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BoostcampPNG

Upper Lower 4 dana

by Ivan K.

Program Description

Science based program koji fokusira na mal volumen i velik intezivitet treninga. Upper dan treba cca 1 i pol sat. Noge oko 50 minuta.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    Dec 16, 2025 03:05
  • Last Edited
    Dec 16, 2025 04:31
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.1%
Upper Back
10.1%
Biceps
8.9%
Hamstrings
8.9%
Front Delts
7.6%
Lats
7.6%
Forearms
7.6%
Glutes
7.6%
Abs
6.3%
Chest
5.1%
Middle Delts
5.1%
Quadriceps
5.1%
Lower Back
3.8%
Calves
2.5%
Adductors
2.5%
Rear Delts
1.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Tricep Extension (Cable)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
3
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
4
JM Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
5A
T-Bar Row
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
5B
Kelso Shrug (Chest Supported)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
6
Wide Grip Lat Pulldown
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
7
Seated Row (Cable)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
8
Preacher Curl (EZ Bar)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
9
Hammer Curl (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
10
Forearm Curl
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
11
Shoulder Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
12
Lateral Raise (Cable)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
13
Cable Crunch
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
14
Podlaktice
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
3
Hack Squat
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
4
Stiff Leg Deadlift
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
5
Calf Raise (Leg Press)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
6
Hip Adductor (Machine)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
7
Hip Thrust (Machine)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Tricep Extension (Cable)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
3
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
4
JM Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
5A
T-Bar Row
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
5B
Kelso Shrug (Chest Supported)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
6
Wide Grip Lat Pulldown
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
7
Seated Row (Cable)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
8
Preacher Curl (EZ Bar)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
9
Hammer Curl (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
10
Forearm Curl
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
11
Shoulder Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
12
Lateral Raise (Cable)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
13
Cable Crunch
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
14
Podlaktice
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
3
Hack Squat
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
4
Stiff Leg Deadlift
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
5
Calf Raise (Leg Press)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
6
Hip Adductor (Machine)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
7
Hip Thrust (Machine)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
2
Tricep Extension (Cable)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
3
Pec Deck (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
4
JM Press (Smith Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5A
T-Bar Row
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5B
Kelso Shrug (Chest Supported)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
6
Wide Grip Lat Pulldown
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
7
Seated Row (Cable)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
8
Preacher Curl (EZ Bar)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
9
Hammer Curl (Dumbbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
10
Forearm Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
11
Shoulder Press (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
12
Lateral Raise (Cable)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
13
Cable Crunch
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
14
Podlaktice
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
2
Tricep Extension (Cable)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
3
Pec Deck (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
4
JM Press (Smith Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5A
T-Bar Row
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5B
Kelso Shrug (Chest Supported)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
6
Wide Grip Lat Pulldown
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
7
Seated Row (Cable)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
8
Preacher Curl (EZ Bar)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
9
Hammer Curl (Dumbbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
10
Forearm Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
11
Shoulder Press (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
12
Lateral Raise (Cable)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
13
Cable Crunch
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
14
Podlaktice
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
Day 2
1
Leg Extension
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
2
Leg Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
3
Hack Squat
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
4
Stiff Leg Deadlift
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5
Calf Raise (Leg Press)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
6
Hip Adductor (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
7
Hip Thrust (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
Day 4
1
Leg Extension
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
2
Leg Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
3
Hack Squat
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
4
Stiff Leg Deadlift
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5
Calf Raise (Leg Press)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
6
Hip Adductor (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
7
Hip Thrust (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10