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UPPER, LOWER, UPPER

by Ορέστης Μαρίνου

Program Description

Let's go bitch

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 12, 2025 08:20
  • Last Edited
    Apr 15, 2025 12:31
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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
1A
Chest Press (Machine)
1
1
5-8 reps
8-12 reps
-
-
1B
Underhand Lat Pulldown
2
6-10 reps
-
2A
Single Arm Pushdown
2
6-10 reps
-
2B
Preacher Curl (Dumbbell)
2
6-10 reps
-
3A
Pendlay Row
2
5-8 reps
-
3B
Push Up (Weighted)
2
15-20 reps
-
4A
Calf Raises (Smith Machine)
2
6-10 reps
-
4B
Z Bar Skull Crasher (At The Head)
2
8-12 reps
-
5A
Lateral Raise (Cable)
2
12-16 reps
-
5B
Rear Delt Fly (Machine)
2
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
5-8 reps
8-12 reps
-
-
1B
Underhand Lat Pulldown
2
6-10 reps
-
2A
Single Arm Pushdown
2
6-10 reps
-
2B
Preacher Curl (Dumbbell)
2
6-10 reps
-
3A
Pendlay Row
2
5-8 reps
-
3B
Push Up (Weighted)
2
15-20 reps
-
4A
Calf Raises (Smith Machine)
2
6-10 reps
-
4B
Z Bar Skull Crasher (At The Head)
2
8-12 reps
-
5A
Lateral Raise (Cable)
2
12-16 reps
-
5B
Rear Delt Fly (Machine)
2
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
5-8 reps
8-12 reps
-
-
1B
Underhand Lat Pulldown
2
6-10 reps
-
2A
Single Arm Pushdown
2
6-10 reps
-
2B
Preacher Curl (Dumbbell)
2
6-10 reps
-
3A
Pendlay Row
2
5-8 reps
-
3B
Push Up (Weighted)
2
15-20 reps
-
4A
Calf Raises (Smith Machine)
2
6-10 reps
-
4B
Z Bar Skull Crasher (At The Head)
2
8-12 reps
-
5A
Lateral Raise (Cable)
2
12-16 reps
-
5B
Rear Delt Fly (Machine)
2
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
5-8 reps
8-12 reps
-
-
1B
Underhand Lat Pulldown
2
6-10 reps
-
2A
Single Arm Pushdown
2
6-10 reps
-
2B
Preacher Curl (Dumbbell)
2
6-10 reps
-
3A
Pendlay Row
2
5-8 reps
-
3B
Push Up (Weighted)
2
15-20 reps
-
4A
Calf Raises (Smith Machine)
2
6-10 reps
-
4B
Z Bar Skull Crasher (At The Head)
2
8-12 reps
-
5A
Lateral Raise (Cable)
2
12-16 reps
-
5B
Rear Delt Fly (Machine)
2
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
5-8 reps
8-12 reps
-
-
1B
Underhand Lat Pulldown
2
6-10 reps
-
2A
Single Arm Pushdown
2
6-10 reps
-
2B
Preacher Curl (Dumbbell)
2
6-10 reps
-
3A
Pendlay Row
2
5-8 reps
-
3B
Push Up (Weighted)
2
15-20 reps
-
4A
Calf Raises (Smith Machine)
2
6-10 reps
-
4B
Z Bar Skull Crasher (At The Head)
2
8-12 reps
-
5A
Lateral Raise (Cable)
2
12-16 reps
-
5B
Rear Delt Fly (Machine)
2
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
5-8 reps
8-12 reps
-
-
1B
Underhand Lat Pulldown
2
6-10 reps
-
2A
Single Arm Pushdown
2
6-10 reps
-
2B
Preacher Curl (Dumbbell)
2
6-10 reps
-
3A
Pendlay Row
2
5-8 reps
-
3B
Push Up (Weighted)
2
15-20 reps
-
4A
Calf Raises (Smith Machine)
2
6-10 reps
-
4B
Z Bar Skull Crasher (At The Head)
2
8-12 reps
-
5A
Lateral Raise (Cable)
2
12-16 reps
-
5B
Rear Delt Fly (Machine)
2
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
5-8 reps
8-12 reps
-
-
1B
Underhand Lat Pulldown
2
6-10 reps
-
2A
Single Arm Pushdown
2
6-10 reps
-
2B
Preacher Curl (Dumbbell)
2
6-10 reps
-
3A
Pendlay Row
2
5-8 reps
-
3B
Push Up (Weighted)
2
15-20 reps
-
4A
Calf Raises (Smith Machine)
2
6-10 reps
-
4B
Z Bar Skull Crasher (At The Head)
2
8-12 reps
-
5A
Lateral Raise (Cable)
2
12-16 reps
-
5B
Rear Delt Fly (Machine)
2
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
5-8 reps
8-12 reps
-
-
1B
Underhand Lat Pulldown
2
6-10 reps
-
2A
Single Arm Pushdown
2
6-10 reps
-
2B
Preacher Curl (Dumbbell)
2
6-10 reps
-
3A
Pendlay Row
2
5-8 reps
-
3B
Push Up (Weighted)
2
15-20 reps
-
4A
Calf Raises (Smith Machine)
2
6-10 reps
-
4B
Z Bar Skull Crasher (At The Head)
2
8-12 reps
-
5A
Lateral Raise (Cable)
2
12-16 reps
-
5B
Rear Delt Fly (Machine)
2
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raises (Smith Machine)
2
6-10 reps
-
1B
Hip Adductor (Machine)
2
12-16 reps
-
2A
Leg Press
2
6-10 reps
-
2B
Hyperextension
1
6-10 reps
-
3A
Leg Extension
2
12-16 reps
-
3B
Leg Curl
1
12-16 reps
-
4A
Decline Crunch (Weighted)
2
8-12 reps
-
4B
Neck Curl
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raises (Smith Machine)
2
6-10 reps
-
1B
Hip Adductor (Machine)
2
12-16 reps
-
2A
Hack Squat
2
6-10 reps
-
2B
Hyperextension
1
6-10 reps
-
3A
Leg Extension
2
12-16 reps
-
3B
Leg Curl
1
12-16 reps
-
4A
Decline Crunch (Weighted)
2
8-12 reps
-
4B
Neck Curl
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raises (Smith Machine)
2
6-10 reps
-
1B
Hip Adductor (Machine)
2
12-16 reps
-
2A
Squat (Barbell)
2
6-10 reps
-
2B
Hyperextension
1
6-10 reps
-
3A
Leg Extension
2
12-16 reps
-
3B
Leg Curl
1
12-16 reps
-
4A
Decline Crunch (Weighted)
2
8-12 reps
-
4B
Neck Curl
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raises (Smith Machine)
2
6-10 reps
-
1B
Hip Adductor (Machine)
2
12-16 reps
-
2A
Leg Press
2
6-10 reps
-
2B
Hyperextension
1
6-10 reps
-
3A
Leg Extension
2
12-16 reps
-
3B
Leg Curl
1
12-16 reps
-
4A
Decline Crunch (Weighted)
2
8-12 reps
-
4B
Neck Curl
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raises (Smith Machine)
2
6-10 reps
-
1B
Hip Adductor (Machine)
2
12-16 reps
-
2A
Hack Squat
2
6-10 reps
-
2B
Hyperextension
1
6-10 reps
-
3A
Leg Extension
2
12-16 reps
-
3B
Leg Curl
1
12-16 reps
-
4A
Decline Crunch (Weighted)
2
8-12 reps
-
4B
Neck Curl
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raises (Smith Machine)
2
6-10 reps
-
1B
Hip Adductor (Machine)
2
12-16 reps
-
2A
Squat (Barbell)
2
6-10 reps
-
2B
Hyperextension
1
6-10 reps
-
3A
Leg Extension
2
12-16 reps
-
3B
Leg Curl
1
12-16 reps
-
4A
Decline Crunch (Weighted)
2
8-12 reps
-
4B
Neck Curl
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raises (Smith Machine)
2
6-10 reps
-
1B
Hip Adductor (Machine)
2
12-16 reps
-
2A
Leg Press
2
6-10 reps
-
2B
Hyperextension
1
6-10 reps
-
3A
Leg Extension
2
12-16 reps
-
3B
Leg Curl
1
12-16 reps
-
4A
Decline Crunch (Weighted)
2
8-12 reps
-
4B
Neck Curl
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raises (Smith Machine)
2
6-10 reps
-
1B
Hip Adductor (Machine)
2
12-16 reps
-
2A
Hack Squat
2
6-10 reps
-
2B
Hyperextension
1
6-10 reps
-
3A
Leg Extension
2
12-16 reps
-
3B
Leg Curl
1
12-16 reps
-
4A
Decline Crunch (Weighted)
2
8-12 reps
-
4B
Neck Curl
2
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
8-12 reps
12-16 reps
-
-
1B
Neutrual Semi-Wide Pulley
2
8-12 reps
-
2A
Crossover Extentions
2
8-12 reps
-
2B
Seated Dumbbell Curl
2
8-12 reps
-
3A
Rack Pull (Below The Knee)
1
1
5-8 reps
8-12 reps
-
-
3B
Chest Fly (Machine)
2
12-16 reps
-
4A
Calf Raises (Smith Machine)
2
8-12 reps
-
4B
Lateral Raise (Dumbbell)
2
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
2
12-16 reps
-
5B
Rear Delt Fly (Dumbbell)
2
12-16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
8-12 reps
12-16 reps
-
-
1B
Neutrual Semi-Wide Pulley
2
8-12 reps
-
2A
Crossover Extentions
2
8-12 reps
-
2B
Seated Dumbbell Curl
2
8-12 reps
-
3A
Rack Pull (Below The Knee)
1
1
5-8 reps
8-12 reps
-
-
3B
Chest Fly (Machine)
2
12-16 reps
-
4A
Calf Raises (Smith Machine)
2
8-12 reps
-
4B
Lateral Raise (Dumbbell)
2
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
2
12-16 reps
-
5B
Rear Delt Fly (Dumbbell)
2
12-16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
8-12 reps
12-16 reps
-
-
1B
Neutrual Semi-Wide Pulley
2
8-12 reps
-
2A
Crossover Extentions
2
8-12 reps
-
2B
Seated Dumbbell Curl
2
8-12 reps
-
3A
Rack Pull (Below The Knee)
1
1
5-8 reps
8-12 reps
-
-
3B
Chest Fly (Machine)
2
12-16 reps
-
4A
Calf Raises (Smith Machine)
2
8-12 reps
-
4B
Lateral Raise (Dumbbell)
2
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
2
12-16 reps
-
5B
Rear Delt Fly (Dumbbell)
2
12-16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
8-12 reps
12-16 reps
-
-
1B
Neutrual Semi-Wide Pulley
2
8-12 reps
-
2A
Crossover Extentions
2
8-12 reps
-
2B
Seated Dumbbell Curl
2
8-12 reps
-
3A
Rack Pull (Below The Knee)
1
1
5-8 reps
8-12 reps
-
-
3B
Chest Fly (Machine)
2
12-16 reps
-
4A
Calf Raises (Smith Machine)
2
8-12 reps
-
4B
Lateral Raise (Dumbbell)
2
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
2
12-16 reps
-
5B
Rear Delt Fly (Dumbbell)
2
12-16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
8-12 reps
12-16 reps
-
-
1B
Neutrual Semi-Wide Pulley
2
8-12 reps
-
2A
Crossover Extentions
2
8-12 reps
-
2B
Seated Dumbbell Curl
2
8-12 reps
-
3A
Rack Pull (Below The Knee)
1
1
5-8 reps
8-12 reps
-
-
3B
Chest Fly (Machine)
2
12-16 reps
-
4A
Calf Raises (Smith Machine)
2
8-12 reps
-
4B
Lateral Raise (Dumbbell)
2
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
2
12-16 reps
-
5B
Rear Delt Fly (Dumbbell)
2
12-16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
8-12 reps
12-16 reps
-
-
1B
Neutrual Semi-Wide Pulley
2
8-12 reps
-
2A
Crossover Extentions
2
8-12 reps
-
2B
Seated Dumbbell Curl
2
8-12 reps
-
3A
Rack Pull (Below The Knee)
1
1
5-8 reps
8-12 reps
-
-
3B
Chest Fly (Machine)
2
12-16 reps
-
4A
Calf Raises (Smith Machine)
2
8-12 reps
-
4B
Lateral Raise (Dumbbell)
2
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
2
12-16 reps
-
5B
Rear Delt Fly (Dumbbell)
2
12-16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
8-12 reps
12-16 reps
-
-
1B
Neutrual Semi-Wide Pulley
2
8-12 reps
-
2A
Crossover Extentions
2
8-12 reps
-
2B
Seated Dumbbell Curl
2
8-12 reps
-
3A
Rack Pull (Below The Knee)
1
1
5-8 reps
8-12 reps
-
-
3B
Chest Fly (Machine)
2
12-16 reps
-
4A
Calf Raises (Smith Machine)
2
8-12 reps
-
4B
Lateral Raise (Dumbbell)
2
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
2
12-16 reps
-
5B
Rear Delt Fly (Dumbbell)
2
12-16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
8-12 reps
12-16 reps
-
-
1B
Neutrual Semi-Wide Pulley
2
8-12 reps
-
2A
Crossover Extentions
2
8-12 reps
-
2B
Seated Dumbbell Curl
2
8-12 reps
-
3A
Rack Pull (Below The Knee)
1
1
5-8 reps
8-12 reps
-
-
3B
Chest Fly (Machine)
2
12-16 reps
-
4A
Calf Raises (Smith Machine)
2
8-12 reps
-
4B
Lateral Raise (Dumbbell)
2
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
2
12-16 reps
-
5B
Rear Delt Fly (Dumbbell)
2
12-16 reps
-
Week 1
1 / 8 Weeks
Day 1
1A
Chest Press (Machine)
1 Set
1 Set
5-8 Reps
8-12 Reps
-
-
1B
Underhand Lat Pulldown
2 Sets
6-10 Reps
-
2A
Single Arm Pushdown
2 Sets
6-10 Reps
-
2B
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
-
3A
Pendlay Row
2 Sets
5-8 Reps
-
3B
Push Up (Weighted)
2 Sets
15-20 Reps
-
4A
Calf Raises (Smith Machine)
2 Sets
6-10 Reps
-
4B
Z Bar Skull Crasher (At The Head)
2 Sets
8-12 Reps
-
5A
Lateral Raise (Cable)
2 Sets
12-16 Reps
-
5B
Rear Delt Fly (Machine)
2 Sets
12-16 Reps
-
Day 2
1A
Calf Raises (Smith Machine)
2 Sets
6-10 Reps
-
1B
Hip Adductor (Machine)
2 Sets
12-16 Reps
-
2A
Leg Press
2 Sets
6-10 Reps
-
2B
Hyperextension
1 Set
6-10 Reps
-
3A
Leg Extension
2 Sets
12-16 Reps
-
3B
Leg Curl
1 Set
12-16 Reps
-
4A
Decline Crunch (Weighted)
2 Sets
8-12 Reps
-
4B
Neck Curl
2 Sets
20-30 Reps
-
Day 3
1A
Dip (Weighted)
1 Set
1 Set
8-12 Reps
12-16 Reps
-
-
1B
Neutrual Semi-Wide Pulley
2 Sets
8-12 Reps
-
2A
Crossover Extentions
2 Sets
8-12 Reps
-
2B
Seated Dumbbell Curl
2 Sets
8-12 Reps
-
3A
Rack Pull (Below The Knee)
1 Set
1 Set
5-8 Reps
8-12 Reps
-
-
3B
Chest Fly (Machine)
2 Sets
12-16 Reps
-
4A
Calf Raises (Smith Machine)
2 Sets
8-12 Reps
-
4B
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
-
5A
Overhead Tricep Extension (Cable)
2 Sets
12-16 Reps
-
5B
Rear Delt Fly (Dumbbell)
2 Sets
12-16 Reps
-