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Physical 100 Workout Program (4 Day Upper Lower)

by Michaelenzo
1 athletes joined

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
    Sep 19, 2024 03:30
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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
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 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