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BoostcampPNG
Upper Lower Upper Upper
by null
Program Description
Home Use
Program Overview
Level
Advanced
Goal
Athletics
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Jun 18, 2024 12:01
Last Edited
Jun 18, 2024 12:41
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Week 1
1 / 12 Weeks
Day 1
1
Seated Front Raise
1 Set
2
Seated Anterior Delt Press (AD)
1 Set
3
Lateral Raise (Cable)
3 Sets
4
Overhead Tricep Extension (Cable)
3 Sets
5
Rear Delt Fly (Dumbbell)
1 Set
6
Rear Delt Row
3 Sets
7
Bicep Curl (Cable)
1 Set
Day 2
1
Trap Bar Deadlift
5 Sets
2
Leg Extension
3 Sets
3
Cable Crunch
3 Sets
4
Lying Leg Curl
3 Sets
5
Pallof Press
3 Sets
6
Wall Press Dead Bug
3 Sets
Day 3
1
Bench Press (Dumbbell)
2 Sets
3 Sets
@6
@8.5
2
T-Bar Row
1 Set
2 Sets
@6.5
@8.5
3
Incline Bench Press (Dumbbell)
2 Sets
4
Lat Pulldown
2 Sets
5
Tricep Extension (Cable)
3 Sets
6
Hammer Curl
3 Sets
Day 4
1
Seated Front Raise
1 Set
2
Seated Anterior Delt Press (AD)
3 Sets
3
Lateral Raise (Cable)
3 Sets
4
Chest Fly (Cable)
3 Sets
5
Tricep Extension (Cable)
3 Sets
6
Bicep Curl (Cable)
3 Sets
7
Wall Press Dead Bug
3 Sets
Day 1
1
Seated Front Raise
1 Set
2
Seated Anterior Delt Press (AD)
1 Set
3
Lateral Raise (Cable)
3 Sets
4
Overhead Tricep Extension (Cable)
3 Sets
5
Rear Delt Fly (Dumbbell)
1 Set
6
Rear Delt Row
3 Sets
7
Bicep Curl (Cable)
1 Set
Day 2
1
Trap Bar Deadlift
5 Sets
2
Leg Extension
3 Sets
3
Cable Crunch
3 Sets
4
Lying Leg Curl
3 Sets
5
Pallof Press
3 Sets
6
Wall Press Dead Bug
3 Sets
Day 3
1
Bench Press (Dumbbell)
2 Sets
3 Sets
@6
@8.5
2
T-Bar Row
1 Set
2 Sets
@6.5
@8.5
3
Incline Bench Press (Dumbbell)
2 Sets
4
Lat Pulldown
2 Sets
5
Tricep Extension (Cable)
3 Sets
6
Hammer Curl
3 Sets
Day 4
1
Seated Front Raise
1 Set
2
Seated Anterior Delt Press (AD)
3 Sets
3
Lateral Raise (Cable)
3 Sets
4
Chest Fly (Cable)
3 Sets
5
Tricep Extension (Cable)
3 Sets
6
Bicep Curl (Cable)
3 Sets
7
Wall Press Dead Bug
3 Sets
Day 1
1
Seated Front Raise
1 Set
2
Seated Anterior Delt Press (AD)
1 Set
3
Lateral Raise (Cable)
3 Sets
4
Overhead Tricep Extension (Cable)
3 Sets
5
Rear Delt Fly (Dumbbell)
1 Set
6
Rear Delt Row
3 Sets
7
Bicep Curl (Cable)
1 Set
Day 2
1
Trap Bar Deadlift
5 Sets
2
Leg Extension
3 Sets
3
Cable Crunch
3 Sets
4
Lying Leg Curl
3 Sets
5
Pallof Press
3 Sets
6
Wall Press Dead Bug
3 Sets
Day 3
1
Bench Press (Dumbbell)
2 Sets
3 Sets
@6
@8.5
2
T-Bar Row
1 Set
2 Sets
@6.5
@8.5
3
Incline Bench Press (Dumbbell)
2 Sets
4
Lat Pulldown
2 Sets
5
Tricep Extension (Cable)
3 Sets
6
Hammer Curl
3 Sets
Day 4
1
Seated Front Raise
1 Set
2
Seated Anterior Delt Press (AD)
3 Sets
3
Lateral Raise (Cable)
3 Sets
4
Chest Fly (Cable)
3 Sets
5
Tricep Extension (Cable)
3 Sets
6
Bicep Curl (Cable)
3 Sets
7
Wall Press Dead Bug
3 Sets
Day 1
1
Seated Front Raise
1 Set
2
Seated Anterior Delt Press (AD)
1 Set
3
Lateral Raise (Cable)
3 Sets
4
Overhead Tricep Extension (Cable)
3 Sets
5
Rear Delt Fly (Dumbbell)
1 Set
6
Rear Delt Row
3 Sets
7
Bicep Curl (Cable)
1 Set
Day 2
1
Trap Bar Deadlift
5 Sets
2
Leg Extension
3 Sets
3
Cable Crunch
3 Sets
4
Lying Leg Curl
3 Sets
5
Pallof Press
3 Sets
6
Wall Press Dead Bug
3 Sets
Day 3
1
Bench Press (Dumbbell)
2 Sets
3 Sets
@6
@8.5
2
T-Bar Row
1 Set
2 Sets
@6.5
@8.5
3
Incline Bench Press (Dumbbell)
2 Sets
4
Lat Pulldown
2 Sets
5
Tricep Extension (Cable)
3 Sets
6
Hammer Curl
3 Sets
Day 4
1
Seated Front Raise
1 Set
2
Seated Anterior Delt Press (AD)
3 Sets
3
Lateral Raise (Cable)
3 Sets
4
Chest Fly (Cable)
3 Sets
5
Tricep Extension (Cable)
3 Sets
6
Bicep Curl (Cable)
3 Sets
7
Wall Press Dead Bug
3 Sets
Day 1
1
Seated Front Raise
1 Set
2
Seated Anterior Delt Press (AD)
1 Set
3
Lateral Raise (Cable)
3 Sets
4
Overhead Tricep Extension (Cable)
3 Sets
5
Rear Delt Fly (Dumbbell)
1 Set
6
Rear Delt Row
3 Sets
7
Bicep Curl (Cable)
1 Set
Day 2
1
Trap Bar Deadlift
5 Sets
2
Leg Extension
3 Sets
3
Cable Crunch
3 Sets
4
Lying Leg Curl
3 Sets
5
Pallof Press
3 Sets
6
Wall Press Dead Bug
3 Sets
Day 3
1
Bench Press (Dumbbell)
2 Sets
3 Sets
@6
@8.5
2
T-Bar Row
1 Set
2 Sets
@6.5
@8.5
3
Incline Bench Press (Dumbbell)
2 Sets
4
Lat Pulldown
2 Sets
5
Tricep Extension (Cable)
3 Sets
6
Hammer Curl
3 Sets
Day 4
1
Seated Front Raise
1 Set
2
Seated Anterior Delt Press (AD)
3 Sets
3
Lateral Raise (Cable)
3 Sets
4
Chest Fly (Cable)
3 Sets
5
Tricep Extension (Cable)
3 Sets
6
Bicep Curl (Cable)
3 Sets
7
Wall Press Dead Bug
3 Sets
Day 1
1
Seated Front Raise
1 Set
2
Seated Anterior Delt Press (AD)
1 Set
3
Lateral Raise (Cable)
3 Sets
4
Overhead Tricep Extension (Cable)
3 Sets
5
Rear Delt Fly (Dumbbell)
1 Set
6
Rear Delt Row
3 Sets
7
Bicep Curl (Cable)
1 Set
Day 2
1
Trap Bar Deadlift
5 Sets
2
Leg Extension
3 Sets
3
Cable Crunch
3 Sets
4
Lying Leg Curl
3 Sets
5
Pallof Press
3 Sets
6
Wall Press Dead Bug
3 Sets
Day 3
1
Bench Press (Dumbbell)
2 Sets
3 Sets
@6
@8.5
2
T-Bar Row
1 Set
2 Sets
@6.5
@8.5
3
Incline Bench Press (Dumbbell)
2 Sets
4
Lat Pulldown
2 Sets
5
Tricep Extension (Cable)
3 Sets
6
Hammer Curl
3 Sets
Day 4
1
Seated Front Raise
1 Set
2
Seated Anterior Delt Press (AD)
3 Sets
3
Lateral Raise (Cable)
3 Sets
4
Chest Fly (Cable)
3 Sets
5
Tricep Extension (Cable)
3 Sets
6
Bicep Curl (Cable)
3 Sets
7
Wall Press Dead Bug
3 Sets
Day 1
1
Seated Front Raise
1 Set
2
Seated Anterior Delt Press (AD)
1 Set
3
Lateral Raise (Cable)
3 Sets
4
Overhead Tricep Extension (Cable)
3 Sets
5
Rear Delt Fly (Dumbbell)
1 Set
6
Rear Delt Row
3 Sets
7
Bicep Curl (Cable)
1 Set
Day 2
1
Trap Bar Deadlift
5 Sets
2
Leg Extension
3 Sets
3
Cable Crunch
3 Sets
4
Lying Leg Curl
3 Sets
5
Pallof Press
3 Sets
6
Wall Press Dead Bug
3 Sets
Day 3
1
Bench Press (Dumbbell)
2 Sets
3 Sets
@6
@8.5
2
T-Bar Row
1 Set
2 Sets
@6.5
@8.5
3
Incline Bench Press (Dumbbell)
2 Sets
4
Lat Pulldown
2 Sets
5
Tricep Extension (Cable)
3 Sets
6
Hammer Curl
3 Sets
Day 4
1
Seated Front Raise
1 Set
2
Seated Anterior Delt Press (AD)
3 Sets
3
Lateral Raise (Cable)
3 Sets
4
Chest Fly (Cable)
3 Sets
5
Tricep Extension (Cable)
3 Sets
6
Bicep Curl (Cable)
3 Sets
7
Wall Press Dead Bug
3 Sets
Day 1
1
Seated Front Raise
1 Set
2
Seated Anterior Delt Press (AD)
1 Set
3
Lateral Raise (Cable)
3 Sets
4
Overhead Tricep Extension (Cable)
3 Sets
5
Rear Delt Fly (Dumbbell)
1 Set
6
Rear Delt Row
3 Sets
7
Bicep Curl (Cable)
1 Set
Day 2
1
Trap Bar Deadlift
5 Sets
2
Leg Extension
3 Sets
3
Cable Crunch
3 Sets
4
Lying Leg Curl
3 Sets
5
Pallof Press
3 Sets
6
Wall Press Dead Bug
3 Sets
Day 3
1
Bench Press (Dumbbell)
2 Sets
3 Sets
@6
@8.5
2
T-Bar Row
1 Set
2 Sets
@6.5
@8.5
3
Incline Bench Press (Dumbbell)
2 Sets
4
Lat Pulldown
2 Sets
5
Tricep Extension (Cable)
3 Sets
6
Hammer Curl
3 Sets
Day 4
1
Seated Front Raise
1 Set
2
Seated Anterior Delt Press (AD)
3 Sets
3
Lateral Raise (Cable)
3 Sets
4
Chest Fly (Cable)
3 Sets
5
Tricep Extension (Cable)
3 Sets
6
Bicep Curl (Cable)
3 Sets
7
Wall Press Dead Bug
3 Sets
Day 1
1
Seated Front Raise
1 Set
2
Seated Anterior Delt Press (AD)
1 Set
3
Lateral Raise (Cable)
3 Sets
4
Overhead Tricep Extension (Cable)
3 Sets
5
Rear Delt Fly (Dumbbell)
1 Set
6
Rear Delt Row
3 Sets
7
Bicep Curl (Cable)
1 Set
Day 2
1
Trap Bar Deadlift
5 Sets
2
Leg Extension
3 Sets
3
Cable Crunch
3 Sets
4
Lying Leg Curl
3 Sets
5
Pallof Press
3 Sets
6
Wall Press Dead Bug
3 Sets
Day 3
1
Bench Press (Dumbbell)
2 Sets
3 Sets
@6
@8.5
2
T-Bar Row
1 Set
2 Sets
@6.5
@8.5
3
Incline Bench Press (Dumbbell)
2 Sets
4
Lat Pulldown
2 Sets
5
Tricep Extension (Cable)
3 Sets
6
Hammer Curl
3 Sets
Day 4
1
Seated Front Raise
1 Set
2
Seated Anterior Delt Press (AD)
3 Sets
3
Lateral Raise (Cable)
3 Sets
4
Chest Fly (Cable)
3 Sets
5
Tricep Extension (Cable)
3 Sets
6
Bicep Curl (Cable)
3 Sets
7
Wall Press Dead Bug
3 Sets
Day 1
1
Seated Front Raise
1 Set
2
Seated Anterior Delt Press (AD)
1 Set
3
Lateral Raise (Cable)
3 Sets
4
Overhead Tricep Extension (Cable)
3 Sets
5
Rear Delt Fly (Dumbbell)
1 Set
6
Rear Delt Row
3 Sets
7
Bicep Curl (Cable)
1 Set
Day 2
1
Trap Bar Deadlift
5 Sets
2
Leg Extension
3 Sets
3
Cable Crunch
3 Sets
4
Lying Leg Curl
3 Sets
5
Pallof Press
3 Sets
6
Wall Press Dead Bug
3 Sets
Day 3
1
Bench Press (Dumbbell)
2 Sets
3 Sets
@6
@8.5
2
T-Bar Row
1 Set
2 Sets
@6.5
@8.5
3
Incline Bench Press (Dumbbell)
2 Sets
4
Lat Pulldown
2 Sets
5
Tricep Extension (Cable)
3 Sets
6
Hammer Curl
3 Sets
Day 4
1
Seated Front Raise
1 Set
2
Seated Anterior Delt Press (AD)
3 Sets
3
Lateral Raise (Cable)
3 Sets
4
Chest Fly (Cable)
3 Sets
5
Tricep Extension (Cable)
3 Sets
6
Bicep Curl (Cable)
3 Sets
7
Wall Press Dead Bug
3 Sets
Day 1
1
Seated Front Raise
1 Set
2
Seated Anterior Delt Press (AD)
1 Set
3
Lateral Raise (Cable)
3 Sets
4
Overhead Tricep Extension (Cable)
3 Sets
5
Rear Delt Fly (Dumbbell)
1 Set
6
Rear Delt Row
3 Sets
7
Bicep Curl (Cable)
1 Set
Day 2
1
Trap Bar Deadlift
5 Sets
2
Leg Extension
3 Sets
3
Cable Crunch
3 Sets
4
Lying Leg Curl
3 Sets
5
Pallof Press
3 Sets
6
Wall Press Dead Bug
3 Sets
Day 3
1
Bench Press (Dumbbell)
2 Sets
3 Sets
@6
@8.5
2
T-Bar Row
1 Set
2 Sets
@6.5
@8.5
3
Incline Bench Press (Dumbbell)
2 Sets
4
Lat Pulldown
2 Sets
5
Tricep Extension (Cable)
3 Sets
6
Hammer Curl
3 Sets
Day 4
1
Seated Front Raise
1 Set
2
Seated Anterior Delt Press (AD)
3 Sets
3
Lateral Raise (Cable)
3 Sets
4
Chest Fly (Cable)
3 Sets
5
Tricep Extension (Cable)
3 Sets
6
Bicep Curl (Cable)
3 Sets
7
Wall Press Dead Bug
3 Sets
Day 1
1
Seated Front Raise
1 Set
2
Seated Anterior Delt Press (AD)
1 Set
3
Lateral Raise (Cable)
3 Sets
4
Overhead Tricep Extension (Cable)
3 Sets
5
Rear Delt Fly (Dumbbell)
1 Set
6
Rear Delt Row
3 Sets
7
Bicep Curl (Cable)
1 Set
Day 2
1
Trap Bar Deadlift
5 Sets
2
Leg Extension
3 Sets
3
Cable Crunch
3 Sets
4
Lying Leg Curl
3 Sets
5
Pallof Press
3 Sets
6
Wall Press Dead Bug
3 Sets
Day 3
1
Bench Press (Dumbbell)
2 Sets
3 Sets
@6
@8.5
2
T-Bar Row
1 Set
2 Sets
@6.5
@8.5
3
Incline Bench Press (Dumbbell)
2 Sets
4
Lat Pulldown
2 Sets
5
Tricep Extension (Cable)
3 Sets
6
Hammer Curl
3 Sets
Day 4
1
Seated Front Raise
1 Set
2
Seated Anterior Delt Press (AD)
3 Sets
3
Lateral Raise (Cable)
3 Sets
4
Chest Fly (Cable)
3 Sets
5
Tricep Extension (Cable)
3 Sets
6
Bicep Curl (Cable)
3 Sets
7
Wall Press Dead Bug
3 Sets