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New year Upper/Lower

by BeastLevrone

Program Description

Kickstart your fitness journey with the **New Year Upper/Lower** program! Over the course of 8 weeks, you'll engage in 32 dynamic workouts that alternate between upper and lower body training, ensuring balanced muscle development and optimal recovery. Each session incorporates a mix of compound and isolation exercises, including the Incline Bench Press and Squats, tailored to enhance strength and endurance. With a focus on progressive overload and varied rep ranges, you'll build muscle and boost your performance, setting the stage for a stronger, fitter you in the new year!

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 01, 2026 02:08
  • Last Edited
    Jan 05, 2026 03:33
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.2%
Quadriceps
9.7%
Glutes
8.5%
Upper Back
8.3%
Biceps
7.8%
Triceps
7.3%
Lats
6.7%
Abs
6.4%
Chest
6.2%
Middle Delts
5.3%
Calves
5.3%
Front Delts
4.1%
Adductors
3.7%
Lower Back
3.2%
Rear Delts
3.2%
Forearms
1.7%
Abductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
8-10 reps
RPE 10
3
Mr Olimpia Later Raise
2
1
6-8 reps
10-15 reps
RPE 10
RPE 10
4
Bayesian Curl
2
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
6
Dorian Yates Back Machine
2
6-8 reps
RPE 10
7
High Row
2
6-8 reps
RPE 10
8
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
8-10 reps
RPE 10
3
Mr Olimpia Later Raise
2
1
6-8 reps
10-15 reps
RPE 10
RPE 10
4
Bayesian Curl
2
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
6
Dorian Yates Back Machine
2
6-8 reps
RPE 10
7
High Row
2
6-8 reps
RPE 10
8
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
8-10 reps
RPE 10
3
Mr Olimpia Later Raise
2
1
6-8 reps
10-15 reps
RPE 10
RPE 10
4
Bayesian Curl
2
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
6
Dorian Yates Back Machine
2
6-8 reps
RPE 10
7
High Row
2
6-8 reps
RPE 10
8
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
8-10 reps
RPE 10
3
Mr Olimpia Later Raise
2
1
6-8 reps
10-15 reps
RPE 10
RPE 10
4
Bayesian Curl
2
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
6
Dorian Yates Back Machine
2
6-8 reps
RPE 10
7
High Row
2
6-8 reps
RPE 10
8
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
8-10 reps
RPE 10
3
Mr Olimpia Later Raise
2
1
6-8 reps
10-15 reps
RPE 10
RPE 10
4
Bayesian Curl
2
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
6
Dorian Yates Back Machine
2
6-8 reps
RPE 10
7
High Row
2
6-8 reps
RPE 10
8
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
8-10 reps
RPE 10
3
Mr Olimpia Later Raise
2
1
6-8 reps
10-15 reps
RPE 10
RPE 10
4
Bayesian Curl
2
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
6
Dorian Yates Back Machine
2
6-8 reps
RPE 10
7
High Row
2
6-8 reps
RPE 10
8
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
8-10 reps
RPE 10
3
Mr Olimpia Later Raise
2
1
6-8 reps
10-15 reps
RPE 10
RPE 10
4
Bayesian Curl
2
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
6
Dorian Yates Back Machine
2
6-8 reps
RPE 10
7
High Row
2
6-8 reps
RPE 10
8
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
8-10 reps
RPE 10
3
Mr Olimpia Later Raise
2
1
6-8 reps
10-15 reps
RPE 10
RPE 10
4
Bayesian Curl
2
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
6
Dorian Yates Back Machine
2
6-8 reps
RPE 10
7
High Row
2
6-8 reps
RPE 10
8
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
8-10 reps
RPE 10
5
Hyperextension
3
8-10 reps
RPE 10
6
Calf Raise (Machine)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
8-10 reps
RPE 10
5
Hyperextension
3
8-10 reps
RPE 10
6
Calf Raise (Machine)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
8-10 reps
RPE 10
5
Hyperextension
3
8-10 reps
RPE 10
6
Calf Raise (Machine)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
8-10 reps
RPE 10
5
Hyperextension
3
8-10 reps
RPE 10
6
Calf Raise (Machine)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
8-10 reps
RPE 10
5
Hyperextension
3
8-10 reps
RPE 10
6
Calf Raise (Machine)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
8-10 reps
RPE 10
5
Hyperextension
3
8-10 reps
RPE 10
6
Calf Raise (Machine)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
8-10 reps
RPE 10
5
Hyperextension
3
8-10 reps
RPE 10
6
Calf Raise (Machine)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
8-10 reps
RPE 10
5
Hyperextension
3
8-10 reps
RPE 10
6
Calf Raise (Machine)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Tricep Extension (Dumbbell)
3
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
Bicep Curl (Cable)
3
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Lateral Raise (Machine)
3
6-8 reps
RPE 10
6
Bent Over Row (Dumbbell)
2
6-8 reps
RPE 10
7
Single Arm Row (Cable)
2
6-8 reps
RPE 10
8
Rear Delt Fly (Machine)
3
8-10 reps
RPE 10
9
Cable Crossover
3
8-10 reps
RPE 10
10
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Tricep Extension (Dumbbell)
3
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
Bicep Curl (Cable)
3
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Lateral Raise (Machine)
3
6-8 reps
RPE 10
6
Bent Over Row (Dumbbell)
2
6-8 reps
RPE 10
7
Single Arm Row (Cable)
2
6-8 reps
RPE 10
8
Rear Delt Fly (Machine)
3
8-10 reps
RPE 10
9
Cable Crossover
3
8-10 reps
RPE 10
10
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Tricep Extension (Dumbbell)
3
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
Bicep Curl (Cable)
3
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Lateral Raise (Machine)
3
6-8 reps
RPE 10
6
Bent Over Row (Dumbbell)
2
6-8 reps
RPE 10
7
Single Arm Row (Cable)
2
6-8 reps
RPE 10
8
Rear Delt Fly (Machine)
3
8-10 reps
RPE 10
9
Cable Crossover
3
8-10 reps
RPE 10
10
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Tricep Extension (Dumbbell)
3
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
Bicep Curl (Cable)
3
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Lateral Raise (Machine)
3
6-8 reps
RPE 10
6
Bent Over Row (Dumbbell)
2
6-8 reps
RPE 10
7
Single Arm Row (Cable)
2
6-8 reps
RPE 10
8
Rear Delt Fly (Machine)
3
8-10 reps
RPE 10
9
Cable Crossover
3
8-10 reps
RPE 10
10
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Tricep Extension (Dumbbell)
3
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
Bicep Curl (Cable)
3
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Lateral Raise (Machine)
3
6-8 reps
RPE 10
6
Bent Over Row (Dumbbell)
2
6-8 reps
RPE 10
7
Single Arm Row (Cable)
2
6-8 reps
RPE 10
8
Rear Delt Fly (Machine)
3
8-10 reps
RPE 10
9
Cable Crossover
3
8-10 reps
RPE 10
10
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Tricep Extension (Dumbbell)
3
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
Bicep Curl (Cable)
3
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Lateral Raise (Machine)
3
6-8 reps
RPE 10
6
Bent Over Row (Dumbbell)
2
6-8 reps
RPE 10
7
Single Arm Row (Cable)
2
6-8 reps
RPE 10
8
Rear Delt Fly (Machine)
3
8-10 reps
RPE 10
9
Cable Crossover
3
8-10 reps
RPE 10
10
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Tricep Extension (Dumbbell)
3
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
Bicep Curl (Cable)
3
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Lateral Raise (Machine)
3
6-8 reps
RPE 10
6
Bent Over Row (Dumbbell)
2
6-8 reps
RPE 10
7
Single Arm Row (Cable)
2
6-8 reps
RPE 10
8
Rear Delt Fly (Machine)
3
8-10 reps
RPE 10
9
Cable Crossover
3
8-10 reps
RPE 10
10
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Tricep Extension (Dumbbell)
3
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
Bicep Curl (Cable)
3
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Lateral Raise (Machine)
3
6-8 reps
RPE 10
6
Bent Over Row (Dumbbell)
2
6-8 reps
RPE 10
7
Single Arm Row (Cable)
2
6-8 reps
RPE 10
8
Rear Delt Fly (Machine)
3
8-10 reps
RPE 10
9
Cable Crossover
3
8-10 reps
RPE 10
10
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-8 reps
RPE 10
2
Lying Leg Curl
2
6-8 reps
RPE 10
3
Hip Thrust (Machine)
3
6-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
5
Leg Extension
2
10-12 reps
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
RPE 10
7
Calf Raise (Machine)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-8 reps
RPE 10
2
Lying Leg Curl
2
6-8 reps
RPE 10
3
Hip Thrust (Machine)
3
6-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
5
Leg Extension
2
10-12 reps
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
RPE 10
7
Calf Raise (Machine)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-8 reps
RPE 10
2
Lying Leg Curl
2
6-8 reps
RPE 10
3
Hip Thrust (Machine)
3
6-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
5
Leg Extension
2
10-12 reps
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
RPE 10
7
Calf Raise (Machine)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-8 reps
RPE 10
2
Lying Leg Curl
2
6-8 reps
RPE 10
3
Hip Thrust (Machine)
3
6-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
5
Leg Extension
2
10-12 reps
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
RPE 10
7
Calf Raise (Machine)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-8 reps
RPE 10
2
Lying Leg Curl
2
6-8 reps
RPE 10
3
Hip Thrust (Machine)
3
6-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
5
Leg Extension
2
10-12 reps
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
RPE 10
7
Calf Raise (Machine)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-8 reps
RPE 10
2
Lying Leg Curl
2
6-8 reps
RPE 10
3
Hip Thrust (Machine)
3
6-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
5
Leg Extension
2
10-12 reps
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
RPE 10
7
Calf Raise (Machine)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-8 reps
RPE 10
2
Lying Leg Curl
2
6-8 reps
RPE 10
3
Hip Thrust (Machine)
3
6-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
5
Leg Extension
2
10-12 reps
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
RPE 10
7
Calf Raise (Machine)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-8 reps
RPE 10
2
Lying Leg Curl
2
6-8 reps
RPE 10
3
Hip Thrust (Machine)
3
6-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
5
Leg Extension
2
10-12 reps
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
RPE 10
7
Calf Raise (Machine)
3
10-12 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@10
2
Pec Deck (Machine)
2 Sets
8-10 Reps
@10
3
Mr Olimpia Later Raise
2 Sets
1 Set
6-8 Reps
10-15 Reps
@10
@10
4
Bayesian Curl
2 Sets
6-8 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
6-8 Reps
@10
6
Dorian Yates Back Machine
2 Sets
6-8 Reps
@10
7
High Row
2 Sets
6-8 Reps
@10
8
Abs Crunch (Machine)
3 Sets
10-15 Reps
@10
Day 2
1
Squat (Barbell)
2 Sets
1 Set
4-6 Reps
10-15 Reps
@10
@10
2
Leg Press
2 Sets
6-8 Reps
@10
3
Leg Extension
2 Sets
6-8 Reps
@10
4
Lying Leg Curl
2 Sets
8-10 Reps
@10
5
Hyperextension
3 Sets
8-10 Reps
@10
6
Calf Raise (Machine)
3 Sets
6-8 Reps
@10
Day 3
1
Incline Tricep Extension (Dumbbell)
3 Sets
6-8 Reps
@10
2
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@10
3
Bicep Curl (Cable)
3 Sets
6-8 Reps
@10
4
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
@10
5
Lateral Raise (Machine)
3 Sets
6-8 Reps
@10
6
Bent Over Row (Dumbbell)
2 Sets
6-8 Reps
@10
7
Single Arm Row (Cable)
2 Sets
6-8 Reps
@10
8
Rear Delt Fly (Machine)
3 Sets
8-10 Reps
@10
9
Cable Crossover
3 Sets
8-10 Reps
@10
10
Abs Crunch (Machine)
3 Sets
10-15 Reps
@10
Day 4
1
Seated Hamstring Curl
3 Sets
6-8 Reps
@10
2
Lying Leg Curl
2 Sets
6-8 Reps
@10
3
Hip Thrust (Machine)
3 Sets
6-8 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@10
5
Leg Extension
2 Sets
10-12 Reps
@10
6
Hip Adductor (Machine)
3 Sets
10-15 Reps
@10
7
Calf Raise (Machine)
3 Sets
10-12 Reps
@10