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BoostcampPNG

Upper Lower Program

by Lucas Moscatt

Program Description

Build muscle while still having a life outside the gym.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 05, 2025 07:45
  • Last Edited
    Aug 05, 2025 08:42
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Wide Grip Pull-Up
3
8 reps
RPE 8
3
Chest Fly (Machine)
2
12 reps
RPE 9
4
Chest Supported Row (Machine)
2
12 reps
RPE 9
5
Reverse Pec Deck
2
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Wide Grip Pull-Up
3
8 reps
RPE 8
3
Chest Fly (Machine)
2
12 reps
RPE 9
4
Chest Supported Row (Machine)
2
12 reps
RPE 9
5
Reverse Pec Deck
2
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
RPE 8
2
Wide Grip Pull-Up
2
8 reps
RPE 8
3
Chest Fly (Machine)
2
12 reps
RPE 9
4
Chest Supported Row (Machine)
2
12 reps
RPE 9
5
Reverse Pec Deck
2
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Wide Grip Pull-Up
3
8 reps
RPE 8
3
Chest Fly (Machine)
2
12 reps
RPE 9
4
Chest Supported Row (Machine)
2
12 reps
RPE 9
5
Reverse Pec Deck
2
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12 reps
RPE 8
2
Squat (Barbell)
3
8 reps
RPE 9
3
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
5
Leg Extension
2
12 reps
RPE 10
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12 reps
RPE 8
2
Squat (Barbell)
3
8 reps
RPE 9
3
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
5
Leg Extension
2
12 reps
RPE 10
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12 reps
RPE 8
2
Squat (Barbell)
3
8 reps
RPE 9
3
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
5
Leg Extension
2
12 reps
RPE 10
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12 reps
RPE 8
2
Squat (Barbell)
3
8 reps
RPE 9
3
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
5
Leg Extension
2
12 reps
RPE 10
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
12 reps
RPE 9
2
Bench Press (Barbell)
2
8 reps
RPE 8
3
Chin-Up (Bodyweight)
2
8 reps
RPE 8
4
Overhead Press (Barbell)
2
8 reps
RPE 8
5
Seated Row (Cable)
2
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
12 reps
RPE 9
2
Bench Press (Barbell)
2
8 reps
RPE 8
3
Chin-Up (Bodyweight)
2
8 reps
RPE 8
4
Overhead Press (Barbell)
2
8 reps
RPE 8
5
Seated Row (Cable)
2
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
12 reps
RPE 9
2
Bench Press (Barbell)
2
8 reps
RPE 8
3
Chin-Up (Bodyweight)
2
8 reps
RPE 8
4
Overhead Press (Barbell)
2
8 reps
RPE 8
5
Seated Row (Cable)
2
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
12 reps
RPE 9
2
Bench Press (Barbell)
2
8 reps
RPE 8
3
Chin-Up (Bodyweight)
2
8 reps
RPE 8
4
Overhead Press (Barbell)
2
8 reps
RPE 8
5
Seated Row (Cable)
2
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10 reps
RPE 10
2
Walking Lunge
2
12 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 10
4
Seated Hamstring Curl
2
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10 reps
RPE 10
2
Walking Lunge
2
12 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 10
4
Seated Hamstring Curl
2
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10 reps
RPE 10
2
Walking Lunge
2
12 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 10
4
Seated Hamstring Curl
2
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10 reps
RPE 10
2
Walking Lunge
2
12 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 10
4
Seated Hamstring Curl
2
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
2
Wide Grip Pull-Up
3 Sets
8 Reps
@8
3
Chest Fly (Machine)
2 Sets
12 Reps
@9
4
Chest Supported Row (Machine)
2 Sets
12 Reps
@9
5
Reverse Pec Deck
2 Sets
12 Reps
@9
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9
Day 2
1
Seated Hamstring Curl
3 Sets
12 Reps
@8
2
Squat (Barbell)
3 Sets
8 Reps
@9
3
Leg Press (45 Degrees)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@8
5
Leg Extension
2 Sets
12 Reps
@10
6
Standing Calf Raise
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
Day 3
1
Single Arm Iso Row
2 Sets
12 Reps
@9
2
Bench Press (Barbell)
2 Sets
8 Reps
@8
3
Chin-Up (Bodyweight)
2 Sets
8 Reps
@8
4
Overhead Press (Barbell)
2 Sets
8 Reps
@8
5
Seated Row (Cable)
2 Sets
8 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
7
V-Handle Tricep Pushdown (Cable)
2 Sets
12 Reps
@10
Day 4
1
Hack Squat
2 Sets
10 Reps
@10
2
Walking Lunge
2 Sets
12 Reps
@9
3
Leg Extension
2 Sets
12 Reps
@10
4
Seated Hamstring Curl
2 Sets
12 Reps
@9
5
Seated Calf Raise
3 Sets
12 Reps
@9