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Physical 100 Workout Program (4 Day Upper Lower)
by Michaelenzo
Program Description
Inspired by the top competitors in Physical 100, this program is for lifters who want to develop an aesthetic upper body and a powerful lower body. The upper body is focused on building muscle in the chest, shoulders, lats, and arms. The program has a much higher volume for upper body. The lower body is focused on strength and power. Note that lower body day also contains certain upper body accessories. Recommended Schedule: Monday = Upper 1 Tuesday = Lower 1 Wednesday = Cardio/Yoga/Rest Thursday = Upper 2 Friday = Lower 2 Saturday = Cardio/Yoga/Rest Sunday = Cardio/Yoga/Rest
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Bodybuilding, Athletics
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Jul 06, 2024 08:26
Last Edited
Jul 07, 2024 12:57
down_app
Week 1
1 / 8 Weeks
Day 1
1A
Shoulder Press (Machine)
3 Sets
6-8 Reps
1B
Lat Pulldown
3 Sets
6-8 Reps
2A
Chest Fly Press (Machine)
3 Sets
8-12 Reps
2B
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3A
Lateral Raise (Machine)
3 Sets
12-15 Reps
3B
Seated Row (Cable)
3 Sets
12-15 Reps
4A
Bicep Curl (Machine)
3 Sets
12-15 Reps
4B
Chest Fly (Machine)
3 Sets
12-15 Reps
Day 2
1A
Hack Squat
3 Sets
6-8 Reps
1B
Plank
3 Sets
1 mins
2A
Leg Curl
3 Sets
8-12 Reps
2B
Leg Extension
3 Sets
8-12 Reps
3A
Standing Calf Raise
4 Sets
12-15 Reps
3B
Reverse Pec Deck
4 Sets
12-15 Reps
4A
Neck Work
4 Sets
15-25 Reps
4B
Wrist Curls
4 Sets
15-25 Reps
Day 3
1A
Chin-Up (Bodyweight)
3 Sets
AMRAP
1B
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
2A
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
2B
Incline Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
3A
Cross Body SA Pulldown
3 Sets
15-20 Reps
3B
Cross Body Cable Y Raise
3 Sets
15-20 Reps
4A
Hammer Curl
3 Sets
15-20 Reps
4B
Decline Push Up
3 Sets
AMRAP
Day 4
1A
Box Jump
3 Sets
3-5 Reps
1B
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
2A
Glute Bridge (Machine)
3 Sets
8-12 Reps
2B
Abs Crunch (Machine)
3 Sets
8-12 Reps
3A
Seated Calf Raise
4 Sets
12-15 Reps
3B
Lu Raise
4 Sets
12-15 Reps
4A
Neck Curl
4 Sets
15-25 Reps
4B
Reverse Wrist Curl (Dumbbell)
4 Sets
15-25 Reps
Day 1
1A
Shoulder Press (Machine)
3 Sets
6-8 Reps
1B
Lat Pulldown
3 Sets
6-8 Reps
2A
Chest Fly Press (Machine)
3 Sets
8-12 Reps
2B
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3A
Lateral Raise (Machine)
3 Sets
12-15 Reps
3B
Seated Row (Cable)
3 Sets
12-15 Reps
4A
Bicep Curl (Machine)
3 Sets
12-15 Reps
4B
Chest Fly (Machine)
3 Sets
12-15 Reps
Day 2
1A
Hack Squat
3 Sets
6-8 Reps
1B
Plank
3 Sets
1 mins
2A
Leg Curl
3 Sets
8-12 Reps
2B
Leg Extension
3 Sets
8-12 Reps
3A
Standing Calf Raise
4 Sets
12-15 Reps
3B
Reverse Pec Deck
4 Sets
12-15 Reps
4A
Neck Work
4 Sets
15-25 Reps
4B
Wrist Curls
4 Sets
15-25 Reps
Day 3
1A
Chin-Up (Bodyweight)
3 Sets
AMRAP
1B
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
2A
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
2B
Incline Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
3A
Cross Body SA Pulldown
3 Sets
15-20 Reps
3B
Cross Body Cable Y Raise
3 Sets
15-20 Reps
4A
Hammer Curl
3 Sets
15-20 Reps
4B
Decline Push Up
3 Sets
AMRAP
Day 4
1A
Box Jump
3 Sets
3-5 Reps
1B
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
2A
Glute Bridge (Machine)
3 Sets
8-12 Reps
2B
Abs Crunch (Machine)
3 Sets
8-12 Reps
3A
Seated Calf Raise
4 Sets
12-15 Reps
3B
Lu Raise
4 Sets
12-15 Reps
4A
Neck Curl
4 Sets
15-25 Reps
4B
Reverse Wrist Curl (Dumbbell)
4 Sets
15-25 Reps
Day 1
1A
Shoulder Press (Machine)
3 Sets
6-8 Reps
1B
Lat Pulldown
3 Sets
6-8 Reps
2A
Chest Fly Press (Machine)
3 Sets
8-12 Reps
2B
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3A
Lateral Raise (Machine)
3 Sets
12-15 Reps
3B
Seated Row (Cable)
3 Sets
12-15 Reps
4A
Bicep Curl (Machine)
3 Sets
12-15 Reps
4B
Chest Fly (Machine)
3 Sets
12-15 Reps
Day 2
1A
Hack Squat
3 Sets
6-8 Reps
1B
Plank
3 Sets
1 mins
2A
Leg Curl
3 Sets
8-12 Reps
2B
Leg Extension
3 Sets
8-12 Reps
3A
Standing Calf Raise
4 Sets
12-15 Reps
3B
Reverse Pec Deck
4 Sets
12-15 Reps
4A
Neck Work
4 Sets
15-25 Reps
4B
Wrist Curls
4 Sets
15-25 Reps
Day 3
1A
Chin-Up (Bodyweight)
3 Sets
AMRAP
1B
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
2A
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
2B
Incline Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
3A
Cross Body SA Pulldown
3 Sets
15-20 Reps
3B
Cross Body Cable Y Raise
3 Sets
15-20 Reps
4A
Hammer Curl
3 Sets
15-20 Reps
4B
Decline Push Up
3 Sets
AMRAP
Day 4
1A
Box Jump
3 Sets
3-5 Reps
1B
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
2A
Glute Bridge (Machine)
3 Sets
8-12 Reps
2B
Abs Crunch (Machine)
3 Sets
8-12 Reps
3A
Seated Calf Raise
4 Sets
12-15 Reps
3B
Lu Raise
4 Sets
12-15 Reps
4A
Neck Curl
4 Sets
15-25 Reps
4B
Reverse Wrist Curl (Dumbbell)
4 Sets
15-25 Reps
Day 1
1A
Shoulder Press (Machine)
3 Sets
6-8 Reps
1B
Lat Pulldown
3 Sets
6-8 Reps
2A
Chest Fly Press (Machine)
3 Sets
8-12 Reps
2B
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3A
Lateral Raise (Machine)
3 Sets
12-15 Reps
3B
Seated Row (Cable)
3 Sets
12-15 Reps
4A
Bicep Curl (Machine)
3 Sets
12-15 Reps
4B
Chest Fly (Machine)
3 Sets
12-15 Reps
Day 2
1A
Hack Squat
3 Sets
6-8 Reps
1B
Plank
3 Sets
1 mins
2A
Leg Curl
3 Sets
8-12 Reps
2B
Leg Extension
3 Sets
8-12 Reps
3A
Standing Calf Raise
4 Sets
12-15 Reps
3B
Reverse Pec Deck
4 Sets
12-15 Reps
4A
Neck Work
4 Sets
15-25 Reps
4B
Wrist Curls
4 Sets
15-25 Reps
Day 3
1A
Chin-Up (Bodyweight)
3 Sets
AMRAP
1B
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
2A
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
2B
Incline Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
3A
Cross Body SA Pulldown
3 Sets
15-20 Reps
3B
Cross Body Cable Y Raise
3 Sets
15-20 Reps
4A
Hammer Curl
3 Sets
15-20 Reps
4B
Decline Push Up
3 Sets
AMRAP
Day 4
1A
Box Jump
3 Sets
3-5 Reps
1B
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
2A
Glute Bridge (Machine)
3 Sets
8-12 Reps
2B
Abs Crunch (Machine)
3 Sets
8-12 Reps
3A
Seated Calf Raise
4 Sets
12-15 Reps
3B
Lu Raise
4 Sets
12-15 Reps
4A
Neck Curl
4 Sets
15-25 Reps
4B
Reverse Wrist Curl (Dumbbell)
4 Sets
15-25 Reps
Day 1
1A
Shoulder Press (Machine)
3 Sets
6-8 Reps
1B
Lat Pulldown
3 Sets
6-8 Reps
2A
Chest Fly Press (Machine)
3 Sets
8-12 Reps
2B
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3A
Lateral Raise (Machine)
3 Sets
12-15 Reps
3B
Seated Row (Cable)
3 Sets
12-15 Reps
4A
Bicep Curl (Machine)
3 Sets
12-15 Reps
4B
Chest Fly (Machine)
3 Sets
12-15 Reps
Day 2
1A
Hack Squat
3 Sets
6-8 Reps
1B
Plank
3 Sets
1 mins
2A
Leg Curl
3 Sets
8-12 Reps
2B
Leg Extension
3 Sets
8-12 Reps
3A
Standing Calf Raise
4 Sets
12-15 Reps
3B
Reverse Pec Deck
4 Sets
12-15 Reps
4A
Neck Work
4 Sets
15-25 Reps
4B
Wrist Curls
4 Sets
15-25 Reps
Day 3
1A
Chin-Up (Bodyweight)
3 Sets
AMRAP
1B
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
2A
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
2B
Incline Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
3A
Cross Body SA Pulldown
3 Sets
15-20 Reps
3B
Cross Body Cable Y Raise
3 Sets
15-20 Reps
4A
Hammer Curl
3 Sets
15-20 Reps
4B
Decline Push Up
3 Sets
AMRAP
Day 4
1A
Box Jump
3 Sets
3-5 Reps
1B
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
2A
Glute Bridge (Machine)
3 Sets
8-12 Reps
2B
Abs Crunch (Machine)
3 Sets
8-12 Reps
3A
Seated Calf Raise
4 Sets
12-15 Reps
3B
Lu Raise
4 Sets
12-15 Reps
4A
Neck Curl
4 Sets
15-25 Reps
4B
Reverse Wrist Curl (Dumbbell)
4 Sets
15-25 Reps
Day 1
1A
Shoulder Press (Machine)
3 Sets
6-8 Reps
1B
Lat Pulldown
3 Sets
6-8 Reps
2A
Chest Fly Press (Machine)
3 Sets
8-12 Reps
2B
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3A
Lateral Raise (Machine)
3 Sets
12-15 Reps
3B
Seated Row (Cable)
3 Sets
12-15 Reps
4A
Bicep Curl (Machine)
3 Sets
12-15 Reps
4B
Chest Fly (Machine)
3 Sets
12-15 Reps
Day 2
1A
Hack Squat
3 Sets
6-8 Reps
1B
Plank
3 Sets
1 mins
2A
Leg Curl
3 Sets
8-12 Reps
2B
Leg Extension
3 Sets
8-12 Reps
3A
Standing Calf Raise
4 Sets
12-15 Reps
3B
Reverse Pec Deck
4 Sets
12-15 Reps
4A
Neck Work
4 Sets
15-25 Reps
4B
Wrist Curls
4 Sets
15-25 Reps
Day 3
1A
Chin-Up (Bodyweight)
3 Sets
AMRAP
1B
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
2A
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
2B
Incline Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
3A
Cross Body SA Pulldown
3 Sets
15-20 Reps
3B
Cross Body Cable Y Raise
3 Sets
15-20 Reps
4A
Hammer Curl
3 Sets
15-20 Reps
4B
Decline Push Up
3 Sets
AMRAP
Day 4
1A
Box Jump
3 Sets
3-5 Reps
1B
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
2A
Glute Bridge (Machine)
3 Sets
8-12 Reps
2B
Abs Crunch (Machine)
3 Sets
8-12 Reps
3A
Seated Calf Raise
4 Sets
12-15 Reps
3B
Lu Raise
4 Sets
12-15 Reps
4A
Neck Curl
4 Sets
15-25 Reps
4B
Reverse Wrist Curl (Dumbbell)
4 Sets
15-25 Reps
Day 1
1A
Shoulder Press (Machine)
3 Sets
6-8 Reps
1B
Lat Pulldown
3 Sets
6-8 Reps
2A
Chest Fly Press (Machine)
3 Sets
8-12 Reps
2B
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3A
Lateral Raise (Machine)
3 Sets
12-15 Reps
3B
Seated Row (Cable)
3 Sets
12-15 Reps
4A
Bicep Curl (Machine)
3 Sets
12-15 Reps
4B
Chest Fly (Machine)
3 Sets
12-15 Reps
Day 2
1A
Hack Squat
3 Sets
6-8 Reps
1B
Plank
3 Sets
1 mins
2A
Leg Curl
3 Sets
8-12 Reps
2B
Leg Extension
3 Sets
8-12 Reps
3A
Standing Calf Raise
4 Sets
12-15 Reps
3B
Reverse Pec Deck
4 Sets
12-15 Reps
4A
Neck Work
4 Sets
15-25 Reps
4B
Wrist Curls
4 Sets
15-25 Reps
Day 3
1A
Chin-Up (Bodyweight)
3 Sets
AMRAP
1B
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
2A
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
2B
Incline Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
3A
Cross Body SA Pulldown
3 Sets
15-20 Reps
3B
Cross Body Cable Y Raise
3 Sets
15-20 Reps
4A
Hammer Curl
3 Sets
15-20 Reps
4B
Decline Push Up
3 Sets
AMRAP
Day 4
1A
Box Jump
3 Sets
3-5 Reps
1B
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
2A
Glute Bridge (Machine)
3 Sets
8-12 Reps
2B
Abs Crunch (Machine)
3 Sets
8-12 Reps
3A
Seated Calf Raise
4 Sets
12-15 Reps
3B
Lu Raise
4 Sets
12-15 Reps
4A
Neck Curl
4 Sets
15-25 Reps
4B
Reverse Wrist Curl (Dumbbell)
4 Sets
15-25 Reps
Day 1
1A
Shoulder Press (Machine)
3 Sets
6-8 Reps
1B
Lat Pulldown
3 Sets
6-8 Reps
2A
Chest Fly Press (Machine)
3 Sets
8-12 Reps
2B
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3A
Lateral Raise (Machine)
3 Sets
12-15 Reps
3B
Seated Row (Cable)
3 Sets
12-15 Reps
4A
Bicep Curl (Machine)
3 Sets
12-15 Reps
4B
Chest Fly (Machine)
3 Sets
12-15 Reps
Day 2
1A
Hack Squat
3 Sets
6-8 Reps
1B
Plank
3 Sets
1 mins
2A
Leg Curl
3 Sets
8-12 Reps
2B
Leg Extension
3 Sets
8-12 Reps
3A
Standing Calf Raise
4 Sets
12-15 Reps
3B
Reverse Pec Deck
4 Sets
12-15 Reps
4A
Neck Work
4 Sets
15-25 Reps
4B
Wrist Curls
4 Sets
15-25 Reps
Day 3
1A
Chin-Up (Bodyweight)
3 Sets
AMRAP
1B
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
2A
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
2B
Incline Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
3A
Cross Body SA Pulldown
3 Sets
15-20 Reps
3B
Cross Body Cable Y Raise
3 Sets
15-20 Reps
4A
Hammer Curl
3 Sets
15-20 Reps
4B
Decline Push Up
3 Sets
AMRAP
Day 4
1A
Box Jump
3 Sets
3-5 Reps
1B
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
2A
Glute Bridge (Machine)
3 Sets
8-12 Reps
2B
Abs Crunch (Machine)
3 Sets
8-12 Reps
3A
Seated Calf Raise
4 Sets
12-15 Reps
3B
Lu Raise
4 Sets
12-15 Reps
4A
Neck Curl
4 Sets
15-25 Reps
4B
Reverse Wrist Curl (Dumbbell)
4 Sets
15-25 Reps