logo
BoostcampPNG

BBB Upper/Lower

by

Program Description

Based around core lifts of Squat, Bench, Deadlift and OHP.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 10, 2026 01:19
  • Last Edited
    Apr 10, 2026 01:28
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.4%
Glutes
11.4%
Front Delts
10.6%
Hamstrings
10.6%
Abs
10.2%
Quadriceps
9.8%
Chest
7.3%
Upper Back
4.9%
Biceps
4.9%
Middle Delts
4.1%
Lats
3.3%
Forearms
3.3%
Lower Back
2.9%
Adductors
2%
Rear Delts
1.6%
Calves
1.6%
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
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Barbell)
3
8 reps
+5 lbs
4
Chest Fly (Cable)
3
10 reps
+5 lbs
5A
Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
5B
Rear Delt Fly (Cable)
3
10 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Barbell)
3
8 reps
+5 lbs
4
Chest Fly (Cable)
3
10 reps
+5 lbs
5A
Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
5B
Rear Delt Fly (Cable)
3
10 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Barbell)
3
8 reps
+5 lbs
4
Chest Fly (Cable)
3
10 reps
+5 lbs
5A
Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
5B
Rear Delt Fly (Cable)
3
10 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Barbell)
3
10 reps
50%
3
Bent Over Row (Barbell)
3
8 reps
+5 lbs
4
Chest Fly (Cable)
3
10 reps
+5 lbs
5A
Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
5B
Rear Delt Fly (Cable)
3
10 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
10 reps
50%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
+5 lbs
4
Farmer's Walk (Weighted)
3
1 mins
+5 lbs
5
Hanging Toes To Bar
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
+5 lbs
4
Farmer's Walk (Weighted)
3
1 mins
+5 lbs
5
Hanging Toes To Bar
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
5
10 reps
50%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
+5 lbs
4
Farmer's Walk (Weighted)
3
1 mins
+5 lbs
5
Hanging Toes To Bar
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Squat (Barbell)
3
10 reps
50%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
+5 lbs
4
Farmer's Walk (Weighted)
3
1 mins
+5 lbs
5
Hanging Toes To Bar
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Pull-Up (Weighted)
3
8 reps
+5 lbs
4
Dip (Weighted)
3
8 reps
+5 lbs
5A
Tricep Pushdown (Cable)
3
10 reps
+5 lbs
5B
Bicep Curl (Cable)
3
10 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
5 reps
70%
80%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Pull-Up (Weighted)
3
8 reps
+5 lbs
4
Dip (Weighted)
3
8 reps
+5 lbs
5A
Tricep Pushdown (Cable)
3
10 reps
+5 lbs
5B
Bicep Curl (Cable)
3
10 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Pull-Up (Weighted)
3
8 reps
+5 lbs
4
Dip (Weighted)
3
8 reps
+5 lbs
5A
Tricep Pushdown (Cable)
3
10 reps
+5 lbs
5B
Bicep Curl (Cable)
3
10 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Overhead Press (Barbell)
3
10 reps
50%
3
Pull-Up (Weighted)
3
8 reps
+5 lbs
4
Dip (Weighted)
3
8 reps
+5 lbs
5A
Tricep Pushdown (Cable)
3
10 reps
+5 lbs
5B
Bicep Curl (Cable)
3
10 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
5
10 reps
50% 1RM of Deadlift (Barbell)
3
Hip Thrust (Machine)
3
10 reps
+5 lbs
4A
Pallof Press
3
10 reps
+5 lbs
4B
Calf Raise (Machine)
3
10 reps
+5 lbs
* 1RM of Deadlift (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Romanian Deadlift (Barbell)
5
10 reps
50% 1RM of Deadlift (Barbell)
3
Hip Thrust (Machine)
3
10 reps
+5 lbs
4A
Pallof Press
3
10 reps
+5 lbs
4B
Calf Raise (Machine)
3
10 reps
+5 lbs
* 1RM of Deadlift (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
5
10 reps
50% 1RM of Deadlift (Barbell)
3
Hip Thrust (Machine)
3
10 reps
+5 lbs
4A
Pallof Press
3
10 reps
+5 lbs
4B
Calf Raise (Machine)
3
10 reps
+5 lbs
* 1RM of Deadlift (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Romanian Deadlift (Barbell)
3
10 reps
50% 1RM of Deadlift (Barbell)
3
Hip Thrust (Machine)
3
10 reps
+5 lbs
4A
Pallof Press
3
10 reps
+5 lbs
4B
Calf Raise (Machine)
3
10 reps
+5 lbs
* 1RM of Deadlift (Barbell)
Week 1
1 / 4 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
50%
50%
50%
50%
50%
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+5 lbs
+5 lbs
+5 lbs
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
5A
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
5B
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
50%
50%
50%
50%
50%
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
4
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
+5 lbs
+5 lbs
+5 lbs
5
Hanging Toes To Bar
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@6
@6
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
50%
50%
50%
50%
50%
3
Pull-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+5 lbs
+5 lbs
+5 lbs
4
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+5 lbs
+5 lbs
+5 lbs
5A
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
5B
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
50% 1RM of Deadlift (Barbell)
50% 1RM of Deadlift (Barbell)
50% 1RM of Deadlift (Barbell)
50% 1RM of Deadlift (Barbell)
50% 1RM of Deadlift (Barbell)
3
Hip Thrust (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
4A
Pallof Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
4B
Calf Raise (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs