logo
BoostcampPNG

Beginner upper lower body training

by Jezz Mess
1 athletes joined

Program Description

building size and strength

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 16, 2024 02:54
  • Last Edited
    Jun 18, 2025 11:19

Summary

Kickstart your fitness journey with this 2-week Beginner Upper Lower Body Training program, designed for those ready to build strength and confidence. Committing to just four days a week, you’ll engage in a balanced mix of lower and upper body workouts, featuring essential movements like Goblet Squats, Seated Wide-Grip Rows, and Hip Thrusts. Each session is crafted to challenge your muscles with a focus on proper form and progressive overload, ensuring you hit that sweet spot of 12-15 reps per set. Get ready to elevate your training and lay the foundation for your fitness goals!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12-15 reps
RPE 7
2
Lying Leg Curl
3
12 reps
RPE 7
3
Reverse Lunge (Dumbbell)
3
12-15 reps
RPE 7
4
Hip Thrust Machine
3
15 reps
RPE 7
5A
Tricep Extension (Cable)
3
12 reps
RPE 7
5B
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Standing Calf Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 8
2
Lying Leg Curl
3
12 reps
RPE 7
3
Reverse Lunge (Dumbbell)
3
12-15 reps
RPE 8
4
Hip Thrust Machine
3
15 reps
RPE 7
5A
Tricep Extension (Cable)
3
12 reps
RPE 7
5B
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Standing Calf Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7
2
Chest Press (Machine)
3
12 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 7
5A
Upright Row (Cable)
3
15 reps
RPE 7
5B
Hammer Curl (Cable)
3
12 reps
RPE 7
5C
Rear Delt Fly (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7
2
Incline Chest Press (Machine)
3
12 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 7
5A
Upright Row (Cable)
3
15 reps
RPE 7
5B
Hammer Curl (Cable)
3
12 reps
RPE 7
5C
Rear Delt Fly (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 8
2
Seated Leg Curl Machine
3
15 reps
RPE 7
3
Reverse Lunge (Dumbbell)
2
12 reps
RPE 8
4
Hip Thrust Machine
3
12 reps
RPE 7
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5B
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Standing Calf Raise
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 8
2
Seated Leg Curl Machine
3
15 reps
RPE 7
3
Reverse Lunge (Dumbbell)
2
12 reps
RPE 8
4
Hip Thrust Machine
3
12 reps
RPE 7
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5B
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Standing Calf Raise
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Chest Supported Row (Machine)
3
12 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Assisted)
3
12 reps
RPE 7
5
W Raise
3
15 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 8
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Assisted)
3
12 reps
RPE 7
5
W Raise
3
15 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 8
Week 1
1 / 2 Weeks
Day 1
1
Goblet Squat
3 Sets
12-15 Reps
@7
2
Lying Leg Curl
3 Sets
12 Reps
@7
3
Reverse Lunge (Dumbbell)
3 Sets
12-15 Reps
@7
4
Hip Thrust Machine
3 Sets
15 Reps
@7
5A
Tricep Extension (Cable)
3 Sets
12 Reps
@7
5B
Bicep Curl (Cable)
3 Sets
12 Reps
@7
6
Standing Calf Raise
3 Sets
15 Reps
@7
Day 2
1
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@7
2
Chest Press (Machine)
3 Sets
12 Reps
@7
3
Lat Pulldown
3 Sets
12 Reps
@7
4
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@7
5A
Upright Row (Cable)
3 Sets
15 Reps
@7
5B
Hammer Curl (Cable)
3 Sets
12 Reps
@7
5C
Rear Delt Fly (Cable)
3 Sets
12 Reps
@7
Day 3
1
Squat (Smith Machine)
3 Sets
10 Reps
@8
2
Seated Leg Curl Machine
3 Sets
15 Reps
@7
3
Reverse Lunge (Dumbbell)
2 Sets
12 Reps
@8
4
Hip Thrust Machine
3 Sets
12 Reps
@7
5A
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
5B
Bicep Curl (Cable)
3 Sets
12 Reps
@7
6
Standing Calf Raise
2 Sets
12 Reps
@7
Day 4
1
Chest Press (Machine)
3 Sets
12 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
3
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@8
4
Pull-Up (Assisted)
3 Sets
12 Reps
@7
5
W Raise
3 Sets
15 Reps
@7
6
Hammer Curl
3 Sets
12 Reps
@8