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Upper Lower

by Jack G.

Program Description

Work hard lol

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 14, 2025 12:59
  • Last Edited
    May 14, 2025 01:25
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
6 reps
RPE 9
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
6
Lat Pulldown
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
6 reps
RPE 9
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
6
Lat Pulldown
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
6 reps
RPE 9
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
6
Lat Pulldown
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
6 reps
RPE 9
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
6
Lat Pulldown
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
6 reps
RPE 9
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
6
Lat Pulldown
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
6 reps
RPE 9
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
6
Lat Pulldown
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
6 reps
RPE 9
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
6
Lat Pulldown
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
6 reps
RPE 9
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
6
Lat Pulldown
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 10
2
Preacher Curl (Barbell)
3
8 reps
RPE 10
3
Seated Calf Raise
3
12 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 8
5
Seated Hamstring Curl
3
16 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 10
2
Preacher Curl (Barbell)
3
8 reps
RPE 10
3
Seated Calf Raise
3
12 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 8
5
Seated Hamstring Curl
3
16 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 10
2
Preacher Curl (Barbell)
3
8 reps
RPE 10
3
Seated Calf Raise
3
12 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 8
5
Seated Hamstring Curl
3
16 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 10
2
Preacher Curl (Barbell)
3
8 reps
RPE 10
3
Seated Calf Raise
3
12 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 8
5
Seated Hamstring Curl
3
16 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 10
2
Preacher Curl (Barbell)
3
8 reps
RPE 10
3
Seated Calf Raise
3
12 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 8
5
Seated Hamstring Curl
3
16 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 10
2
Preacher Curl (Barbell)
3
8 reps
RPE 10
3
Seated Calf Raise
3
12 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 8
5
Seated Hamstring Curl
3
16 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 10
2
Preacher Curl (Barbell)
3
8 reps
RPE 10
3
Seated Calf Raise
3
12 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 8
5
Seated Hamstring Curl
3
16 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 10
2
Preacher Curl (Barbell)
3
8 reps
RPE 10
3
Seated Calf Raise
3
12 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 8
5
Seated Hamstring Curl
3
16 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Supported Row (Machine)
3
RPE 10
3
Chest Press (Machine)
3
-
4
Overhead Extension (EZ Bar)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Supported Row (Machine)
3
RPE 10
3
Chest Press (Machine)
3
-
4
Overhead Extension (EZ Bar)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Supported Row (Machine)
3
RPE 10
3
Chest Press (Machine)
3
-
4
Overhead Extension (EZ Bar)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Supported Row (Machine)
3
RPE 10
3
Chest Press (Machine)
3
-
4
Overhead Extension (EZ Bar)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Supported Row (Machine)
3
RPE 10
3
Chest Press (Machine)
3
-
4
Overhead Extension (EZ Bar)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Supported Row (Machine)
3
RPE 10
3
Chest Press (Machine)
3
-
4
Overhead Extension (EZ Bar)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Supported Row (Machine)
3
RPE 10
3
Chest Press (Machine)
3
-
4
Overhead Extension (EZ Bar)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Supported Row (Machine)
3
RPE 10
3
Chest Press (Machine)
3
-
4
Overhead Extension (EZ Bar)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Lat Pulldown
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
-
2
Reverse Wrist Curl (Barbell)
3
-
3
Hammer Curl (Dumbbell)
3
-
4
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
-
2
Reverse Wrist Curl (Barbell)
3
-
3
Hammer Curl (Dumbbell)
3
-
4
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
-
2
Reverse Wrist Curl (Barbell)
3
-
3
Hammer Curl (Dumbbell)
3
-
4
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
-
2
Reverse Wrist Curl (Barbell)
3
-
3
Hammer Curl (Dumbbell)
3
-
4
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
-
2
Reverse Wrist Curl (Barbell)
3
-
3
Hammer Curl (Dumbbell)
3
-
4
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
-
2
Reverse Wrist Curl (Barbell)
3
-
3
Hammer Curl (Dumbbell)
3
-
4
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
-
2
Reverse Wrist Curl (Barbell)
3
-
3
Hammer Curl (Dumbbell)
3
-
4
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
-
2
Reverse Wrist Curl (Barbell)
3
-
3
Hammer Curl (Dumbbell)
3
-
4
Reverse Wrist Curl (Dumbbell)
3
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@9
2
Chest Supported Row (Machine)
3 Sets
6 Reps
@9
3
Pec Deck (Machine)
3 Sets
15 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@9
6
Lat Pulldown
3 Sets
10 Reps
@8
Day 2
1
Hack Squat
3 Sets
10 Reps
@10
2
Preacher Curl (Barbell)
3 Sets
8 Reps
@10
3
Seated Calf Raise
3 Sets
12 Reps
@10
4
Leg Extension
3 Sets
10 Reps
@8
5
Seated Hamstring Curl
3 Sets
16 Reps
@10
6
Incline Curl (Dumbbell)
2 Sets
8 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
2
Chest Supported Row (Machine)
3 Sets
@10
3
Chest Press (Machine)
3 Sets
-
4
Overhead Extension (EZ Bar)
3 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
6
Lat Pulldown
3 Sets
-
Day 4
1
Preacher Curl (Barbell)
3 Sets
-
2
Reverse Wrist Curl (Barbell)
3 Sets
-
3
Hammer Curl (Dumbbell)
3 Sets
-
4
Reverse Wrist Curl (Dumbbell)
3 Sets
-