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 EditedJun 18, 2025 09:04
Summary
Transform your physique with the **Physical 100 Workout Program**, a comprehensive 8-week plan designed to build strength and muscle through a focused 4-day upper/lower split. Each session combines targeted supersets for maximum efficiency, hitting all major muscle groups with a mix of machine and bodyweight exercises. With a full gym setup, you’ll push your limits and see real results, making this program perfect for both seasoned lifters and those looking to elevate their training game. Get ready to challenge yourself and achieve your fitness goals!
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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
-