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Upper/Lower Shafting

by Sean D.
1 athletes joined

Program Description

Gain chest back and arm size and shed body fat.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    100 minutes
  • Created
    Nov 26, 2024 03:22
  • Last Edited
    Jun 18, 2025 08:49

Summary

Transform your upper and lower body strength with the Upper/Lower Shafting program, an 8-week journey designed for serious lifters. Comprising four training days each week, this program balances compound and isolation movements, ensuring comprehensive muscle engagement. From bench presses to leg curls, you'll tackle a variety of exercises that target all major muscle groups, enhancing your strength and definition. Equip yourself with a full gym and get ready to elevate your fitness game!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
3
6-10 reps
RPE 9
3
Angled Shoulder Press Machine
3
6-8 reps
RPE 9
4
Panatta Chest Press
3
6-10 reps
RPE 9
5
Angled Cable Row
3
6-10 reps
RPE 9
6
Bicep Curl (Cable)
3
8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8 reps
RPE 9
8
Panatta Shoulder Fly (Cable)
3
8 reps
RPE 9
9
Gymleco Bicep Curl
3
8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
3
6-10 reps
RPE 9
3
Angled Shoulder Press Machine
3
6-8 reps
RPE 9
4
Panatta Chest Press
3
6-10 reps
RPE 9
5
Angled Cable Row
3
6-10 reps
RPE 9
6
Bicep Curl (Cable)
3
8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8 reps
RPE 9
8
Panatta Shoulder Fly (Cable)
3
8 reps
RPE 9
9
Gymleco Bicep Curl
3
8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
3
6-10 reps
RPE 9
3
Angled Shoulder Press Machine
3
6-8 reps
RPE 9
4
Panatta Chest Press
3
6-10 reps
RPE 9
5
Angled Cable Row
3
6-10 reps
RPE 9
6
Bicep Curl (Cable)
3
8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8 reps
RPE 9
8
Panatta Shoulder Fly (Cable)
3
8 reps
RPE 9
9
Gymleco Bicep Curl
3
8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
3
6-10 reps
RPE 9
3
Angled Shoulder Press Machine
3
6-8 reps
RPE 9
4
Panatta Chest Press
3
6-10 reps
RPE 9
5
Angled Cable Row
3
6-10 reps
RPE 9
6
Bicep Curl (Cable)
3
8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8 reps
RPE 9
8
Panatta Shoulder Fly (Cable)
3
8 reps
RPE 9
9
Gymleco Bicep Curl
3
8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
3
6-10 reps
RPE 9
3
Angled Shoulder Press Machine
3
6-8 reps
RPE 9
4
Panatta Chest Press
3
6-10 reps
RPE 9
5
Angled Cable Row
3
6-10 reps
RPE 9
6
Bicep Curl (Cable)
3
8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8 reps
RPE 9
8
Panatta Shoulder Fly (Cable)
3
8 reps
RPE 9
9
Gymleco Bicep Curl
3
8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
3
6-10 reps
RPE 9
3
Angled Shoulder Press Machine
3
6-8 reps
RPE 9
4
Panatta Chest Press
3
6-10 reps
RPE 9
5
Angled Cable Row
3
6-10 reps
RPE 9
6
Bicep Curl (Cable)
3
8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8 reps
RPE 9
8
Panatta Shoulder Fly (Cable)
3
8 reps
RPE 9
9
Gymleco Bicep Curl
3
8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
3
6-10 reps
RPE 9
3
Angled Shoulder Press Machine
3
6-8 reps
RPE 9
4
Panatta Chest Press
3
6-10 reps
RPE 9
5
Angled Cable Row
3
6-10 reps
RPE 9
6
Bicep Curl (Cable)
3
8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8 reps
RPE 9
8
Panatta Shoulder Fly (Cable)
3
8 reps
RPE 9
9
Gymleco Bicep Curl
3
8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
3
6-10 reps
RPE 9
3
Angled Shoulder Press Machine
3
6-8 reps
RPE 9
4
Panatta Chest Press
3
6-10 reps
RPE 9
5
Angled Cable Row
3
6-10 reps
RPE 9
6
Bicep Curl (Cable)
3
8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8 reps
RPE 9
8
Panatta Shoulder Fly (Cable)
3
8 reps
RPE 9
9
Gymleco Bicep Curl
3
8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
RPE 9
2
Hack Squat
3
6-8 reps
RPE 9
3
Leg Press
3
6-8 reps
RPE 9
4
Seated Calf Raise
3
8 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
RPE 9
2
Hack Squat
3
6-8 reps
RPE 9
3
Leg Press
3
6-8 reps
RPE 9
4
Seated Calf Raise
3
8 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
RPE 9
2
Hack Squat
3
6-8 reps
RPE 9
3
Leg Press
3
6-8 reps
RPE 9
4
Seated Calf Raise
3
8 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
RPE 9
2
Hack Squat
3
6-8 reps
RPE 9
3
Leg Press
3
6-8 reps
RPE 9
4
Seated Calf Raise
3
8 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
RPE 9
2
Hack Squat
3
6-8 reps
RPE 9
3
Leg Press
3
6-8 reps
RPE 9
4
Seated Calf Raise
3
8 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
RPE 9
2
Hack Squat
3
6-8 reps
RPE 9
3
Leg Press
3
6-8 reps
RPE 9
4
Seated Calf Raise
3
8 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
RPE 9
2
Hack Squat
3
6-8 reps
RPE 9
3
Leg Press
3
6-8 reps
RPE 9
4
Seated Calf Raise
3
8 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
RPE 9
2
Hack Squat
3
6-8 reps
RPE 9
3
Leg Press
3
6-8 reps
RPE 9
4
Seated Calf Raise
3
8 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Nautilus Pull Downs
3
6-10 reps
RPE 9
3
Panatta Shoulder Fly (Cable)
3
8 reps
RPE 9
4
CHEST
3
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
6
Gymleco Bicep Curl
3
8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
8
Angled Shoulder Press Machine
3
6-10 reps
RPE 9
9
Bicep Curl (Cable)
3
8 reps
RPE 9
10
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Nautilus Pull Downs
3
6-10 reps
RPE 9
3
Panatta Shoulder Fly (Cable)
3
8 reps
RPE 9
4
CHEST
3
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
6
Gymleco Bicep Curl
3
8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
8
Angled Shoulder Press Machine
3
6-10 reps
RPE 9
9
Bicep Curl (Cable)
3
8 reps
RPE 9
10
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Nautilus Pull Downs
3
6-10 reps
RPE 9
3
Panatta Shoulder Fly (Cable)
3
8 reps
RPE 9
4
CHEST
3
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
6
Gymleco Bicep Curl
3
8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
8
Angled Shoulder Press Machine
3
6-10 reps
RPE 9
9
Bicep Curl (Cable)
3
8 reps
RPE 9
10
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Nautilus Pull Downs
3
6-10 reps
RPE 9
3
Panatta Shoulder Fly (Cable)
3
8 reps
RPE 9
4
CHEST
3
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
6
Gymleco Bicep Curl
3
8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
8
Angled Shoulder Press Machine
3
6-10 reps
RPE 9
9
Bicep Curl (Cable)
3
8 reps
RPE 9
10
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Nautilus Pull Downs
3
6-10 reps
RPE 9
3
Panatta Shoulder Fly (Cable)
3
8 reps
RPE 9
4
CHEST
3
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
6
Gymleco Bicep Curl
3
8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
8
Angled Shoulder Press Machine
3
6-10 reps
RPE 9
9
Bicep Curl (Cable)
3
8 reps
RPE 9
10
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Nautilus Pull Downs
3
6-10 reps
RPE 9
3
Panatta Shoulder Fly (Cable)
3
8 reps
RPE 9
4
CHEST
3
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
6
Gymleco Bicep Curl
3
8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
8
Angled Shoulder Press Machine
3
6-10 reps
RPE 9
9
Bicep Curl (Cable)
3
8 reps
RPE 9
10
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Nautilus Pull Downs
3
6-10 reps
RPE 9
3
Panatta Shoulder Fly (Cable)
3
8 reps
RPE 9
4
CHEST
3
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
6
Gymleco Bicep Curl
3
8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
8
Angled Shoulder Press Machine
3
6-10 reps
RPE 9
9
Bicep Curl (Cable)
3
8 reps
RPE 9
10
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Nautilus Pull Downs
3
6-10 reps
RPE 9
3
Panatta Shoulder Fly (Cable)
3
8 reps
RPE 9
4
CHEST
3
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
6
Gymleco Bicep Curl
3
8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
8
Angled Shoulder Press Machine
3
6-10 reps
RPE 9
9
Bicep Curl (Cable)
3
8 reps
RPE 9
10
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
6-10 reps
RPE 9
2
Hip Adductor (Machine)
3
6-10 reps
RPE 9
3
Squat (Smith Machine)
3
6-8 reps
RPE 9
4
Lying Leg Curl
3
6-10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
6-10 reps
RPE 9
2
Hip Adductor (Machine)
3
6-10 reps
RPE 9
3
Squat (Smith Machine)
3
6-8 reps
RPE 9
4
Lying Leg Curl
3
6-10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
6-10 reps
RPE 9
2
Hip Adductor (Machine)
3
6-10 reps
RPE 9
3
Squat (Smith Machine)
3
6-8 reps
RPE 9
4
Lying Leg Curl
3
6-10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
6-10 reps
RPE 9
2
Hip Adductor (Machine)
3
6-10 reps
RPE 9
3
Squat (Smith Machine)
3
6-8 reps
RPE 9
4
Lying Leg Curl
3
6-10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
6-10 reps
RPE 9
2
Hip Adductor (Machine)
3
6-10 reps
RPE 9
3
Squat (Smith Machine)
3
6-8 reps
RPE 9
4
Lying Leg Curl
3
6-10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
6-10 reps
RPE 9
2
Hip Adductor (Machine)
3
6-10 reps
RPE 9
3
Squat (Smith Machine)
3
6-8 reps
RPE 9
4
Lying Leg Curl
3
6-10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
6-10 reps
RPE 9
2
Hip Adductor (Machine)
3
6-10 reps
RPE 9
3
Squat (Smith Machine)
3
6-8 reps
RPE 9
4
Lying Leg Curl
3
6-10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
6-10 reps
RPE 9
2
Hip Adductor (Machine)
3
6-10 reps
RPE 9
3
Squat (Smith Machine)
3
6-8 reps
RPE 9
4
Lying Leg Curl
3
6-10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
2
Lat Pulldown
3 Sets
6-10 Reps
@9
3
Angled Shoulder Press Machine
3 Sets
6-8 Reps
@9
4
Panatta Chest Press
3 Sets
6-10 Reps
@9
5
Angled Cable Row
3 Sets
6-10 Reps
@9
6
Bicep Curl (Cable)
3 Sets
8 Reps
@9
7
Tricep Pushdown (Cable)
3 Sets
8 Reps
@9
8
Panatta Shoulder Fly (Cable)
3 Sets
8 Reps
@9
9
Gymleco Bicep Curl
3 Sets
8 Reps
@9
10
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
@9
Day 2
1
Lying Leg Curl
3 Sets
6-10 Reps
@9
2
Hack Squat
3 Sets
6-8 Reps
@9
3
Leg Press
3 Sets
6-8 Reps
@9
4
Seated Calf Raise
3 Sets
8 Reps
@9
5
Leg Extension
3 Sets
8 Reps
@9
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@9
2
Nautilus Pull Downs
3 Sets
6-10 Reps
@9
3
Panatta Shoulder Fly (Cable)
3 Sets
8 Reps
@9
4
CHEST
3 Sets
6-8 Reps
@9
5
Chest Supported Row (Machine)
3 Sets
6-10 Reps
@9
6
Gymleco Bicep Curl
3 Sets
8 Reps
@9
7
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
@9
8
Angled Shoulder Press Machine
3 Sets
6-10 Reps
@9
9
Bicep Curl (Cable)
3 Sets
8 Reps
@9
10
Tricep Pushdown (Cable)
3 Sets
8 Reps
@9
Day 4
1
Hip Abductor (Machine)
3 Sets
6-10 Reps
@9
2
Hip Adductor (Machine)
3 Sets
6-10 Reps
@9
3
Squat (Smith Machine)
3 Sets
6-8 Reps
@9
4
Lying Leg Curl
3 Sets
6-10 Reps
@9
5
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@9
6
Standing Calf Raise
3 Sets
8 Reps
@9