (Machine)
2
-
4
Lat Pulldown
2
-
5
Tricep Pushdown (Cable)
2
-
6
Chest Supported Row (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Chest Fly (Machine)
2
-
4
Lat Pulldown
2
-
5
Tricep Pushdown (Cable)
2
-
6
Chest Supported Row (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Chest Fly (Machine)
2
-
4
Lat Pulldown
2
-
5
Tricep Pushdown (Cable)
2
-
6
Chest Supported Row (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Chest Fly (Machine)
2
-
4
Lat Pulldown
2
-
5
Tricep Pushdown (Cable)
2
-
6
Chest Supported Row (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Chest Fly (Machine)
2
-
4
Lat Pulldown
2
-
5
Tricep Pushdown (Cable)
2
-
6
Chest Supported Row (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
STIFF LEGGED DEADLIFT (SMITH MACHINE)
2
-
2
Leg Extension
2
-
3
Calf Raise (Leg Press)
2
-
4
Hip Thrust (Machine)
1
-
5
Hip Adductor (Machine)
1
-
6
Hip Abductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
STIFF LEGGED DEADLIFT (SMITH MACHINE)
2
-
2
Leg Extension
2
-
3
Calf Raise (Leg Press)
2
-
4
Hip Thrust (Machine)
1
-
5
Hip Adductor (Machine)
1
-
6
Hip Abductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
STIFF LEGGED DEADLIFT (SMITH MACHINE)
2
-
2
Leg Extension
2
-
3
Calf Raise (Leg Press)
2
-
4
Hip Thrust (Machine)
1
-
5
Hip Adductor (Machine)
1
-
6
Hip Abductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
STIFF LEGGED DEADLIFT (SMITH MACHINE)
2
-
2
Leg Extension
2
-
3
Calf Raise (Leg Press)
2
-
4
Hip Thrust (Machine)
1
-
5
Hip Adductor (Machine)
1
-
6
Hip Abductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
STIFF LEGGED DEADLIFT (SMITH MACHINE)
2
-
2
Leg Extension
2
-
3
Calf Raise (Leg Press)
2
-
4
Hip Thrust (Machine)
1
-
5
Hip Adductor (Machine)
1
-
6
Hip Abductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
STIFF LEGGED DEADLIFT (SMITH MACHINE)
2
-
2
Leg Extension
2
-
3
Calf Raise (Leg Press)
2
-
4
Hip Thrust (Machine)
1
-
5
Hip Adductor (Machine)
1
-
6
Hip Abductor (Machine)
1
-
Week 1
1 / 6 Weeks
Day 1
1
Preacher Curl (Machine)
1 Set
1 Set
-
-
2
Lateral Raise (Cable)
1 Set
1 Set
-
-
3
Chest Fly (Machine)
1 Set
1 Set
-
-
4
Lat Pulldown
1 Set
1 Set
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
-
-
6
Chest Supported Row (Machine)
1 Set
1 Set
-
-
Day 2
1
STIFF LEGGED DEADLIFT (SMITH MACHINE)
1 Set
1 Set
-
-
2
Leg Extension
1 Set
1 Set
-
-
3
Calf Raise (Leg Press)
1 Set
1 Set
-
-
4
Hip Thrust (Machine)
1 Set
-
5
Hip Adductor (Machine)
1 Set
-
6
Hip Abductor (Machine)
1 Set
-
Day 3
1
Preacher Curl (Machine)
1 Set
1 Set
-
-
2
Lateral Raise (Cable)
1 Set
1 Set
-
-
3
Chest Fly (Machine)
1 Set
1 Set
-
-
4
Lat Pulldown
1 Set
1 Set
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
-
-
6
Chest Supported Row (Machine)
1 Set
1 Set
-
-
Day 4
1
STIFF LEGGED DEADLIFT (SMITH MACHINE)
1 Set
1 Set
-
-
2
Leg Extension
1 Set
1 Set
-
-
3
Calf Raise (Leg Press)
1 Set
1 Set
-
-
4
Hip Thrust (Machine)
1 Set
-
5
Hip Adductor (Machine)
1 Set
-
6
Hip Abductor (Machine)
1 Set
-