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Jakes Upper Lower

by Jake O.
2 athletes joined

Program Description

get jacked

Program Overview

  • Level
    Intermediate, Novice, Advanced, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 27, 2025 02:14
  • Last Edited
    Jun 18, 2025 09:55

Summary

Unlock your strength with Jake's Upper Lower program, a focused 12-week journey designed for those ready to elevate their training. Committing just two days a week, you'll engage in a balanced mix of upper and lower body workouts, utilizing machines and free weights to target all major muscle groups. Each session is crafted to maximize gains, featuring exercises like the Incline Chest Press and Pendulum Squat, ensuring you build muscle and enhance your performance efficiently. Get ready to transform your physique and boost your confidence with every rep!
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Lat Pulldown (Single Arm)
1
-
5
T-Bar Row
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Preacher Curl (Barbell)
1
-
9
Tricep Pushdown (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Lat Pulldown (Single Arm)
1
-
5
T-Bar Row
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Preacher Curl (Barbell)
1
-
9
Tricep Pushdown (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Lat Pulldown (Single Arm)
1
-
5
T-Bar Row
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Preacher Curl (Barbell)
1
-
9
Tricep Pushdown (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Lat Pulldown (Single Arm)
1
-
5
T-Bar Row
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Preacher Curl (Barbell)
1
-
9
Tricep Pushdown (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Lat Pulldown (Single Arm)
1
-
5
T-Bar Row
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Preacher Curl (Barbell)
1
-
9
Tricep Pushdown (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Lat Pulldown (Single Arm)
1
-
5
T-Bar Row
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Preacher Curl (Barbell)
1
-
9
Tricep Pushdown (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Lat Pulldown (Single Arm)
1
-
5
T-Bar Row
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Preacher Curl (Barbell)
1
-
9
Tricep Pushdown (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Lat Pulldown (Single Arm)
1
-
5
T-Bar Row
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Preacher Curl (Barbell)
1
-
9
Tricep Pushdown (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Lat Pulldown (Single Arm)
1
-
5
T-Bar Row
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Preacher Curl (Barbell)
1
-
9
Tricep Pushdown (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Lat Pulldown (Single Arm)
1
-
5
T-Bar Row
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Preacher Curl (Barbell)
1
-
9
Tricep Pushdown (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Lat Pulldown (Single Arm)
1
-
5
T-Bar Row
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Preacher Curl (Barbell)
1
-
9
Tricep Pushdown (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Lat Pulldown (Single Arm)
1
-
5
T-Bar Row
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Preacher Curl (Barbell)
1
-
9
Tricep Pushdown (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
6 reps
RPE 9
2
Hyperextension
1
6 reps
RPE 9
3
Leg Extension
1
6 reps
RPE 9
4
Seated Hamstring Curl
1
6 reps
RPE 9
5
Hip Adductor (Machine)
1
6 reps
RPE 9
6
Cable Crunch
1
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
6 reps
RPE 9
2
Hyperextension
1
6 reps
RPE 9
3
Leg Extension
1
6 reps
RPE 9
4
Seated Hamstring Curl
1
6 reps
RPE 9
5
Hip Adductor (Machine)
1
6 reps
RPE 9
6
Cable Crunch
1
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
6 reps
RPE 9
2
Hyperextension
1
6 reps
RPE 9
3
Leg Extension
1
6 reps
RPE 9
4
Seated Hamstring Curl
1
6 reps
RPE 9
5
Hip Adductor (Machine)
1
6 reps
RPE 9
6
Cable Crunch
1
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
6 reps
RPE 9
2
Hyperextension
1
6 reps
RPE 9
3
Leg Extension
1
6 reps
RPE 9
4
Seated Hamstring Curl
1
6 reps
RPE 9
5
Hip Adductor (Machine)
1
6 reps
RPE 9
6
Cable Crunch
1
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
6 reps
RPE 9
2
Hyperextension
1
6 reps
RPE 9
3
Leg Extension
1
6 reps
RPE 9
4
Seated Hamstring Curl
1
6 reps
RPE 9
5
Hip Adductor (Machine)
1
6 reps
RPE 9
6
Cable Crunch
1
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
6 reps
RPE 9
2
Hyperextension
1
6 reps
RPE 9
3
Leg Extension
1
6 reps
RPE 9
4
Seated Hamstring Curl
1
6 reps
RPE 9
5
Hip Adductor (Machine)
1
6 reps
RPE 9
6
Cable Crunch
1
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
6 reps
RPE 9
2
Hyperextension
1
6 reps
RPE 9
3
Leg Extension
1
6 reps
RPE 9
4
Seated Hamstring Curl
1
6 reps
RPE 9
5
Hip Adductor (Machine)
1
6 reps
RPE 9
6
Cable Crunch
1
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
6 reps
RPE 9
2
Hyperextension
1
6 reps
RPE 9
3
Leg Extension
1
6 reps
RPE 9
4
Seated Hamstring Curl
1
6 reps
RPE 9
5
Hip Adductor (Machine)
1
6 reps
RPE 9
6
Cable Crunch
1
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
6 reps
RPE 9
2
Hyperextension
1
6 reps
RPE 9
3
Leg Extension
1
6 reps
RPE 9
4
Seated Hamstring Curl
1
6 reps
RPE 9
5
Hip Adductor (Machine)
1
6 reps
RPE 9
6
Cable Crunch
1
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
6 reps
RPE 9
2
Hyperextension
1
6 reps
RPE 9
3
Leg Extension
1
6 reps
RPE 9
4
Seated Hamstring Curl
1
6 reps
RPE 9
5
Hip Adductor (Machine)
1
6 reps
RPE 9
6
Cable Crunch
1
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
6 reps
RPE 9
2
Hyperextension
1
6 reps
RPE 9
3
Leg Extension
1
6 reps
RPE 9
4
Seated Hamstring Curl
1
6 reps
RPE 9
5
Hip Adductor (Machine)
1
6 reps
RPE 9
6
Cable Crunch
1
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
6 reps
RPE 9
2
Hyperextension
1
6 reps
RPE 9
3
Leg Extension
1
6 reps
RPE 9
4
Seated Hamstring Curl
1
6 reps
RPE 9
5
Hip Adductor (Machine)
1
6 reps
RPE 9
6
Cable Crunch
1
6 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Incline Chest Press (Machine)
1 Set
-
2
Pec Deck (Machine)
1 Set
-
3
Wide Grip Lat Pulldown
1 Set
-
4
Lat Pulldown (Single Arm)
1 Set
-
5
T-Bar Row
1 Set
-
6
Lateral Raise (Machine)
1 Set
-
7
Shoulder Press (Machine)
1 Set
-
8
Preacher Curl (Barbell)
1 Set
-
9
Tricep Pushdown (Cable)
1 Set
-
Day 2
1
Pendulum Squat
1 Set
6 Reps
@9
2
Hyperextension
1 Set
6 Reps
@9
3
Leg Extension
1 Set
6 Reps
@9
4
Seated Hamstring Curl
1 Set
6 Reps
@9
5
Hip Adductor (Machine)
1 Set
6 Reps
@9
6
Cable Crunch
1 Set
6 Reps
@9