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
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding, Athletics
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJul 06, 2024 08:26
- Last EditedSep 19, 2024 03:30
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Shoulder Press (Machine)
3
6-8 reps
-
1B
Lat Pulldown
3
6-8 reps
-
2A
Chest Fly Press (Machine)
3
8-12 reps
-
2B
Chest Supported Row (Machine)
3
8-12 reps
-
3A
Lateral Raise (Machine)
3
12-15 reps
-
3B
Seated Row (Cable)
3
12-15 reps
-
4A
Bicep Curl (Machine)
3
12-15 reps
-
4B
Chest Fly (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
6-8 reps
-
1B
Lat Pulldown
3
6-8 reps
-
2A
Chest Fly Press (Machine)
3
8-12 reps
-
2B
Chest Supported Row (Machine)
3
8-12 reps
-
3A
Lateral Raise (Machine)
3
12-15 reps
-
3B
Seated Row (Cable)
3
12-15 reps
-
4A
Bicep Curl (Machine)
3
12-15 reps
-
4B
Chest Fly (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
6-8 reps
-
1B
Lat Pulldown
3
6-8 reps
-
2A
Chest Fly Press (Machine)
3
8-12 reps
-
2B
Chest Supported Row (Machine)
3
8-12 reps
-
3A
Lateral Raise (Machine)
3
12-15 reps
-
3B
Seated Row (Cable)
3
12-15 reps
-
4A
Bicep Curl (Machine)
3
12-15 reps
-
4B
Chest Fly (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
6-8 reps
-
1B
Lat Pulldown
3
6-8 reps
-
2A
Chest Fly Press (Machine)
3
8-12 reps
-
2B
Chest Supported Row (Machine)
3
8-12 reps
-
3A
Lateral Raise (Machine)
3
12-15 reps
-
3B
Seated Row (Cable)
3
12-15 reps
-
4A
Bicep Curl (Machine)
3
12-15 reps
-
4B
Chest Fly (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
6-8 reps
-
1B
Lat Pulldown
3
6-8 reps
-
2A
Chest Fly Press (Machine)
3
8-12 reps
-
2B
Chest Supported Row (Machine)
3
8-12 reps
-
3A
Lateral Raise (Machine)
3
12-15 reps
-
3B
Seated Row (Cable)
3
12-15 reps
-
4A
Bicep Curl (Machine)
3
12-15 reps
-
4B
Chest Fly (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
6-8 reps
-
1B
Lat Pulldown
3
6-8 reps
-
2A
Chest Fly Press (Machine)
3
8-12 reps
-
2B
Chest Supported Row (Machine)
3
8-12 reps
-
3A
Lateral Raise (Machine)
3
12-15 reps
-
3B
Seated Row (Cable)
3
12-15 reps
-
4A
Bicep Curl (Machine)
3
12-15 reps
-
4B
Chest Fly (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
6-8 reps
-
1B
Lat Pulldown
3
6-8 reps
-
2A
Chest Fly Press (Machine)
3
8-12 reps
-
2B
Chest Supported Row (Machine)
3
8-12 reps
-
3A
Lateral Raise (Machine)
3
12-15 reps
-
3B
Seated Row (Cable)
3
12-15 reps
-
4A
Bicep Curl (Machine)
3
12-15 reps
-
4B
Chest Fly (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
6-8 reps
-
1B
Lat Pulldown
3
6-8 reps
-
2A
Chest Fly Press (Machine)
3
8-12 reps
-
2B
Chest Supported Row (Machine)
3
8-12 reps
-
3A
Lateral Raise (Machine)
3
12-15 reps
-
3B
Seated Row (Cable)
3
12-15 reps
-
4A
Bicep Curl (Machine)
3
12-15 reps
-
4B
Chest Fly (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
6-8 reps
-
1B
Plank
3
1 mins
-
2A
Leg Curl
3
8-12 reps
-
2B
Leg Extension
3
8-12 reps
-
3A
Standing Calf Raise
4
12-15 reps
-
3B
Reverse Pec Deck
4
12-15 reps
-
4A
Neck Work
4
15-25 reps
-
4B
Wrist Curls
4
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
6-8 reps
-
1B
Plank
3
1 mins
-
2A
Leg Curl
3
8-12 reps
-
2B
Leg Extension
3
8-12 reps
-
3A
Standing Calf Raise
4
12-15 reps
-
3B
Reverse Pec Deck
4
12-15 reps
-
4A
Neck Work
4
15-25 reps
-
4B
Wrist Curls
4
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
6-8 reps
-
1B
Plank
3
1 mins
-
2A
Leg Curl
3
8-12 reps
-
2B
Leg Extension
3
8-12 reps
-
3A
Standing Calf Raise
4
12-15 reps
-
3B
Reverse Pec Deck
4
12-15 reps
-
4A
Neck Work
4
15-25 reps
-
4B
Wrist Curls
4
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
6-8 reps
-
1B
Plank
3
1 mins
-
2A
Leg Curl
3
8-12 reps
-
2B
Leg Extension
3
8-12 reps
-
3A
Standing Calf Raise
4
12-15 reps
-
3B
Reverse Pec Deck
4
12-15 reps
-
4A
Neck Work
4
15-25 reps
-
4B
Wrist Curls
4
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
6-8 reps
-
1B
Plank
3
1 mins
-
2A
Leg Curl
3
8-12 reps
-
2B
Leg Extension
3
8-12 reps
-
3A
Standing Calf Raise
4
12-15 reps
-
3B
Reverse Pec Deck
4
12-15 reps
-
4A
Neck Work
4
15-25 reps
-
4B
Wrist Curls
4
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
6-8 reps
-
1B
Plank
3
1 mins
-
2A
Leg Curl
3
8-12 reps
-
2B
Leg Extension
3
8-12 reps
-
3A
Standing Calf Raise
4
12-15 reps
-
3B
Reverse Pec Deck
4
12-15 reps
-
4A
Neck Work
4
15-25 reps
-
4B
Wrist Curls
4
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
6-8 reps
-
1B
Plank
3
1 mins
-
2A
Leg Curl
3
8-12 reps
-
2B
Leg Extension
3
8-12 reps
-
3A
Standing Calf Raise
4
12-15 reps
-
3B
Reverse Pec Deck
4
12-15 reps
-
4A
Neck Work
4
15-25 reps
-
4B
Wrist Curls
4
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
6-8 reps
-
1B
Plank
3
1 mins
-
2A
Leg Curl
3
8-12 reps
-
2B
Leg Extension
3
8-12 reps
-
3A
Standing Calf Raise
4
12-15 reps
-
3B
Reverse Pec Deck
4
12-15 reps
-
4A
Neck Work
4
15-25 reps
-
4B
Wrist Curls
4
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
-
1B
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2A
Single Arm Row (Dumbbell)
3
8-12 reps
-
2B
Incline Lateral Raise (Dumbbell)
3
8-12 reps
-
3A
Cross Body SA Pulldown
3
15-20 reps
-
3B
Cross Body Cable Y Raise
3
15-20 reps
-
4A
Hammer Curl
3
15-20 reps
-
4B
Decline Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
-
1B
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2A
Single Arm Row (Dumbbell)
3
8-12 reps
-
2B
Incline Lateral Raise (Dumbbell)
3
8-12 reps
-
3A
Cross Body SA Pulldown
3
15-20 reps
-
3B
Cross Body Cable Y Raise
3
15-20 reps
-
4A
Hammer Curl
3
15-20 reps
-
4B
Decline Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
-
1B
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2A
Single Arm Row (Dumbbell)
3
8-12 reps
-
2B
Incline Lateral Raise (Dumbbell)
3
8-12 reps
-
3A
Cross Body SA Pulldown
3
15-20 reps
-
3B
Cross Body Cable Y Raise
3
15-20 reps
-
4A
Hammer Curl
3
15-20 reps
-
4B
Decline Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
-
1B
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2A
Single Arm Row (Dumbbell)
3
8-12 reps
-
2B
Incline Lateral Raise (Dumbbell)
3
8-12 reps
-
3A
Cross Body SA Pulldown
3
15-20 reps
-
3B
Cross Body Cable Y Raise
3
15-20 reps
-
4A
Hammer Curl
3
15-20 reps
-
4B
Decline Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
-
1B
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2A
Single Arm Row (Dumbbell)
3
8-12 reps
-
2B
Incline Lateral Raise (Dumbbell)
3
8-12 reps
-
3A
Cross Body SA Pulldown
3
15-20 reps
-
3B
Cross Body Cable Y Raise
3
15-20 reps
-
4A
Hammer Curl
3
15-20 reps
-
4B
Decline Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
-
1B
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2A
Single Arm Row (Dumbbell)
3
8-12 reps
-
2B
Incline Lateral Raise (Dumbbell)
3
8-12 reps
-
3A
Cross Body SA Pulldown
3
15-20 reps
-
3B
Cross Body Cable Y Raise
3
15-20 reps
-
4A
Hammer Curl
3
15-20 reps
-
4B
Decline Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
-
1B
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2A
Single Arm Row (Dumbbell)
3
8-12 reps
-
2B
Incline Lateral Raise (Dumbbell)
3
8-12 reps
-
3A
Cross Body SA Pulldown
3
15-20 reps
-
3B
Cross Body Cable Y Raise
3
15-20 reps
-
4A
Hammer Curl
3
15-20 reps
-
4B
Decline Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
-
1B
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2A
Single Arm Row (Dumbbell)
3
8-12 reps
-
2B
Incline Lateral Raise (Dumbbell)
3
8-12 reps
-
3A
Cross Body SA Pulldown
3
15-20 reps
-
3B
Cross Body Cable Y Raise
3
15-20 reps
-
4A
Hammer Curl
3
15-20 reps
-
4B
Decline Push Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Box Jump
3
3-5 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
2A
Glute Bridge (Machine)
3
8-12 reps
-
2B
Abs Crunch (Machine)
3
8-12 reps
-
3A
Seated Calf Raise
4
12-15 reps
-
3B
Lu Raise
4
12-15 reps
-
4A
Neck Curl
4
15-25 reps
-
4B
Reverse Wrist Curl (Dumbbell)
4
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Box Jump
3
3-5 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
2A
Glute Bridge (Machine)
3
8-12 reps
-
2B
Abs Crunch (Machine)
3
8-12 reps
-
3A
Seated Calf Raise
4
12-15 reps
-
3B
Lu Raise
4
12-15 reps
-
4A
Neck Curl
4
15-25 reps
-
4B
Reverse Wrist Curl (Dumbbell)
4
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Box Jump
3
3-5 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
2A
Glute Bridge (Machine)
3
8-12 reps
-
2B
Abs Crunch (Machine)
3
8-12 reps
-
3A
Seated Calf Raise
4
12-15 reps
-
3B
Lu Raise
4
12-15 reps
-
4A
Neck Curl
4
15-25 reps
-
4B
Reverse Wrist Curl (Dumbbell)
4
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Box Jump
3
3-5 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
2A
Glute Bridge (Machine)
3
8-12 reps
-
2B
Abs Crunch (Machine)
3
8-12 reps
-
3A
Seated Calf Raise
4
12-15 reps
-
3B
Lu Raise
4
12-15 reps
-
4A
Neck Curl
4
15-25 reps
-
4B
Reverse Wrist Curl (Dumbbell)
4
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Box Jump
3
3-5 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
2A
Glute Bridge (Machine)
3
8-12 reps
-
2B
Abs Crunch (Machine)
3
8-12 reps
-
3A
Seated Calf Raise
4
12-15 reps
-
3B
Lu Raise
4
12-15 reps
-
4A
Neck Curl
4
15-25 reps
-
4B
Reverse Wrist Curl (Dumbbell)
4
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Box Jump
3
3-5 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
2A
Glute Bridge (Machine)
3
8-12 reps
-
2B
Abs Crunch (Machine)
3
8-12 reps
-
3A
Seated Calf Raise
4
12-15 reps
-
3B
Lu Raise
4
12-15 reps
-
4A
Neck Curl
4
15-25 reps
-
4B
Reverse Wrist Curl (Dumbbell)
4
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Box Jump
3
3-5 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
2A
Glute Bridge (Machine)
3
8-12 reps
-
2B
Abs Crunch (Machine)
3
8-12 reps
-
3A
Seated Calf Raise
4
12-15 reps
-
3B
Lu Raise
4
12-15 reps
-
4A
Neck Curl
4
15-25 reps
-
4B
Reverse Wrist Curl (Dumbbell)
4
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Box Jump
3
3-5 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
2A
Glute Bridge (Machine)
3
8-12 reps
-
2B
Abs Crunch (Machine)
3
8-12 reps
-
3A
Seated Calf Raise
4
12-15 reps
-
3B
Lu Raise
4
12-15 reps
-
4A
Neck Curl
4
15-25 reps
-
4B
Reverse Wrist Curl (Dumbbell)
4
15-25 reps
-
Week 1
1 / 8 Weeks
Day 1
1A
Shoulder Press (Machine)3 Sets
6-8 Reps
-
1B
Lat Pulldown3 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 Squat3 Sets
6-8 Reps
-
1B
Plank3 Sets
1 mins
-
2A
Leg Curl3 Sets
8-12 Reps
-
2B
Leg Extension3 Sets
8-12 Reps
-
3A
Standing Calf Raise4 Sets
12-15 Reps
-
3B
Reverse Pec Deck4 Sets
12-15 Reps
-
4A
Neck Work4 Sets
15-25 Reps
-
4B
Wrist Curls4 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 Pulldown3 Sets
15-20 Reps
-
3B
Cross Body Cable Y Raise3 Sets
15-20 Reps
-
4A
Hammer Curl3 Sets
15-20 Reps
-
4B
Decline Push Up3 Sets
AMRAP
-
Day 4
1A
Box Jump3 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 Raise4 Sets
12-15 Reps
-
3B
Lu Raise4 Sets
12-15 Reps
-
4A
Neck Curl4 Sets
15-25 Reps
-
4B
Reverse Wrist Curl (Dumbbell)4 Sets
15-25 Reps
-