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BoostcampPNG

Upper Lower SBD

by Gustav B.
1 athletes joined

Program Description

To help people find a program for Them

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 11, 2026 06:21
  • Last Edited
    Mar 12, 2026 03:48
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.1%
Hamstrings
15.1%
Glutes
13.2%
Triceps
9%
Front Delts
8%
Abs
7.5%
Chest
7.1%
Biceps
4.9%
Lats
3.7%
Upper Back
3.7%
Forearms
3.4%
Adductors
2.9%
Lower Back
2.8%
Middle Delts
1.8%
Rear Delts
0.9%
Abductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
6 reps
6 reps
6 reps
50%
60%
65%
2
Deadlift (Barbell)
1
1
2
5 reps
4 reps
3 reps
50%
60%
67.5%
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Wrist Curls
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
6 reps
6 reps
6 reps
55%
65%
70%
2
Deadlift (Barbell)
1
1
2
5 reps
4 reps
3 reps
55%
65%
70%
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Wrist Curls
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
7 reps
7 reps
7 reps
55%
65%
70%
2
Deadlift (Barbell)
1
1
3
5 reps
4 reps
3 reps
55%
65%
70%
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Wrist Curls
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
7 reps
7 reps
7 reps
60%
67.5%
72.5%
2
Deadlift (Barbell)
1
1
3
5 reps
4 reps
3 reps
60%
67.5%
72.5%
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Wrist Curls
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
6 reps
6 reps
6 reps
60%
67.5%
75%
2
Deadlift (Barbell)
1
1
3
5 reps
4 reps
3 reps
60%
67.5%
75%
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Wrist Curls
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
6 reps
6 reps
6 reps
60%
70%
77.5%
2
Deadlift (Barbell)
1
1
3
5 reps
3 reps
2 reps
60%
70%
77.5%
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Wrist Curls
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5 reps
5 reps
5 reps
65%
72.5%
80%
2
Deadlift (Barbell)
1
1
3
5 reps
3 reps
2 reps
62.5%
72.5%
80%
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Wrist Curls
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
60%
70%
77.5%
82.5%
2
Deadlift (Barbell)
1
1
2
4 reps
3 reps
2 reps
60%
70%
77.5%
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Wrist Curls
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
4 reps
3 reps
40%
50%
60%
2
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Cable Crunch
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Hammer Curl (Dumbbell)
1
1
8 reps
6 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
4 reps
3 reps
45%
55%
62.5%
2
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Cable Crunch
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Hammer Curl (Dumbbell)
1
1
8 reps
6 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
4 reps
3 reps
45%
55%
65%
2
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Cable Crunch
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Hammer Curl (Dumbbell)
1
1
8 reps
6 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
4 reps
3 reps
50%
60%
67.5%
2
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Cable Crunch
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Hammer Curl (Dumbbell)
1
1
8 reps
6 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
3 reps
2 reps
55%
62.5%
70%
2
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Cable Crunch
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Hammer Curl (Dumbbell)
1
1
8 reps
6 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
4 reps
3 reps
2 reps
60%
67.5%
72.5%
2
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Cable Crunch
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Hammer Curl (Dumbbell)
1
1
8 reps
6 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
4 reps
3 reps
2 reps
60%
67.5%
75%
2
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Cable Crunch
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Hammer Curl (Dumbbell)
1
1
8 reps
6 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4 reps
3 reps
2 reps
60%
65%
70%
2
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Cable Crunch
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Hammer Curl (Dumbbell)
1
1
8 reps
6 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
60%
70%
2
Bench Press (Barbell)
1
1
2
5 reps
5 reps
5 reps
60%
67.5%
72.5%
3
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
55%
65%
70%
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
62.5%
72.5%
2
Bench Press (Barbell)
1
1
2
5 reps
5 reps
5 reps
60%
67.5%
75%
3
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
60%
67.5%
72.5%
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
60%
67.5%
75%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
60%
67.5%
75%
3
Deadlift (Barbell)
1
1
2
5 reps
4 reps
6 reps
55%
72.5%
75%
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
5 reps
5 reps
5 reps
60%
67.5%
75%
2
Bench Press (Barbell)
1
1
3
6 reps
5 reps
4 reps
60%
70%
77.5%
3
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
60%
67.5%
75%
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
5 reps
4 reps
5 reps
4 reps
60%
67.5%
75%
77.5%
2
Bench Press (Barbell)
1
1
3
6 reps
5 reps
4 reps
65%
72.5%
80%
3
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
60%
70%
77.5%
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
3 reps
5 reps
4 reps
60%
67.5%
75%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
4 reps
3 reps
65%
75%
82.5%
3
Deadlift (Barbell)
1
1
3
6 reps
5 reps
4 reps
65%
72.5%
80%
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
60%
70%
2
Bench Press (Barbell)
1
1
2
5 reps
5 reps
5 reps
60%
67.5%
72.5%
3
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
55%
65%
70%
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
60%
67.5%
75%
80%
85%
90%
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
65%
75%
82.5%
87.5%
92.5%
3
Deadlift (Barbell)
1
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2 reps
65%
72.5%
80%
82.5%
87.5%
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
6 Reps
6 Reps
6 Reps
50%
60%
65%
2
Deadlift (Barbell)
1 Set
1 Set
2 Sets
5 Reps
4 Reps
3 Reps
50%
60%
67.5%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
6
Wrist Curls
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
Day 2
1
Squat (Barbell)
1 Set
1 Set
2 Sets
5 Reps
4 Reps
3 Reps
40%
50%
60%
2
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
3
Lying Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Cable Crunch
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
7
Hammer Curl (Dumbbell)
1 Set
1 Set
8 Reps
6 Reps
@8
@8
Day 3
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
60%
70%
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
60%
67.5%
72.5%
3
Deadlift (Barbell)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
55%
65%
70%
4
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8