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Max's lower upper lower

by Maxwell James Souter

Program Description

Dive into Max's Lower Upper Lower program, a dynamic 1-week training plan designed for those looking to sculpt and strengthen their muscles. With three focused sessions per week, you'll engage in a variety of barbell, dumbbell, and machine exercises targeting both lower and upper body muscle groups. This intermediate-level program is perfect for gym-goers ready to elevate their fitness game and enhance their physique. Get ready to push your limits and achieve impressive results!

Program Overview

  • Level
    Intermediate
  • Goal
    Women's
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Mar 14, 2026 09:38
  • Last Edited
    Mar 15, 2026 07:33
Muscle Engagement
Front
Back
MuscleSet
Glutes
22.4%
Hamstrings
18.4%
Quadriceps
14.9%
Abs
6.7%
Abductors
6.7%
Upper Back
5.9%
Lats
4.7%
Biceps
3.9%
Lower Back
3.5%
Rear Delts
3.5%
Adductors
2.7%
Middle Delts
2.4%
Triceps
2.4%
Front Delts
1.2%
Forearms
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Hip Abductor (Machine)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Seated Row (Cable)
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
6
Bicep Curl (Barbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Walking Lunge
3
12 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hip Abductor (Machine)
4
20 reps
-
6
Glute Bridge (Dumbbell)
2
20 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Hip Thrust (Barbell)
4 Sets
12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Glute Kickback (Cable)
3 Sets
15 Reps
-
5
Leg Curl
3 Sets
15 Reps
-
6
Hip Abductor (Machine)
3 Sets
20 Reps
-
Day 2
1
Lat Pulldown
3 Sets
15 Reps
-
2
Seated Row (Cable)
3 Sets
15 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
6
Bicep Curl (Barbell)
2 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Walking Lunge
3 Sets
12 Reps
-
3
Leg Press (45 Degrees)
3 Sets
12 Reps
-
4
Step-Up (Weighted)
3 Sets
10 Reps
-
5
Hip Abductor (Machine)
4 Sets
20 Reps
-
6
Glute Bridge (Dumbbell)
2 Sets
20 Reps
-