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Upper_Lower

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Program Description

Basic overall strength

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 28, 2025 11:00
  • Last Edited
    Nov 29, 2025 09:11
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
14.6%
Quadriceps
12.7%
Glutes
11.8%
Triceps
9.8%
Front Delts
8.9%
Chest
8%
Upper Back
7.1%
Abs
7%
Lats
6.1%
Biceps
4.9%
Lower Back
2.8%
Forearms
2.8%
Middle Delts
1.8%
Adductors
1.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7
2
Lat Pulldown
3
10-12 reps
RPE 5
3
Glute-Ham Raise
3
10-12 reps
RPE 6
4
Split Squat (Dumbbell)
3
8-10 reps
RPE 5
5
Hip Raises (Dumbbell)
3
8-10 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
RPE 8
2
Lat Pulldown
3
10-12 reps
RPE 5
3
Glute-Ham Raise
3
10-12 reps
RPE 6
4
Split Squat (Dumbbell)
3
8-10 reps
RPE 5
5
Hip Raises (Dumbbell)
3
8-10 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3 reps
RPE 8
2
Lat Pulldown
3
10-12 reps
RPE 5
3
Glute-Ham Raise
3
10-12 reps
RPE 6
4
Split Squat (Dumbbell)
3
8-10 reps
RPE 5
5
Hip Raises (Dumbbell)
3
8-10 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7
2
Lat Pulldown
3
10-12 reps
RPE 5
3
Glute-Ham Raise
3
10-12 reps
RPE 6
4
Split Squat (Dumbbell)
3
8-10 reps
RPE 5
5
Hip Raises (Dumbbell)
3
8-10 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
5-8 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
RPE 7
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 6
4
Chest Fly (Cable)
3
12-14 reps
RPE 5
5
Abs Crunch (Bodyweight)
1
10-12 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
5-8 reps
RPE 6
2
Bench Press (Barbell)
6
4 reps
RPE 7
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 6
4
Chest Fly (Cable)
3
12-14 reps
RPE 5
5
Abs Crunch (Bodyweight)
1
10-12 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
5-8 reps
RPE 6
2
Bench Press (Barbell)
7
3 reps
RPE 8
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 6
4
Chest Fly (Cable)
3
12-14 reps
RPE 5
5
Abs Crunch (Bodyweight)
1
10-12 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
5-8 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
RPE 7
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 6
4
Chest Fly (Cable)
3
12-14 reps
RPE 5
5
Abs Crunch (Bodyweight)
1
10-12 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7
2
Front Squat (Barbell)
3
6-8 reps
RPE 6
3
Leg Extension
3
12-14 reps
RPE 5
4
Leg Curl
3
12-14 reps
RPE 5
5
Abs Crunch (Bodyweight)
3
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
RPE 7
2
Front Squat (Barbell)
3
6-8 reps
RPE 6
3
Leg Extension
3
12-14 reps
RPE 5
4
Leg Curl
3
12-14 reps
RPE 5
5
Abs Crunch (Bodyweight)
3
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
RPE 7
2
Front Squat (Barbell)
3
6-8 reps
RPE 6
3
Leg Extension
3
12-14 reps
RPE 5
4
Leg Curl
3
12-14 reps
RPE 5
5
Abs Crunch (Bodyweight)
3
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
3 reps
RPE 8
2
Front Squat (Barbell)
3
6-8 reps
RPE 6
3
Leg Extension
3
12-14 reps
RPE 5
4
Leg Curl
3
12-14 reps
RPE 5
5
Abs Crunch (Bodyweight)
3
8-10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 6
3
Preacher Curl (Barbell)
3
12-14 reps
RPE 6
4
Tricep Extension (Cable)
3
12-14 reps
RPE 6
5
Farmer's Walk (Weighted)
3
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 6
3
Preacher Curl (Barbell)
3
12-14 reps
RPE 6
4
Tricep Extension (Cable)
3
12-14 reps
RPE 6
5
Farmer's Walk (Weighted)
3
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
5 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 6
3
Preacher Curl (Barbell)
3
12-14 reps
RPE 6
4
Tricep Extension (Cable)
3
12-14 reps
RPE 6
5
Farmer's Walk (Weighted)
3
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 6
3
Preacher Curl (Barbell)
3
12-14 reps
RPE 6
4
Tricep Extension (Cable)
3
12-14 reps
RPE 6
5
Farmer's Walk (Weighted)
3
1 mins
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@7
2
Lat Pulldown
3 Sets
10-12 Reps
@5
3
Glute-Ham Raise
3 Sets
10-12 Reps
@6
4
Split Squat (Dumbbell)
3 Sets
8-10 Reps
@5
5
Hip Raises (Dumbbell)
3 Sets
8-10 Reps
@5
Day 2
1
Pull-Up (Neutral Grip, Bodyweight)
4 Sets
5-8 Reps
@6
2
Bench Press (Barbell)
5 Sets
5 Reps
@7
3
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@6
4
Chest Fly (Cable)
3 Sets
12-14 Reps
@5
5
Abs Crunch (Bodyweight)
1 Set
10-12 Reps
@5
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
@7
2
Front Squat (Barbell)
3 Sets
6-8 Reps
@6
3
Leg Extension
3 Sets
12-14 Reps
@5
4
Leg Curl
3 Sets
12-14 Reps
@5
5
Abs Crunch (Bodyweight)
3 Sets
8-10 Reps
@6
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
5 Reps
@7
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@6
3
Preacher Curl (Barbell)
3 Sets
12-14 Reps
@6
4
Tricep Extension (Cable)
3 Sets
12-14 Reps
@6
5
Farmer's Walk (Weighted)
3 Sets
1 mins
@6