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UPSC cut

by sushen Y.
1 athletes joined

Program Description

UPSC

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Mar 01, 2026 04:49
  • Last Edited
    Mar 04, 2026 02:12
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.5%
Upper Back
11.6%
Front Delts
10.6%
Lats
10.6%
Quadriceps
7.9%
Glutes
7.9%
Hamstrings
7.9%
Abs
6.6%
Chest
5.3%
Biceps
5.3%
Middle Delts
5.3%
Cardio
2.6%
Adductors
2%
Lower Back
2%
Rear Delts
2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
4
6 reps
-
3
Zercher Squat (Barbell)
3
15 reps
-
4
Treadmill
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
4
6 reps
-
3
Zercher Squat (Barbell)
3
15 reps
-
4
Treadmill
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
4
6 reps
-
3
Zercher Squat (Barbell)
3
15 reps
-
4
Treadmill
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
4
6 reps
-
3
Zercher Squat (Barbell)
3
15 reps
-
4
Treadmill
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
4
6 reps
-
3
Zercher Squat (Barbell)
3
15 reps
-
4
Treadmill
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
4
6 reps
-
3
Zercher Squat (Barbell)
3
15 reps
-
4
Treadmill
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
4
6 reps
-
3
Zercher Squat (Barbell)
3
15 reps
-
4
Treadmill
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
4
6 reps
-
3
Zercher Squat (Barbell)
3
15 reps
-
4
Treadmill
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
4
6 reps
-
3
Zercher Squat (Barbell)
3
15 reps
-
4
Treadmill
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
4
6 reps
-
3
Zercher Squat (Barbell)
3
15 reps
-
4
Treadmill
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
4
6 reps
-
3
Zercher Squat (Barbell)
3
15 reps
-
4
Treadmill
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
4
6 reps
-
3
Zercher Squat (Barbell)
3
15 reps
-
4
Treadmill
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
4
6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Treadmill
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
4
6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Treadmill
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
4
6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Treadmill
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
4
6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Treadmill
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
4
6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Treadmill
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
4
6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Treadmill
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
4
6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Treadmill
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
4
6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Treadmill
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
4
6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Treadmill
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
4
6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Treadmill
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
4
6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Treadmill
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
4
6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Treadmill
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Zercher Squat (Barbell)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Treadmill
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Zercher Squat (Barbell)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Treadmill
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Zercher Squat (Barbell)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Treadmill
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Zercher Squat (Barbell)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Treadmill
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Zercher Squat (Barbell)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Treadmill
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Zercher Squat (Barbell)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Treadmill
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Zercher Squat (Barbell)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Treadmill
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Zercher Squat (Barbell)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Treadmill
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Zercher Squat (Barbell)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Treadmill
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Zercher Squat (Barbell)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Treadmill
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Zercher Squat (Barbell)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Treadmill
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Zercher Squat (Barbell)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Treadmill
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Chin-Up (Bodyweight)
4
8 reps
-
3
Deadlift (Barbell)
3
5 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Treadmill
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Chin-Up (Bodyweight)
4
8 reps
-
3
Deadlift (Barbell)
3
5 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Treadmill
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Chin-Up (Bodyweight)
4
8 reps
-
3
Deadlift (Barbell)
3
5 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Treadmill
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Chin-Up (Bodyweight)
4
8 reps
-
3
Deadlift (Barbell)
3
5 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Treadmill
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Chin-Up (Bodyweight)
4
8 reps
-
3
Deadlift (Barbell)
3
5 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Treadmill
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Chin-Up (Bodyweight)
4
8 reps
-
3
Deadlift (Barbell)
3
5 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Treadmill
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Chin-Up (Bodyweight)
4
8 reps
-
3
Deadlift (Barbell)
3
5 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Treadmill
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Chin-Up (Bodyweight)
4
8 reps
-
3
Deadlift (Barbell)
3
5 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Treadmill
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Chin-Up (Bodyweight)
4
8 reps
-
3
Deadlift (Barbell)
3
5 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Treadmill
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Chin-Up (Bodyweight)
4
8 reps
-
3
Deadlift (Barbell)
3
5 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Treadmill
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Chin-Up (Bodyweight)
4
8 reps
-
3
Deadlift (Barbell)
3
5 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Treadmill
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Chin-Up (Bodyweight)
4
8 reps
-
3
Deadlift (Barbell)
3
5 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Treadmill
1
5 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
@9
2
Seated Row (Cable)
4 Sets
6 Reps
-
3
Zercher Squat (Barbell)
3 Sets
15 Reps
-
4
Treadmill
1 Set
5 mins
-
Day 2
1
Overhead Press (Barbell)
4 Sets
6 Reps
-
2
Pull-Up (Weighted)
4 Sets
6 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
4
Treadmill
1 Set
5 mins
-
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
-
2
Seated Row (Cable)
4 Sets
8 Reps
-
3
Zercher Squat (Barbell)
3 Sets
8 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5
Treadmill
1 Set
5 mins
-
Day 4
1
Overhead Press (Barbell)
4 Sets
6 Reps
-
2
Chin-Up (Bodyweight)
4 Sets
8 Reps
-
3
Deadlift (Barbell)
3 Sets
5 Reps
-
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
-
5
Treadmill
1 Set
5 mins
-