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Time-Saver Upper Lower

by Mark M.

Program Description

Maximal gains in little time

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 19, 2025 03:35
  • Last Edited
    Sep 19, 2025 01:01
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.2%
Triceps
10.5%
Quadriceps
10.5%
Biceps
9.1%
Front Delts
7.7%
Glutes
7%
Chest
7%
Middle Delts
7%
Calves
7%
Upper Back
6.3%
Lats
6.3%
Adductors
3.5%
Forearms
2.1%
Lower Back
2.1%
Abs
1.4%
Rear Delts
0.7%
Abductors
0.7%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
3
Overhead Extension (EZ Bar)
2
4-8 reps
RPE 9
4
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
3
Overhead Extension (EZ Bar)
2
4-8 reps
RPE 9
4
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
3
Overhead Extension (EZ Bar)
2
4-8 reps
RPE 9
4
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
3
Overhead Extension (EZ Bar)
2
4-8 reps
RPE 9
4
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
3
Overhead Extension (EZ Bar)
2
4-8 reps
RPE 9
4
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
3
Overhead Extension (EZ Bar)
2
4-8 reps
RPE 9
4
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
3
Overhead Extension (EZ Bar)
2
4-8 reps
RPE 9
4
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
3
Overhead Extension (EZ Bar)
2
4-8 reps
RPE 9
4
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
3
Overhead Extension (EZ Bar)
2
4-8 reps
RPE 9
4
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
RPE 9
2
Leg Press
2
4-8 reps
RPE 9
3
Calf Raise (Leg Press)
2
6-10 reps
RPE 9
4
Hip Adductor (Machine)
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
RPE 9
2
Leg Press
2
4-8 reps
RPE 9
3
Calf Raise (Leg Press)
2
6-10 reps
RPE 9
4
Hip Adductor (Machine)
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
RPE 9
2
Leg Press
2
4-8 reps
RPE 9
3
Calf Raise (Leg Press)
2
6-10 reps
RPE 9
4
Hip Adductor (Machine)
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
RPE 9
2
Leg Press
2
4-8 reps
RPE 9
3
Calf Raise (Leg Press)
2
6-10 reps
RPE 9
4
Hip Adductor (Machine)
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
RPE 9
2
Leg Press
2
4-8 reps
RPE 9
3
Calf Raise (Leg Press)
2
6-10 reps
RPE 9
4
Hip Adductor (Machine)
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
RPE 9
2
Leg Press
2
4-8 reps
RPE 9
3
Calf Raise (Leg Press)
2
6-10 reps
RPE 9
4
Hip Adductor (Machine)
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
RPE 9
2
Leg Press
2
4-8 reps
RPE 9
3
Calf Raise (Leg Press)
2
6-10 reps
RPE 9
4
Hip Adductor (Machine)
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
RPE 9
2
Leg Press
2
4-8 reps
RPE 9
3
Calf Raise (Leg Press)
2
6-10 reps
RPE 9
4
Hip Adductor (Machine)
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
RPE 9
2
Leg Press
2
4-8 reps
RPE 9
3
Calf Raise (Leg Press)
2
6-10 reps
RPE 9
4
Hip Adductor (Machine)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 9
3
Chest Fly (Machine)
2
4-8 reps
RPE 9
4
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 9
3
Chest Fly (Machine)
2
4-8 reps
RPE 9
4
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 9
3
Chest Fly (Machine)
2
4-8 reps
RPE 9
4
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 9
3
Chest Fly (Machine)
2
4-8 reps
RPE 9
4
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 9
3
Chest Fly (Machine)
2
4-8 reps
RPE 9
4
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 9
3
Chest Fly (Machine)
2
4-8 reps
RPE 9
4
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 9
3
Chest Fly (Machine)
2
4-8 reps
RPE 9
4
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 9
3
Chest Fly (Machine)
2
4-8 reps
RPE 9
4
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 9
3
Chest Fly (Machine)
2
4-8 reps
RPE 9
4
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Single Leg Press
2
4-8 reps
RPE 9
3
Calf Raise (Leg Press)
2
6-10 reps
RPE 9
4
Leg Extension
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Single Leg Press
2
4-8 reps
RPE 9
3
Calf Raise (Leg Press)
2
6-10 reps
RPE 9
4
Leg Extension
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Single Leg Press
2
4-8 reps
RPE 9
3
Calf Raise (Leg Press)
2
6-10 reps
RPE 9
4
Leg Extension
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Single Leg Press
2
4-8 reps
RPE 9
3
Calf Raise (Leg Press)
2
6-10 reps
RPE 9
4
Leg Extension
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Single Leg Press
2
4-8 reps
RPE 9
3
Calf Raise (Leg Press)
2
6-10 reps
RPE 9
4
Leg Extension
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Single Leg Press
2
4-8 reps
RPE 9
3
Calf Raise (Leg Press)
2
6-10 reps
RPE 9
4
Leg Extension
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Single Leg Press
2
4-8 reps
RPE 9
3
Calf Raise (Leg Press)
2
6-10 reps
RPE 9
4
Leg Extension
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Single Leg Press
2
4-8 reps
RPE 9
3
Calf Raise (Leg Press)
2
6-10 reps
RPE 9
4
Leg Extension
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Single Leg Press
2
4-8 reps
RPE 9
3
Calf Raise (Leg Press)
2
6-10 reps
RPE 9
4
Leg Extension
2
4-8 reps
RPE 9
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Smith Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
2
Chest Supported Row (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
3
Overhead Extension (EZ Bar)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
4
Incline Curl (Dumbbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
5
Lateral Raise (Cable)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
Day 2
1
Seated Hamstring Curl
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
2
Leg Press
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
3
Calf Raise (Leg Press)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
4
Hip Adductor (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
Day 3
1
Shoulder Press (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
2
Pull-Up (Weighted)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
3
Chest Fly (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
4
Skull Crusher (Dumbbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
5
Preacher Curl (Dumbbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
Day 4
1
Stiff Leg Deadlift
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
2
Single Leg Press
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
3
Calf Raise (Leg Press)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
4
Leg Extension
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9