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Upper Body Bodybuilding - Lower Body Strength

by Dariush P.
1 athletes joined

Program Description

For those who build leg muscles on low volume and want to focus on hypertrophy for the upper body and big heavy compounds for the lower body. Focus: upper body, sub focus: shoulders. Add sets and increase intensity as needed.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 15, 2025 05:14
  • Last Edited
    Aug 25, 2025 11:19

Summary

Transform your physique with this comprehensive 4-week program designed to build upper body muscle while enhancing lower body strength. Comprising six days of targeted workouts, you'll engage in a variety of exercises, from dumbbell bench presses to barbell squats, ensuring a balanced approach to muscle development. Each session is crafted to push your limits with a mix of intensity and volume, helping you achieve noticeable gains. Equip yourself with a full gym and get ready to elevate your training to new heights!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Dumbbell Bench Press
2
15 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 9
4
Lateral Raise (Cable)
2
15 reps
RPE 10
5
Tricep Extension (Machine)
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Dumbbell Bench Press
2
15 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 9
4
Lateral Raise (Cable)
2
15 reps
RPE 10
5
Tricep Extension (Machine)
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Dumbbell Bench Press
2
15 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 9
4
Lateral Raise (Cable)
2
15 reps
RPE 10
5
Tricep Extension (Machine)
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Dumbbell Bench Press
2
15 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 9
4
Lateral Raise (Cable)
2
15 reps
RPE 10
5
Tricep Extension (Machine)
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8 reps
RPE 8
2
Lat Pulldown (Single Arm)
2
12 reps
RPE 8
3
Standing Pullover (Cable)
2
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8 reps
RPE 8
2
Lat Pulldown (Single Arm)
2
12 reps
RPE 8
3
Standing Pullover (Cable)
2
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8 reps
RPE 8
2
Lat Pulldown (Single Arm)
2
12 reps
RPE 8
3
Standing Pullover (Cable)
2
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8 reps
RPE 8
2
Lat Pulldown (Single Arm)
2
12 reps
RPE 8
3
Standing Pullover (Cable)
2
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 7
2
Back Extension (Weighted)
2
15 reps
RPE 8
3
Leg Extension
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 7
2
Back Extension (Weighted)
2
15 reps
RPE 8
3
Leg Extension
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 7
2
Back Extension (Weighted)
2
15 reps
RPE 8
3
Leg Extension
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 7
2
Back Extension (Weighted)
2
15 reps
RPE 8
3
Leg Extension
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
12 reps
RPE 8
2
Abs Crunch (Machine)
2
12 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
20 reps
RPE 7
4
Bicep Curl (Cable)
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
6
Lu Raise
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
12 reps
RPE 8
2
Abs Crunch (Machine)
2
12 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
20 reps
RPE 7
4
Bicep Curl (Cable)
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
6
Lu Raise
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
12 reps
RPE 8
2
Abs Crunch (Machine)
2
12 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
20 reps
RPE 7
4
Bicep Curl (Cable)
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
6
Lu Raise
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
12 reps
RPE 8
2
Abs Crunch (Machine)
2
12 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
20 reps
RPE 7
4
Bicep Curl (Cable)
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
6
Lu Raise
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 6
2
Leg Press
2
10 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 6
2
Leg Press
2
10 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 6
2
Leg Press
2
10 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 6
2
Leg Press
2
10 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
20 reps
RPE 7
2
Cable Flexion Row
2
10 reps
RPE 7
3
Bicep Curl (EZ Bar)
2
10 reps
-
4
Upright Row (Barbell)
2
12 reps
RPE 7
5
Decline Crunch (Weighted)
2
12 reps
RPE 7
6
Face Pull
2
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
20 reps
RPE 7
2
Cable Flexion Row
2
10 reps
RPE 7
3
Bicep Curl (EZ Bar)
2
10 reps
-
4
Upright Row (Barbell)
2
12 reps
RPE 7
5
Decline Crunch (Weighted)
2
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
20 reps
RPE 7
2
Cable Flexion Row
2
10 reps
RPE 7
3
Bicep Curl (EZ Bar)
2
10 reps
-
4
Upright Row (Barbell)
2
12 reps
RPE 7
5
Decline Crunch (Weighted)
2
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
20 reps
RPE 7
2
Cable Flexion Row
2
10 reps
RPE 7
3
Bicep Curl (EZ Bar)
2
10 reps
-
4
Upright Row (Barbell)
2
12 reps
RPE 7
5
Decline Crunch (Weighted)
2
12 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Neutral Grip Dumbbell Bench Press
2 Sets
15 Reps
@7
2
Seated Shoulder Press (Dumbbell)
2 Sets
12 Reps
@7
3
Chest Fly (Cable)
2 Sets
15 Reps
@9
4
Lateral Raise (Cable)
2 Sets
15 Reps
@10
5
Tricep Extension (Machine)
2 Sets
20 Reps
@7
Day 2
1
Barbell Row
2 Sets
8 Reps
@8
2
Lat Pulldown (Single Arm)
2 Sets
12 Reps
@8
3
Standing Pullover (Cable)
2 Sets
12 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
2 Sets
12 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
10 Reps
@7
2
Back Extension (Weighted)
2 Sets
15 Reps
@8
3
Leg Extension
2 Sets
15 Reps
@7
Day 4
1
Chest Press (Machine)
2 Sets
12 Reps
@8
2
Abs Crunch (Machine)
2 Sets
12 Reps
@8
3
Overhead Tricep Extension (Cable)
2 Sets
20 Reps
@7
4
Bicep Curl (Cable)
2 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
6
Lu Raise
2 Sets
10 Reps
@8
Day 5
1
Deadlift (Barbell)
2 Sets
5 Reps
@6
2
Leg Press
2 Sets
10 Reps
@7
3
Leg Curl
2 Sets
12 Reps
@7
Day 6
1
Incline Bench Press (Dumbbell)
2 Sets
20 Reps
@7
2
Cable Flexion Row
2 Sets
10 Reps
@7
3
Bicep Curl (EZ Bar)
2 Sets
10 Reps
-
4
Upright Row (Barbell)
2 Sets
12 Reps
@7
5
Decline Crunch (Weighted)
2 Sets
12 Reps
@7
6
Face Pull
2 Sets
12 Reps
@8