Mania (Upper/Lower)

Unleash your potential with the 12-week Mania (Upper/Lower) program, designed for those ready to build strength and muscle through a balanced 4-day split. Each workout focuses on compound and isolation movements, targeting all major muscle groups to maximize gains and enhance endurance. With a blend of barbell, cable, and machine exercises, you'll challenge your limits while developing a well-rounded physique. Get ready to elevate your training and achieve your fitness goals!

Mania is a 4 day per week training program that primarily focuses on hypertrophy and general strength. This is for those who want to build muscle and like training but also like to have their rest days. Mania is built with the novice lifter in mind, but is effective enough for an intermediate to see progress. 

Like the title says, this program is an Upper/Lower split, meaning that you will train lower body muscles twice per week and your upper body muscles twice per week. Three days during the week are rest days. During those rest days, prehab, static stretching, and cardio can be done as active recovery. The split goes as follows: L/U/Rest/L/U/Rest/Rest. The idea is that if you start the program on a Monday, you will have the weekend to rest. This also gives time between lower days, as those take time to recover from.

The main expectation is that you train hard. Intensity is the name of the game for this program as the amount of sets isn't particularly high. You should be pushing until you can't get another rep out while you are in the prescribed rep ranges. If you think you can do more than the prescribed rep ranges, that is a sign to add more weight. If you are constantly at the higher end of the rep ranges for an exercise, it is time to increase the weight. If you are not meeting the rep range on an exercise, you're obviously going too heavy.

This goes without saying but technique is important as you increase your weight and intensity. Sacrificing form to horse that last rep could lead to a one-way ticket to Snap City. We obviously don't want that. Boostcamp provides technique videos paired with each exercise, so if you're unsure on how to do an exercise, click on the exercise you are doing and the video will be directly linked. 

Moreover,  the negative portions of each exercise should be controlled. Slower negatives are better for muscle growth. Negatives should be about 2-4 seconds depending on the exercise. For example, it would be harder to control the negative on a squat than on a leg extension. 

That's about it. Get jacked and stacked!


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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Seated Row (Cable)

Hamstring Curl

Standing Calf Raise

Leg Extension

Decline Sit Up (Weighted)

Incline Bench Press (Smith Machine)

Pec Deck (Machine)

Lat Pulldown

Rear Delt Fly (Dumbbell)

One Arm Lateral Raise (Cable)

Romanian Deadlift (Barbell)

Leg Press

Seated Hamstring Curl

Overhead Press (Barbell)

Bench Press (Dumbbell)

Chest Supported Row (Dumbbell)

Tricep Pushdown (Cable)

Incline Curl (Dumbbell)

Lateral Raise (Dumbbell)

Reverse Pec Deck

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