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RP UP/LP

by Arnav S.

Program Description

GET JACKED IN 4 DAYS

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    May 17, 2025 02:22
  • Last Edited
    May 17, 2025 02:22
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
RPE 9-10
2
Lat Pulldown
3
8-15 reps
RPE 9-10
3
T-Bar Row
3
8-12 reps
RPE 9-10
4
Chest Press (Machine)
3
8-15 reps
RPE 9-10
5
Pec Deck (Machine)
2
1
10-15 reps
10-20 reps
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-15 reps
RPE 9-10
2
Hack Squat
3
8-15 reps
RPE 9-10
3
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9-10
4
Tricep Pushdown (Cable)
1
10-20 reps
RPE 9-10
5
Spider Curl
3
10-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-15 reps
RPE 9-10
2
Incline Chest Fly (Dumbbell)
3
10-20 reps
RPE 9-10
3
Bent Over Row (Barbell)
3
8-15 reps
RPE 9-10
4
Cable Flexion Row
3
8-15 reps
RPE 9-10
5
Standing Pullover (Cable)
3
10-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10-20 reps
RPE 9-10
2
Incline Curl (Dumbbell)
3
10-20 reps
RPE 9-10
3
Overhead Extension (EZ Bar)
3
10-20 reps
RPE 9-10
4
Leg Extension
3
10-20 reps
RPE 9-10
5
Stiff Leg Deadlift
3
8-15 reps
RPE 9-10
Week 1
1 / 1 Weeks
Day 1
1
Pull-Up (Assisted)
3 Sets
6-8 Reps
@9-10
2
Lat Pulldown
3 Sets
8-15 Reps
@9-10
3
T-Bar Row
3 Sets
8-12 Reps
@9-10
4
Chest Press (Machine)
3 Sets
8-15 Reps
@9-10
5
Pec Deck (Machine)
2 Sets
1 Set
10-15 Reps
10-20 Reps
@9-10
@9-10
Day 2
1
Lying Leg Curl
3 Sets
8-15 Reps
@9-10
2
Hack Squat
3 Sets
8-15 Reps
@9-10
3
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9-10
4
Tricep Pushdown (Cable)
1 Set
10-20 Reps
@9-10
5
Spider Curl
3 Sets
10-20 Reps
@9-10
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
8-15 Reps
@9-10
2
Incline Chest Fly (Dumbbell)
3 Sets
10-20 Reps
@9-10
3
Bent Over Row (Barbell)
3 Sets
8-15 Reps
@9-10
4
Cable Flexion Row
3 Sets
8-15 Reps
@9-10
5
Standing Pullover (Cable)
3 Sets
10-20 Reps
@9-10
Day 4
1
Lateral Raise (Machine)
3 Sets
10-20 Reps
@9-10
2
Incline Curl (Dumbbell)
3 Sets
10-20 Reps
@9-10
3
Overhead Extension (EZ Bar)
3 Sets
10-20 Reps
@9-10
4
Leg Extension
3 Sets
10-20 Reps
@9-10
5
Stiff Leg Deadlift
3 Sets
8-15 Reps
@9-10