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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!
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.7%
Quadriceps
10.4%
Hamstrings
10.4%
Triceps
10.1%
Lats
10.1%
Front Delts
8%
Calves
7.2%
Upper Back
7.2%
Chest
6.5%
Lower Back
4.3%
Biceps
4.3%
Abs
2.9%
Middle Delts
2.2%
Adductors
1.4%
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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
-