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Beginner upper lower body training

by Jezz Mess
2 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
    Aug 13, 2025 08:07

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!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.5%
Biceps
11.5%
Triceps
11%
Lats
9%
Front Delts
8.8%
Quadriceps
8.7%
Middle Delts
7.5%
Hamstrings
7.2%
Glutes
6.9%
Chest
5%
Calves
4.2%
Adductors
3.2%
Rear Delts
2.5%
Abs
1.5%
Forearms
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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