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UPPER/LOWER LEVEL 2

by Tuan Cao
1 athletes joined

Program Description

Beginner 4 days split, focused on building strength and hypertrophy

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 03, 2026 01:03
  • Last Edited
    Feb 03, 2026 02:37
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.3%
Upper Back
10.5%
Quadriceps
10.1%
Lats
9.2%
Front Delts
7.1%
Biceps
7.1%
Middle Delts
6.7%
Glutes
6.3%
Abs
5.9%
Triceps
5.9%
Rear Delts
5%
Calves
4.2%
Chest
4.2%
Lower Back
3.4%
Forearms
1.3%
Abductors
0.8%
Adductors
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 8
2
Lat Pulldown
3
8-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 10
5
Reverse Pec Deck
3
8-15 reps
RPE 10
6
Leg Raise (Roman Chair)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 8
2
Lat Pulldown
3
8-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 10
5
Reverse Pec Deck
3
8-15 reps
RPE 10
6
Leg Raise (Roman Chair)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 8
2
Lat Pulldown
3
8-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 10
5
Reverse Pec Deck
3
8-15 reps
RPE 10
6
Leg Raise (Roman Chair)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 8
2
Lat Pulldown
3
8-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 10
5
Reverse Pec Deck
3
8-15 reps
RPE 10
6
Leg Raise (Roman Chair)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2-8 reps
RPE 8
2
Leg Press (45 Degrees)
2
5-15 reps
RPE 8
3
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
4
Leg Extension
3
8-15 reps
RPE 10
5
Lying Leg Curl
3
8-15 reps
RPE 10
6
Overhead Tricep Extension (Cable, Bar Attachment)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2-8 reps
RPE 8
2
Leg Press (45 Degrees)
2
5-15 reps
RPE 8
3
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
4
Leg Extension
3
8-15 reps
RPE 10
5
Lying Leg Curl
3
8-15 reps
RPE 10
6
Overhead Tricep Extension (Cable, Bar Attachment)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2-8 reps
RPE 8
2
Leg Press (45 Degrees)
2
5-15 reps
RPE 8
3
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
4
Leg Extension
3
8-15 reps
RPE 10
5
Lying Leg Curl
3
8-15 reps
RPE 10
6
Overhead Tricep Extension (Cable, Bar Attachment)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2-8 reps
RPE 8
2
Leg Press (45 Degrees)
2
5-15 reps
RPE 8
3
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
4
Leg Extension
3
8-15 reps
RPE 10
5
Lying Leg Curl
3
8-15 reps
RPE 10
6
Overhead Tricep Extension (Cable, Bar Attachment)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Shoulder Press (Plate Loaded)
2
8-15 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
5
Chest Fly (Machine)
3
12-20 reps
RPE 10
6
Cable Crunch
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Shoulder Press (Plate Loaded)
2
8-15 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
5
Chest Fly (Machine)
3
12-20 reps
RPE 10
6
Cable Crunch
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Shoulder Press (Plate Loaded)
2
8-15 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
5
Chest Fly (Machine)
3
12-20 reps
RPE 10
6
Cable Crunch
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Shoulder Press (Plate Loaded)
2
8-15 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
5
Chest Fly (Machine)
3
12-20 reps
RPE 10
6
Cable Crunch
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-10 reps
RPE 8
2
Lying Leg Curl
3
12-20 reps
RPE 10
3
Leg Extension
3
12-20 reps
RPE 10
4
Seated Calf Raise
2
12-20 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 10
6
Hyperextension
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-10 reps
RPE 8
2
Lying Leg Curl
3
12-20 reps
RPE 10
3
Leg Extension
3
12-20 reps
RPE 10
4
Seated Calf Raise
2
12-20 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 10
6
Hyperextension
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-10 reps
RPE 8
2
Lying Leg Curl
3
12-20 reps
RPE 10
3
Leg Extension
3
12-20 reps
RPE 10
4
Seated Calf Raise
2
12-20 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 10
6
Hyperextension
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-10 reps
RPE 8
2
Lying Leg Curl
3
12-20 reps
RPE 10
3
Leg Extension
3
12-20 reps
RPE 10
4
Seated Calf Raise
2
12-20 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 10
6
Hyperextension
3
12-20 reps
RPE 10
Week 1
1 / 4 Weeks
Day 2
1
Deadlift (Barbell)
2 Sets
2-8 Reps
@8
2
Leg Press (45 Degrees)
2 Sets
5-15 Reps
@8
3
Calf Raise (Leg Press)
3 Sets
12-20 Reps
@10
4
Leg Extension
3 Sets
8-15 Reps
@10
5
Lying Leg Curl
3 Sets
8-15 Reps
@10
6
Overhead Tricep Extension (Cable, Bar Attachment)
3 Sets
8-15 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
5-10 Reps
@8
2
Lat Pulldown
3 Sets
8-15 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@10
4
Seated Wide-Grip Row (Cable)
3 Sets
8-15 Reps
@10
5
Reverse Pec Deck
3 Sets
8-15 Reps
@10
6
Leg Raise (Roman Chair)
2 Sets
AMRAP
@10
Day 4
1
High Bar Squat (Barbell)
2 Sets
5-10 Reps
@8
2
Lying Leg Curl
3 Sets
12-20 Reps
@10
3
Leg Extension
3 Sets
12-20 Reps
@10
4
Seated Calf Raise
2 Sets
12-20 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
8-15 Reps
@10
6
Hyperextension
3 Sets
12-20 Reps
@10
Day 3
1
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
2
Shoulder Press (Plate Loaded)
2 Sets
8-15 Reps
@9
3
Seated Wide-Grip Row (Cable)
3 Sets
8-15 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@10
5
Chest Fly (Machine)
3 Sets
12-20 Reps
@10
6
Cable Crunch
3 Sets
12-20 Reps
@10