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Upper lower 1

by MCC_urry
4 athletes joined
5.0
(1 rating)

Program Description

Calcium ions pmo

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Apr 03, 2025 09:52
  • Last Edited
    Jul 05, 2025 03:15

Summary

Unlock your strength with the Upper Lower 1 program, a focused 1-week training plan designed for those ready to elevate their lifting game. With four sessions per week, you'll alternate between upper and lower body workouts, targeting all major muscle groups through a variety of effective exercises like the Bench Press, Lat Pulldown, and Shoulder Press. Each workout is structured to maximize your gains, ensuring you build muscle and increase strength efficiently. Perfect for lifters of all levels looking to push their limits in a full gym setting!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Pec Deck (Machine)
2
4-6 reps
RPE 10
3
Reverse Pec Dec
2
6-8 reps
RPE 10
4
Pull-Up (Weighted)
3
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
6-8 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-6 reps
RPE 10
2
Hamstring Curl
3
6-8 reps
RPE 10
3
Leg Extension
3
6-8 reps
RPE 10
4
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
5
Abs Crunch (Weighted)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
2
8-10 reps
RPE 10
7
Hip Abductor (Machine)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
Shoulder Press (Plate Loaded)
3
4-6 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
3-5 reps
RPE 10
4
Chest Press (Machine)
3
4-6 reps
RPE 10
5
Reverse Pec Dec
2
6-8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
8
Bayesian Curl
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
3-5 reps
6-8 reps
RPE 10
RPE 10
2
Bulgarian Split Squat (Barbell)
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
5
Abs Crunch (Weighted)
2
6-8 reps
RPE 10
6
Hip Abductor (Machine)
2
8-10 reps
RPE 10
7
Hip Adductor (Machine)
2
8-10 reps
RPE 10
Week 1
1 / 1 Weeks
Day 2
1
Hack Squat
3 Sets
4-6 Reps
@10
2
Hamstring Curl
3 Sets
6-8 Reps
@10
3
Leg Extension
3 Sets
6-8 Reps
@10
4
Calf Raise (Leg Press)
3 Sets
10-12 Reps
@10
5
Abs Crunch (Weighted)
3 Sets
10 Reps
@10
6
Hip Adductor (Machine)
2 Sets
8-10 Reps
@10
7
Hip Abductor (Machine)
2 Sets
8-10 Reps
@10
Day 3
1
Lat Pulldown
3 Sets
6-8 Reps
@10
2
Shoulder Press (Plate Loaded)
3 Sets
4-6 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
3-5 Reps
@10
4
Chest Press (Machine)
3 Sets
4-6 Reps
@10
5
Reverse Pec Dec
2 Sets
6-8 Reps
@10
6
One Arm Lateral Raise (Cable)
1 Set
8 Reps
@10
7
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@10
8
Bayesian Curl
3 Sets
6-8 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@10
@10
2
Bulgarian Split Squat (Barbell)
2 Sets
6-8 Reps
@10
3
Leg Extension
2 Sets
6-8 Reps
@10
4
Calf Raise (Leg Press)
3 Sets
8-10 Reps
@10
5
Abs Crunch (Weighted)
2 Sets
6-8 Reps
@10
6
Hip Abductor (Machine)
2 Sets
8-10 Reps
@10
7
Hip Adductor (Machine)
2 Sets
8-10 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@10
2
Pec Deck (Machine)
2 Sets
4-6 Reps
@10
3
Reverse Pec Dec
2 Sets
6-8 Reps
@10
4
Pull-Up (Weighted)
3 Sets
6-8 Reps
@10
5
Preacher Curl (Dumbbell)
3 Sets
6-8 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@10
7
One Arm Lateral Raise (Cable)
3 Sets
6-8 Reps
@10