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BWF RR Upper/Lower Modified

by Harvey Whyman
7 athletes joined

Program Description

Modifying the recommended routine to be upper/lower

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 16, 2025 10:32
  • Last Edited
    Jul 01, 2025 02:38

Summary

Transform your strength training routine with the BWF RR Upper/Lower Modified program, a comprehensive 8-week journey designed to enhance your upper and lower body strength. Comprising four days of focused workouts each week, this program features a blend of bodyweight and barbell exercises, including handstand progressions and squats, to build functional strength and improve muscle definition. Whether you're perfecting your pull-ups or mastering the Bulgarian split squat, this program is tailored to elevate your fitness game and push your limits. Get ready to challenge yourself and achieve your goals!
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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
Handstand Progression
3
-
2
L-Sit Progression
3
-
3A
Ring Dip
3
5-8 reps
-
3B
Pull-Up (Bodyweight)
3
5-8 reps
-
4A
Ring Push Up
3
8-12 reps
-
4B
Ring Row
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Progression
3
-
2
L-Sit Progression
3
-
3A
Ring Dip
3
5-8 reps
-
3B
Pull-Up (Bodyweight)
3
5-8 reps
-
4A
Ring Push Up
3
8-12 reps
-
4B
Ring Row
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Progression
3
-
2
L-Sit Progression
3
-
3A
Ring Dip
3
5-8 reps
-
3B
Pull-Up (Bodyweight)
3
5-8 reps
-
4A
Ring Push Up
3
8-12 reps
-
4B
Ring Row
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Progression
3
-
2
L-Sit Progression
3
-
3A
Ring Dip
3
5-8 reps
-
3B
Pull-Up (Bodyweight)
3
5-8 reps
-
4A
Ring Push Up
3
8-12 reps
-
4B
Ring Row
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Progression
3
-
2
L-Sit Progression
3
-
3A
Ring Dip
3
5-8 reps
-
3B
Pull-Up (Bodyweight)
3
5-8 reps
-
4A
Ring Push Up
3
8-12 reps
-
4B
Ring Row
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Progression
3
-
2
L-Sit Progression
3
-
3A
Ring Dip
3
5-8 reps
-
3B
Pull-Up (Bodyweight)
3
5-8 reps
-
4A
Ring Push Up
3
8-12 reps
-
4B
Ring Row
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Progression
3
-
2
L-Sit Progression
3
-
3A
Ring Dip
3
5-8 reps
-
3B
Pull-Up (Bodyweight)
3
5-8 reps
-
4A
Ring Push Up
3
8-12 reps
-
4B
Ring Row
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Progression
3
-
2
L-Sit Progression
3
-
3A
Ring Dip
3
5-8 reps
-
3B
Pull-Up (Bodyweight)
3
5-8 reps
-
4A
Ring Push Up
3
8-12 reps
-
4B
Ring Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Progression
3
-
2
L-Sit Progression
3
-
3A
Ring Curl
3
8-10 reps
-
3B
Pseudo Planche Push Ups
3
8-10 reps
-
4A
Pike Push Up
3
6-10 reps
-
4B
Pull-Up (Bodyweight)
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Progression
3
-
2
L-Sit Progression
3
-
3A
Ring Curl
3
8-10 reps
-
3B
Pseudo Planche Push Ups
3
8-10 reps
-
4A
Pike Push Up
3
6-10 reps
-
4B
Pull-Up (Bodyweight)
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Progression
3
-
2
L-Sit Progression
3
-
3A
Ring Curl
3
8-10 reps
-
3B
Pseudo Planche Push Ups
3
8-10 reps
-
4A
Pike Push Up
3
6-10 reps
-
4B
Pull-Up (Bodyweight)
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Progression
3
-
2
L-Sit Progression
3
-
3A
Ring Curl
3
8-10 reps
-
3B
Pseudo Planche Push Ups
3
8-10 reps
-
4A
Pike Push Up
3
6-10 reps
-
4B
Pull-Up (Bodyweight)
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Progression
3
-
2
L-Sit Progression
3
-
3A
Ring Curl
3
8-10 reps
-
3B
Pseudo Planche Push Ups
3
8-10 reps
-
4A
Pike Push Up
3
6-10 reps
-
4B
Pull-Up (Bodyweight)
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Progression
3
-
2
L-Sit Progression
3
-
3A
Ring Curl
3
8-10 reps
-
3B
Pseudo Planche Push Ups
3
8-10 reps
-
4A
Pike Push Up
3
6-10 reps
-
4B
Pull-Up (Bodyweight)
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Progression
3
-
2
L-Sit Progression
3
-
3A
Ring Curl
3
8-10 reps
-
3B
Pseudo Planche Push Ups
3
8-10 reps
-
4A
Pike Push Up
3
6-10 reps
-
4B
Pull-Up (Bodyweight)
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Progression
3
-
2
L-Sit Progression
3
-
3A
Ring Curl
3
8-10 reps
-
3B
Pseudo Planche Push Ups
3
8-10 reps
-
4A
Pike Push Up
3
6-10 reps
-
4B
Pull-Up (Bodyweight)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Clamshells (Band)
1B
Glute Bridge (Bodyweight)
1
-
1C
Fire Hydrants
1
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Side Lying Leg Raises
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Clamshells (Band)
1B
Glute Bridge (Bodyweight)
1
-
1C
Fire Hydrants
1
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Side Lying Leg Raises
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Clamshells (Band)
1B
Glute Bridge (Bodyweight)
1
-
1C
Fire Hydrants
1
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Side Lying Leg Raises
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Clamshells (Band)
1B
Glute Bridge (Bodyweight)
1
-
1C
Fire Hydrants
1
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Side Lying Leg Raises
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Clamshells (Band)
1B
Glute Bridge (Bodyweight)
1
-
1C
Fire Hydrants
1
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Side Lying Leg Raises
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Clamshells (Band)
1B
Glute Bridge (Bodyweight)
1
-
1C
Fire Hydrants
1
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Side Lying Leg Raises
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Clamshells (Band)
1B
Glute Bridge (Bodyweight)
1
-
1C
Fire Hydrants
1
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Side Lying Leg Raises
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Clamshells (Band)
1B
Glute Bridge (Bodyweight)
1
-
1C
Fire Hydrants
1
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Side Lying Leg Raises
3
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Handstand Progression
3 Sets
-
2
L-Sit Progression
3 Sets
-
3A
Ring Dip
3 Sets
5-8 Reps
-
3B
Pull-Up (Bodyweight)
3 Sets
5-8 Reps
-
4A
Ring Push Up
3 Sets
8-12 Reps
-
4B
Ring Row
3 Sets
8-12 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
4-6 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
-
4
Standing Calf Raise
3 Sets
15-20 Reps
-
Day 3
1
Handstand Progression
3 Sets
-
2
L-Sit Progression
3 Sets
-
3A
Ring Curl
3 Sets
8-10 Reps
-
3B
Pseudo Planche Push Ups
3 Sets
8-10 Reps
-
4A
Pike Push Up
3 Sets
6-10 Reps
-
4B
Pull-Up (Bodyweight)
3 Sets
5-8 Reps
-
Day 4
1A
Clamshells (Band)
1B
Glute Bridge (Bodyweight)
1 Set
-
1C
Fire Hydrants
1 Set
-
2
Hip Thrust (Barbell)
3 Sets
10-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
-
4
Standing Calf Raise
3 Sets
15-20 Reps
-
5
Side Lying Leg Raises
3 Sets
15 Reps
-