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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
    May 23, 2025 03:57
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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