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Upper and lower cb

by Chancey Brown
1 athletes joined

Program Description

Yep

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    120 minutes
  • Created
    Nov 24, 2025 10:31
  • Last Edited
    Nov 24, 2025 10:44
Muscle Engagement
Front
Back
MuscleSet
Abs
16.9%
Upper Back
14.3%
Quadriceps
12.7%
Lats
12.1%
Biceps
11.1%
Glutes
4.8%
Hamstrings
4.8%
Triceps
4.2%
Front Delts
3.5%
Chest
3.5%
Forearms
3.2%
Middle Delts
2.6%
Calves
2.6%
Rear Delts
2.1%
Adductors
1.1%
Abductors
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Cable Crossover
3
-
3
Face Pull
3
-
4
Lat Pullover
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Abs Crunch (Weighted)
3
-
8
Shrug (Dumbbell)
3
-
9
Bicep Curl (Dumbbell)
3
-
10
Side Bend (Dumbbell)
3
-
11
Chest Supported Row (Dumbbell)
3
-
12
V Bar Over Head Bicep Cirl
3
-
13
Lat Pulldown
3
-
14
Shoulder Press (Machine)
3
-
15
Chest Press (Machine)
1
-
16
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Cable Crossover
3
-
3
Face Pull
3
-
4
Lat Pullover
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Abs Crunch (Weighted)
3
-
8
Shrug (Dumbbell)
3
-
9
Bicep Curl (Dumbbell)
3
-
10
Side Bend (Dumbbell)
3
-
11
Chest Supported Row (Dumbbell)
3
-
12
V Bar Over Head Bicep Cirl
3
-
13
Lat Pulldown
3
-
14
Shoulder Press (Machine)
3
-
15
Chest Press (Machine)
1
-
16
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Cable Crossover
3
-
3
Face Pull
3
-
4
Lat Pullover
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Abs Crunch (Weighted)
3
-
8
Shrug (Dumbbell)
3
-
9
Bicep Curl (Dumbbell)
3
-
10
Side Bend (Dumbbell)
3
-
11
Chest Supported Row (Dumbbell)
3
-
12
V Bar Over Head Bicep Cirl
3
-
13
Lat Pulldown
3
-
14
Shoulder Press (Machine)
3
-
15
Chest Press (Machine)
1
-
16
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Cable Crossover
3
-
3
Face Pull
3
-
4
Lat Pullover
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Abs Crunch (Weighted)
3
-
8
Shrug (Dumbbell)
3
-
9
Bicep Curl (Dumbbell)
3
-
10
Side Bend (Dumbbell)
3
-
11
Chest Supported Row (Dumbbell)
3
-
12
V Bar Over Head Bicep Cirl
3
-
13
Lat Pulldown
3
-
14
Shoulder Press (Machine)
3
-
15
Chest Press (Machine)
1
-
16
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Cable Crossover
3
-
3
Face Pull
3
-
4
Lat Pullover
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Abs Crunch (Weighted)
3
-
8
Shrug (Dumbbell)
3
-
9
Bicep Curl (Dumbbell)
3
-
10
Side Bend (Dumbbell)
3
-
11
Chest Supported Row (Dumbbell)
3
-
12
V Bar Over Head Bicep Cirl
3
-
13
Lat Pulldown
3
-
14
Shoulder Press (Machine)
3
-
15
Chest Press (Machine)
1
-
16
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Cable Crossover
3
-
3
Face Pull
3
-
4
Lat Pullover
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Abs Crunch (Weighted)
3
-
8
Shrug (Dumbbell)
3
-
9
Bicep Curl (Dumbbell)
3
-
10
Side Bend (Dumbbell)
3
-
11
Chest Supported Row (Dumbbell)
3
-
12
V Bar Over Head Bicep Cirl
3
-
13
Lat Pulldown
3
-
14
Shoulder Press (Machine)
3
-
15
Chest Press (Machine)
1
-
16
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Cable Crossover
3
-
3
Face Pull
3
-
4
Lat Pullover
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Abs Crunch (Weighted)
3
-
8
Shrug (Dumbbell)
3
-
9
Bicep Curl (Dumbbell)
3
-
10
Side Bend (Dumbbell)
3
-
11
Chest Supported Row (Dumbbell)
3
-
12
V Bar Over Head Bicep Cirl
3
-
13
Lat Pulldown
3
-
14
Shoulder Press (Machine)
3
-
15
Chest Press (Machine)
1
-
16
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Cable Crossover
3
-
3
Face Pull
3
-
4
Lat Pullover
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Abs Crunch (Weighted)
3
-
8
Shrug (Dumbbell)
3
-
9
Bicep Curl (Dumbbell)
3
-
10
Side Bend (Dumbbell)
3
-
11
Chest Supported Row (Dumbbell)
3
-
12
V Bar Over Head Bicep Cirl
3
-
13
Lat Pulldown
3
-
14
Shoulder Press (Machine)
3
-
15
Chest Press (Machine)
1
-
16
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Cable Crossover
3
-
3
Face Pull
3
-
4
Lat Pullover
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Abs Crunch (Weighted)
3
-
8
Shrug (Dumbbell)
3
-
9
Bicep Curl (Dumbbell)
3
-
10
Side Bend (Dumbbell)
3
-
11
Chest Supported Row (Dumbbell)
3
-
12
V Bar Over Head Bicep Cirl
3
-
13
Lat Pulldown
3
-
14
Shoulder Press (Machine)
3
-
15
Chest Press (Machine)
1
-
16
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Cable Crossover
3
-
3
Face Pull
3
-
4
Lat Pullover
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Abs Crunch (Weighted)
3
-
8
Shrug (Dumbbell)
3
-
9
Bicep Curl (Dumbbell)
3
-
10
Side Bend (Dumbbell)
3
-
11
Chest Supported Row (Dumbbell)
3
-
12
V Bar Over Head Bicep Cirl
3
-
13
Lat Pulldown
3
-
14
Shoulder Press (Machine)
3
-
15
Chest Press (Machine)
1
-
16
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Cable Crossover
3
-
3
Face Pull
3
-
4
Lat Pullover
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Abs Crunch (Weighted)
3
-
8
Shrug (Dumbbell)
3
-
9
Bicep Curl (Dumbbell)
3
-
10
Side Bend (Dumbbell)
3
-
11
Chest Supported Row (Dumbbell)
3
-
12
V Bar Over Head Bicep Cirl
3
-
13
Lat Pulldown
3
-
14
Shoulder Press (Machine)
3
-
15
Chest Press (Machine)
1
-
16
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Cable Crossover
3
-
3
Face Pull
3
-
4
Lat Pullover
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Abs Crunch (Weighted)
3
-
8
Shrug (Dumbbell)
3
-
9
Bicep Curl (Dumbbell)
3
-
10
Side Bend (Dumbbell)
3
-
11
Chest Supported Row (Dumbbell)
3
-
12
V Bar Over Head Bicep Cirl
3
-
13
Lat Pulldown
3
-
14
Shoulder Press (Machine)
3
-
15
Chest Press (Machine)
1
-
16
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Cable Crossover
3
-
3
Face Pull
3
-
4
Lat Pullover
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Abs Crunch (Weighted)
3
-
8
Shrug (Dumbbell)
3
-
9
Bicep Curl (Dumbbell)
3
-
10
Side Bend (Dumbbell)
3
-
11
Chest Supported Row (Dumbbell)
3
-
12
V Bar Over Head Bicep Cirl
3
-
13
Lat Pulldown
3
-
14
Shoulder Press (Machine)
3
-
15
Chest Press (Machine)
1
-
16
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Cable Crossover
3
-
3
Face Pull
3
-
4
Lat Pullover
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Abs Crunch (Weighted)
3
-
8
Shrug (Dumbbell)
3
-
9
Bicep Curl (Dumbbell)
3
-
10
Side Bend (Dumbbell)
3
-
11
Chest Supported Row (Dumbbell)
3
-
12
V Bar Over Head Bicep Cirl
3
-
13
Lat Pulldown
3
-
14
Shoulder Press (Machine)
3
-
15
Chest Press (Machine)
1
-
16
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Cable Crossover
3
-
3
Face Pull
3
-
4
Lat Pullover
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Abs Crunch (Weighted)
3
-
8
Shrug (Dumbbell)
3
-
9
Bicep Curl (Dumbbell)
3
-
10
Side Bend (Dumbbell)
3
-
11
Chest Supported Row (Dumbbell)
3
-
12
V Bar Over Head Bicep Cirl
3
-
13
Lat Pulldown
3
-
14
Shoulder Press (Machine)
3
-
15
Chest Press (Machine)
1
-
16
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Cable Crossover
3
-
3
Face Pull
3
-
4
Lat Pullover
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Abs Crunch (Weighted)
3
-
8
Shrug (Dumbbell)
3
-
9
Bicep Curl (Dumbbell)
3
-
10
Side Bend (Dumbbell)
3
-
11
Chest Supported Row (Dumbbell)
3
-
12
V Bar Over Head Bicep Cirl
3
-
13
Lat Pulldown
3
-
14
Shoulder Press (Machine)
3
-
15
Chest Press (Machine)
1
-
16
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Cable Crossover
3
-
3
Face Pull
3
-
4
Lat Pullover
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Abs Crunch (Weighted)
3
-
8
Shrug (Dumbbell)
3
-
9
Bicep Curl (Dumbbell)
3
-
10
Side Bend (Dumbbell)
3
-
11
Chest Supported Row (Dumbbell)
3
-
12
V Bar Over Head Bicep Cirl
3
-
13
Lat Pulldown
3
-
14
Shoulder Press (Machine)
3
-
15
Chest Press (Machine)
1
-
16
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Cable Crossover
3
-
3
Face Pull
3
-
4
Lat Pullover
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Abs Crunch (Weighted)
3
-
8
Shrug (Dumbbell)
3
-
9
Bicep Curl (Dumbbell)
3
-
10
Side Bend (Dumbbell)
3
-
11
Chest Supported Row (Dumbbell)
3
-
12
V Bar Over Head Bicep Cirl
3
-
13
Lat Pulldown
3
-
14
Shoulder Press (Machine)
3
-
15
Chest Press (Machine)
1
-
16
Seated Row (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Goblet Squat
3
-
3
Side Bend (Dumbbell)
3
-
4
Frog Squat
3
-
5
Leg Press
3
-
6
Abs Crunch (Weighted)
3
-
7
Lunge (Dumbbell)
3
-
8
Wall Sit
3
-
9
Suitcase Carry
3
-
10
Side Crunch (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Goblet Squat
3
-
3
Side Bend (Dumbbell)
3
-
4
Frog Squat
3
-
5
Leg Press
3
-
6
Abs Crunch (Weighted)
3
-
7
Lunge (Dumbbell)
3
-
8
Wall Sit
3
-
9
Suitcase Carry
3
-
10
Side Crunch (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Goblet Squat
3
-
3
Side Bend (Dumbbell)
3
-
4
Frog Squat
3
-
5
Leg Press
3
-
6
Abs Crunch (Weighted)
3
-
7
Lunge (Dumbbell)
3
-
8
Wall Sit
3
-
9
Suitcase Carry
3
-
10
Side Crunch (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Goblet Squat
3
-
3
Side Bend (Dumbbell)
3
-
4
Frog Squat
3
-
5
Leg Press
3
-
6
Abs Crunch (Weighted)
3
-
7
Lunge (Dumbbell)
3
-
8
Wall Sit
3
-
9
Suitcase Carry
3
-
10
Side Crunch (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Goblet Squat
3
-
3
Side Bend (Dumbbell)
3
-
4
Frog Squat
3
-
5
Leg Press
3
-
6
Abs Crunch (Weighted)
3
-
7
Lunge (Dumbbell)
3
-
8
Wall Sit
3
-
9
Suitcase Carry
3
-
10
Side Crunch (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Goblet Squat
3
-
3
Side Bend (Dumbbell)
3
-
4
Frog Squat
3
-
5
Leg Press
3
-
6
Abs Crunch (Weighted)
3
-
7
Lunge (Dumbbell)
3
-
8
Wall Sit
3
-
9
Suitcase Carry
3
-
10
Side Crunch (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Goblet Squat
3
-
3
Side Bend (Dumbbell)
3
-
4
Frog Squat
3
-
5
Leg Press
3
-
6
Abs Crunch (Weighted)
3
-
7
Lunge (Dumbbell)
3
-
8
Wall Sit
3
-
9
Suitcase Carry
3
-
10
Side Crunch (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Goblet Squat
3
-
3
Side Bend (Dumbbell)
3
-
4
Frog Squat
3
-
5
Leg Press
3
-
6
Abs Crunch (Weighted)
3
-
7
Lunge (Dumbbell)
3
-
8
Wall Sit
3
-
9
Suitcase Carry
3
-
10
Side Crunch (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Goblet Squat
3
-
3
Side Bend (Dumbbell)
3
-
4
Frog Squat
3
-
5
Leg Press
3
-
6
Abs Crunch (Weighted)
3
-
7
Lunge (Dumbbell)
3
-
8
Wall Sit
3
-
9
Suitcase Carry
3
-
10
Side Crunch (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Goblet Squat
3
-
3
Side Bend (Dumbbell)
3
-
4
Frog Squat
3
-
5
Leg Press
3
-
6
Abs Crunch (Weighted)
3
-
7
Lunge (Dumbbell)
3
-
8
Wall Sit
3
-
9
Suitcase Carry
3
-
10
Side Crunch (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Goblet Squat
3
-
3
Side Bend (Dumbbell)
3
-
4
Frog Squat
3
-
5
Leg Press
3
-
6
Abs Crunch (Weighted)
3
-
7
Lunge (Dumbbell)
3
-
8
Wall Sit
3
-
9
Suitcase Carry
3
-
10
Side Crunch (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Goblet Squat
3
-
3
Side Bend (Dumbbell)
3
-
4
Frog Squat
3
-
5
Leg Press
3
-
6
Abs Crunch (Weighted)
3
-
7
Lunge (Dumbbell)
3
-
8
Wall Sit
3
-
9
Suitcase Carry
3
-
10
Side Crunch (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Goblet Squat
3
-
3
Side Bend (Dumbbell)
3
-
4
Frog Squat
3
-
5
Leg Press
3
-
6
Abs Crunch (Weighted)
3
-
7
Lunge (Dumbbell)
3
-
8
Wall Sit
3
-
9
Suitcase Carry
3
-
10
Side Crunch (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Goblet Squat
3
-
3
Side Bend (Dumbbell)
3
-
4
Frog Squat
3
-
5
Leg Press
3
-
6
Abs Crunch (Weighted)
3
-
7
Lunge (Dumbbell)
3
-
8
Wall Sit
3
-
9
Suitcase Carry
3
-
10
Side Crunch (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Goblet Squat
3
-
3
Side Bend (Dumbbell)
3
-
4
Frog Squat
3
-
5
Leg Press
3
-
6
Abs Crunch (Weighted)
3
-
7
Lunge (Dumbbell)
3
-
8
Wall Sit
3
-
9
Suitcase Carry
3
-
10
Side Crunch (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Goblet Squat
3
-
3
Side Bend (Dumbbell)
3
-
4
Frog Squat
3
-
5
Leg Press
3
-
6
Abs Crunch (Weighted)
3
-
7
Lunge (Dumbbell)
3
-
8
Wall Sit
3
-
9
Suitcase Carry
3
-
10
Side Crunch (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Goblet Squat
3
-
3
Side Bend (Dumbbell)
3
-
4
Frog Squat
3
-
5
Leg Press
3
-
6
Abs Crunch (Weighted)
3
-
7
Lunge (Dumbbell)
3
-
8
Wall Sit
3
-
9
Suitcase Carry
3
-
10
Side Crunch (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Goblet Squat
3
-
3
Side Bend (Dumbbell)
3
-
4
Frog Squat
3
-
5
Leg Press
3
-
6
Abs Crunch (Weighted)
3
-
7
Lunge (Dumbbell)
3
-
8
Wall Sit
3
-
9
Suitcase Carry
3
-
10
Side Crunch (Cable)
3
-
Week 1
1 / 18 Weeks
Day 1
1
Chin-Up (Bodyweight)
3 Sets
-
2
Cable Crossover
3 Sets
-
3
Face Pull
3 Sets
-
4
Lat Pullover
3 Sets
-
5
Tricep Extension (Cable)
3 Sets
-
6
Bicep Curl (Cable)
3 Sets
-
7
Abs Crunch (Weighted)
3 Sets
-
8
Shrug (Dumbbell)
3 Sets
-
9
Bicep Curl (Dumbbell)
3 Sets
-
10
Side Bend (Dumbbell)
3 Sets
-
11
Chest Supported Row (Dumbbell)
3 Sets
-
12
V Bar Over Head Bicep Cirl
3 Sets
-
13
Lat Pulldown
3 Sets
-
14
Shoulder Press (Machine)
3 Sets
-
15
Chest Press (Machine)
1 Set
-
16
Seated Row (Cable)
3 Sets
-
Day 2
1
Standing Calf Raise
3 Sets
-
2
Goblet Squat
3 Sets
-
3
Side Bend (Dumbbell)
3 Sets
-
4
Frog Squat
3 Sets
-
5
Leg Press
3 Sets
-
6
Abs Crunch (Weighted)
3 Sets
-
7
Lunge (Dumbbell)
3 Sets
-
8
Wall Sit
3 Sets
-
9
Suitcase Carry
3 Sets
-
10
Side Crunch (Cable)
3 Sets
-