logo
BoostcampPNG

Upper/Legs+Arms

by Reinikainen Emil

Program Description

Transform your physique with the Upper/Legs+Arms program, a comprehensive 10-week journey designed for intermediate and advanced lifters. This 4-day split focuses on building strength and muscle, targeting your upper body, legs, and arms with a variety of dynamic exercises. Each 60-minute session in a full gym setting will challenge your limits and enhance your performance. Get ready to sculpt your body and achieve your fitness goals with a structured approach that delivers results!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Strength, Muscle
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 04, 2026 05:44
  • Last Edited
    Apr 04, 2026 05:45
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.2%
Triceps
9.7%
Biceps
9.7%
Lats
8.6%
Upper Back
8.6%
Chest
7.5%
Abs
7.5%
Middle Delts
6.5%
Hamstrings
6.5%
Quadriceps
6.5%
Glutes
4.3%
Calves
4.3%
Adductors
3.2%
Forearms
2.7%
Rear Delts
2.2%
Lower Back
2.2%
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
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
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
-
2
Lat Pulldown (Close Grip)
2
5-8 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Seated Wide-Grip Row (Cable)
2
7-10 reps
-
5
Lateral Raise (Dumbbell)
2
10-13 reps
-
6
Cable Crunch
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
-
2
Lat Pulldown (Close Grip)
2
5-8 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Seated Wide-Grip Row (Cable)
2
7-10 reps
-
5
Lateral Raise (Dumbbell)
2
10-13 reps
-
6
Cable Crunch
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
-
2
Lat Pulldown (Close Grip)
2
5-8 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Seated Wide-Grip Row (Cable)
2
7-10 reps
-
5
Lateral Raise (Dumbbell)
2
10-13 reps
-
6
Cable Crunch
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
-
2
Lat Pulldown (Close Grip)
2
5-8 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Seated Wide-Grip Row (Cable)
2
7-10 reps
-
5
Lateral Raise (Dumbbell)
2
10-13 reps
-
6
Cable Crunch
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
-
2
Lat Pulldown (Close Grip)
2
5-8 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Seated Wide-Grip Row (Cable)
2
7-10 reps
-
5
Lateral Raise (Dumbbell)
2
10-13 reps
-
6
Cable Crunch
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
-
2
Lat Pulldown (Close Grip)
2
5-8 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Seated Wide-Grip Row (Cable)
2
7-10 reps
-
5
Lateral Raise (Dumbbell)
2
10-13 reps
-
6
Cable Crunch
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
-
2
Lat Pulldown (Close Grip)
2
5-8 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Seated Wide-Grip Row (Cable)
2
7-10 reps
-
5
Lateral Raise (Dumbbell)
2
10-13 reps
-
6
Cable Crunch
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
-
2
Lat Pulldown (Close Grip)
2
5-8 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Seated Wide-Grip Row (Cable)
2
7-10 reps
-
5
Lateral Raise (Dumbbell)
2
10-13 reps
-
6
Cable Crunch
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
-
2
Lat Pulldown (Close Grip)
2
5-8 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Seated Wide-Grip Row (Cable)
2
7-10 reps
-
5
Lateral Raise (Dumbbell)
2
10-13 reps
-
6
Cable Crunch
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
-
2
Lat Pulldown (Close Grip)
2
5-8 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Seated Wide-Grip Row (Cable)
2
7-10 reps
-
5
Lateral Raise (Dumbbell)
2
10-13 reps
-
6
Cable Crunch
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
-
2
Leg Curl
2
5-8 reps
-
3
Hack Squat
2
5-8 reps
-
4
Leg Extension
2
7-10 reps
-
5
Hip Adductor (Machine)
2
7-10 reps
-
6
Standing Calf Raise
2
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
-
2
Leg Curl
2
5-8 reps
-
3
Hack Squat
2
5-8 reps
-
4
Leg Extension
2
7-10 reps
-
5
Hip Adductor (Machine)
2
7-10 reps
-
6
Standing Calf Raise
2
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
-
2
Leg Curl
2
5-8 reps
-
3
Hack Squat
2
5-8 reps
-
4
Leg Extension
2
7-10 reps
-
5
Hip Adductor (Machine)
2
7-10 reps
-
6
Standing Calf Raise
2
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
-
2
Leg Curl
2
5-8 reps
-
3
Hack Squat
2
5-8 reps
-
4
Leg Extension
2
7-10 reps
-
5
Hip Adductor (Machine)
2
7-10 reps
-
6
Standing Calf Raise
2
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
-
2
Leg Curl
2
5-8 reps
-
3
Hack Squat
2
5-8 reps
-
4
Leg Extension
2
7-10 reps
-
5
Hip Adductor (Machine)
2
7-10 reps
-
6
Standing Calf Raise
2
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
-
2
Leg Curl
2
5-8 reps
-
3
Hack Squat
2
5-8 reps
-
4
Leg Extension
2
7-10 reps
-
5
Hip Adductor (Machine)
2
7-10 reps
-
6
Standing Calf Raise
2
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
-
2
Leg Curl
2
5-8 reps
-
3
Hack Squat
2
5-8 reps
-
4
Leg Extension
2
7-10 reps
-
5
Hip Adductor (Machine)
2
7-10 reps
-
6
Standing Calf Raise
2
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
-
2
Leg Curl
2
5-8 reps
-
3
Hack Squat
2
5-8 reps
-
4
Leg Extension
2
7-10 reps
-
5
Hip Adductor (Machine)
2
7-10 reps
-
6
Standing Calf Raise
2
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
-
2
Leg Curl
2
5-8 reps
-
3
Hack Squat
2
5-8 reps
-
4
Leg Extension
2
7-10 reps
-
5
Hip Adductor (Machine)
2
7-10 reps
-
6
Standing Calf Raise
2
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
-
2
Leg Curl
2
5-8 reps
-
3
Hack Squat
2
5-8 reps
-
4
Leg Extension
2
7-10 reps
-
5
Hip Adductor (Machine)
2
7-10 reps
-
6
Standing Calf Raise
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
5-8 reps
-
2
T-Bar Row
2
5-8 reps
-
3
Pec Deck (Machine)
3
5-8 reps
-
4
Wide Grip Lat Pulldown
2
7-10 reps
-
5
Tricep Pushdown (Cable)
3
7-10 reps
-
6
Abs Crunch (Machine)
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
5-8 reps
-
2
T-Bar Row
2
5-8 reps
-
3
Pec Deck (Machine)
3
5-8 reps
-
4
Wide Grip Lat Pulldown
2
7-10 reps
-
5
Tricep Pushdown (Cable)
3
7-10 reps
-
6
Abs Crunch (Machine)
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
5-8 reps
-
2
T-Bar Row
2
5-8 reps
-
3
Pec Deck (Machine)
3
5-8 reps
-
4
Wide Grip Lat Pulldown
2
7-10 reps
-
5
Tricep Pushdown (Cable)
3
7-10 reps
-
6
Abs Crunch (Machine)
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
5-8 reps
-
2
T-Bar Row
2
5-8 reps
-
3
Pec Deck (Machine)
3
5-8 reps
-
4
Wide Grip Lat Pulldown
2
7-10 reps
-
5
Tricep Pushdown (Cable)
3
7-10 reps
-
6
Abs Crunch (Machine)
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
5-8 reps
-
2
T-Bar Row
2
5-8 reps
-
3
Pec Deck (Machine)
3
5-8 reps
-
4
Wide Grip Lat Pulldown
2
7-10 reps
-
5
Tricep Pushdown (Cable)
3
7-10 reps
-
6
Abs Crunch (Machine)
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
5-8 reps
-
2
T-Bar Row
2
5-8 reps
-
3
Pec Deck (Machine)
3
5-8 reps
-
4
Wide Grip Lat Pulldown
2
7-10 reps
-
5
Tricep Pushdown (Cable)
3
7-10 reps
-
6
Abs Crunch (Machine)
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
5-8 reps
-
2
T-Bar Row
2
5-8 reps
-
3
Pec Deck (Machine)
3
5-8 reps
-
4
Wide Grip Lat Pulldown
2
7-10 reps
-
5
Tricep Pushdown (Cable)
3
7-10 reps
-
6
Abs Crunch (Machine)
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
5-8 reps
-
2
T-Bar Row
2
5-8 reps
-
3
Pec Deck (Machine)
3
5-8 reps
-
4
Wide Grip Lat Pulldown
2
7-10 reps
-
5
Tricep Pushdown (Cable)
3
7-10 reps
-
6
Abs Crunch (Machine)
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
5-8 reps
-
2
T-Bar Row
2
5-8 reps
-
3
Pec Deck (Machine)
3
5-8 reps
-
4
Wide Grip Lat Pulldown
2
7-10 reps
-
5
Tricep Pushdown (Cable)
3
7-10 reps
-
6
Abs Crunch (Machine)
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
5-8 reps
-
2
T-Bar Row
2
5-8 reps
-
3
Pec Deck (Machine)
3
5-8 reps
-
4
Wide Grip Lat Pulldown
2
7-10 reps
-
5
Tricep Pushdown (Cable)
3
7-10 reps
-
6
Abs Crunch (Machine)
2
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10-13 reps
-
2
Incline Curl (Dumbbell)
3
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
5-8 reps
-
4
Single-Leg Leg Press
2
7-10 reps
-
5
Hip Adductor (Machine)
1
7-10 reps
-
6
Standing Calf Raise
2
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10-13 reps
-
2
Incline Curl (Dumbbell)
3
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
5-8 reps
-
4
Single-Leg Leg Press
2
7-10 reps
-
5
Hip Adductor (Machine)
1
7-10 reps
-
6
Standing Calf Raise
2
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10-13 reps
-
2
Incline Curl (Dumbbell)
3
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
5-8 reps
-
4
Single-Leg Leg Press
2
7-10 reps
-
5
Hip Adductor (Machine)
1
7-10 reps
-
6
Standing Calf Raise
2
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10-13 reps
-
2
Incline Curl (Dumbbell)
3
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
5-8 reps
-
4
Single-Leg Leg Press
2
7-10 reps
-
5
Hip Adductor (Machine)
1
7-10 reps
-
6
Standing Calf Raise
2
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10-13 reps
-
2
Incline Curl (Dumbbell)
3
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
5-8 reps
-
4
Single-Leg Leg Press
2
7-10 reps
-
5
Hip Adductor (Machine)
1
7-10 reps
-
6
Standing Calf Raise
2
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10-13 reps
-
2
Incline Curl (Dumbbell)
3
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
5-8 reps
-
4
Single-Leg Leg Press
2
7-10 reps
-
5
Hip Adductor (Machine)
1
7-10 reps
-
6
Standing Calf Raise
2
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10-13 reps
-
2
Incline Curl (Dumbbell)
3
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
5-8 reps
-
4
Single-Leg Leg Press
2
7-10 reps
-
5
Hip Adductor (Machine)
1
7-10 reps
-
6
Standing Calf Raise
2
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10-13 reps
-
2
Incline Curl (Dumbbell)
3
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
5-8 reps
-
4
Single-Leg Leg Press
2
7-10 reps
-
5
Hip Adductor (Machine)
1
7-10 reps
-
6
Standing Calf Raise
2
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10-13 reps
-
2
Incline Curl (Dumbbell)
3
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
5-8 reps
-
4
Single-Leg Leg Press
2
7-10 reps
-
5
Hip Adductor (Machine)
1
7-10 reps
-
6
Standing Calf Raise
2
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10-13 reps
-
2
Incline Curl (Dumbbell)
3
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
5-8 reps
-
4
Single-Leg Leg Press
2
7-10 reps
-
5
Hip Adductor (Machine)
1
7-10 reps
-
6
Standing Calf Raise
2
7-10 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
2
Lat Pulldown (Close Grip)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
3
Dip (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
-
-
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
10-13 Reps
10-13 Reps
-
-
6
Cable Crunch
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
Day 2
1
Preacher Curl (Dumbbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
2
Leg Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
3
Hack Squat
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
4
Leg Extension
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
5
Hip Adductor (Machine)
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
6
Standing Calf Raise
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
Day 3
1
Overhead Press (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
2
T-Bar Row
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
4
Wide Grip Lat Pulldown
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
7-10 Reps
7-10 Reps
7-10 Reps
-
-
-
6
Abs Crunch (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
Day 4
1
Lateral Raise (Cable)
1 Set
1 Set
10-13 Reps
10-13 Reps
-
-
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
4
Single-Leg Leg Press
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
5
Hip Adductor (Machine)
1 Set
7-10 Reps
-
6
Standing Calf Raise
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-