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BoostcampPNG

vert focused lower/hypertrophy upper

by Calvin H.
5.0
(1 rating)

Program Description

Lower body strengthening for the purpose of explosiveness and upper body hypertrophy for the purpose of muscle growth

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 03, 2025 08:36
  • Last Edited
    Sep 06, 2025 10:32
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18.7%
Glutes
16.5%
Hamstrings
10.9%
Other
7.2%
Calves
7.2%
Upper Back
6.5%
Chest
5.7%
Lats
5.7%
Abs
5.5%
Front Delts
5%
Triceps
2.9%
Biceps
2.9%
Rear Delts
2.2%
Middle Delts
1.4%
Lower Back
1.1%
Forearms
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
5 reps
RPE 6.5
2
Depth Junp
5
3 reps
RPE 8
3
Hip Thrust (Machine)
3
1
6 reps
6 reps
RPE 8.5
RPE 7
4
Leg Extension
3
6 reps
RPE 8
5
Leg Curl
1
20 reps
RPE 7.5
6
Side Crunch (Cable)
3
5 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
5 reps
RPE 6.5
2
Depth Junp
5
3 reps
RPE 8
3
Hip Thrust (Machine)
3
1
6 reps
6 reps
RPE 8.5
RPE 7
4
Leg Extension
3
6 reps
RPE 8
5
Leg Curl
1
20 reps
RPE 7.5
6
Side Crunch (Cable)
3
5 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
5 reps
RPE 6.5
2
Depth Junp
5
3 reps
RPE 8
3
Hip Thrust (Machine)
3
1
6 reps
6 reps
RPE 8.5
RPE 7
4
Leg Extension
3
6 reps
RPE 8
5
Leg Curl
1
20 reps
RPE 7.5
6
Side Crunch (Cable)
3
5 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
5 reps
RPE 6.5
2
Depth Junp
5
3 reps
RPE 8
3
Hip Thrust (Machine)
3
1
6 reps
6 reps
RPE 8.5
RPE 7
4
Leg Extension
3
6 reps
RPE 8
5
Leg Curl
1
20 reps
RPE 7.5
6
Side Crunch (Cable)
3
5 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
5 reps
RPE 6.5
2
Depth Junp
5
3 reps
RPE 8
3
Hip Thrust (Machine)
3
1
6 reps
6 reps
RPE 8.5
RPE 7
4
Leg Extension
3
6 reps
RPE 8
5
Leg Curl
1
20 reps
RPE 7.5
6
Side Crunch (Cable)
3
5 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
5 reps
RPE 6.5
2
Depth Junp
5
3 reps
RPE 8
3
Hip Thrust (Machine)
3
1
6 reps
6 reps
RPE 8.5
RPE 7
4
Leg Extension
3
6 reps
RPE 8
5
Leg Curl
1
20 reps
RPE 7.5
6
Side Crunch (Cable)
3
5 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
11 reps
RPE 7
2
Chest Fly (Cable)
1
1
9 reps
10 reps
RPE 7
RPE 7.5
3
High Row
1
1
11 reps
11 reps
RPE 7
RPE 7.5
4
Chest Press (Machine)
1
1
11 reps
10 reps
RPE 7.5
RPE 7.5
5
Seated Row (Cable)
2
9 reps
RPE 8
6
Rear Delt Fly (Cable)
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
11 reps
RPE 7
2
Chest Fly (Cable)
1
1
9 reps
10 reps
RPE 7
RPE 7.5
3
High Row
1
1
11 reps
11 reps
RPE 7
RPE 7.5
4
Chest Press (Machine)
1
1
11 reps
10 reps
RPE 7.5
RPE 7.5
5
Seated Row (Cable)
2
9 reps
RPE 8
6
Rear Delt Fly (Cable)
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
11 reps
RPE 7
2
Chest Fly (Cable)
1
1
9 reps
10 reps
RPE 7
RPE 7.5
3
High Row
1
1
11 reps
11 reps
RPE 7
RPE 7.5
4
Chest Press (Machine)
1
1
11 reps
10 reps
RPE 7.5
RPE 7.5
5
Seated Row (Cable)
2
9 reps
RPE 8
6
Rear Delt Fly (Cable)
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
11 reps
RPE 7
2
Chest Fly (Cable)
1
1
9 reps
10 reps
RPE 7
RPE 7.5
3
High Row
1
1
11 reps
11 reps
RPE 7
RPE 7.5
4
Chest Press (Machine)
1
1
11 reps
10 reps
RPE 7.5
RPE 7.5
5
Seated Row (Cable)
2
9 reps
RPE 8
6
Rear Delt Fly (Cable)
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
11 reps
RPE 7
2
Chest Fly (Cable)
1
1
9 reps
10 reps
RPE 7
RPE 7.5
3
High Row
1
1
11 reps
11 reps
RPE 7
RPE 7.5
4
Chest Press (Machine)
1
1
11 reps
10 reps
RPE 7.5
RPE 7.5
5
Seated Row (Cable)
2
9 reps
RPE 8
6
Rear Delt Fly (Cable)
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
11 reps
RPE 7
2
Chest Fly (Cable)
1
1
9 reps
10 reps
RPE 7
RPE 7.5
3
High Row
1
1
11 reps
11 reps
RPE 7
RPE 7.5
4
Chest Press (Machine)
1
1
11 reps
10 reps
RPE 7.5
RPE 7.5
5
Seated Row (Cable)
2
9 reps
RPE 8
6
Rear Delt Fly (Cable)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
5 reps
RPE 6.5
2
Depth Junp
5
3 reps
RPE 8
3
Hip Thrust (Machine)
3
1
6 reps
6 reps
RPE 8.5
RPE 7
4
Leg Extension
3
6 reps
RPE 8
5
Leg Curl
1
20 reps
RPE 7.5
6
Side Crunch (Cable)
3
5 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
5 reps
RPE 6.5
2
Depth Junp
5
3 reps
RPE 8
3
Hip Thrust (Machine)
3
1
6 reps
6 reps
RPE 8.5
RPE 7
4
Leg Extension
3
6 reps
RPE 8
5
Leg Curl
1
20 reps
RPE 7.5
6
Side Crunch (Cable)
3
5 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
5 reps
RPE 6.5
2
Depth Junp
5
3 reps
RPE 8
3
Hip Thrust (Machine)
3
1
6 reps
6 reps
RPE 8.5
RPE 7
4
Leg Extension
3
6 reps
RPE 8
5
Leg Curl
1
20 reps
RPE 7.5
6
Side Crunch (Cable)
3
5 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
5 reps
RPE 6.5
2
Depth Junp
5
3 reps
RPE 8
3
Hip Thrust (Machine)
3
1
6 reps
6 reps
RPE 8.5
RPE 7
4
Leg Extension
3
6 reps
RPE 8
5
Leg Curl
1
20 reps
RPE 7.5
6
Side Crunch (Cable)
3
5 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
5 reps
RPE 6.5
2
Depth Junp
5
3 reps
RPE 8
3
Hip Thrust (Machine)
3
1
6 reps
6 reps
RPE 8.5
RPE 7
4
Leg Extension
3
6 reps
RPE 8
5
Leg Curl
1
20 reps
RPE 7.5
6
Side Crunch (Cable)
3
5 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
5 reps
RPE 6.5
2
Depth Junp
5
3 reps
RPE 8
3
Hip Thrust (Machine)
3
1
6 reps
6 reps
RPE 8.5
RPE 7
4
Leg Extension
3
6 reps
RPE 8
5
Leg Curl
1
20 reps
RPE 7.5
6
Side Crunch (Cable)
3
5 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
1
10 reps
9 reps
RPE 8
RPE 8
2
High Row
1
1
11 reps
11 reps
RPE 7
RPE 7.5
3
Chest Fly (Cable)
1
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Seated Row (Cable)
1
1
10 reps
9 reps
RPE 8
RPE 8
5
Chest Press (Machine)
2
11 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
1
10 reps
9 reps
RPE 8
RPE 8
2
High Row
1
1
11 reps
11 reps
RPE 7
RPE 7.5
3
Chest Fly (Cable)
1
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Seated Row (Cable)
1
1
10 reps
9 reps
RPE 8
RPE 8
5
Chest Press (Machine)
2
11 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
1
10 reps
9 reps
RPE 8
RPE 8
2
High Row
1
1
11 reps
11 reps
RPE 7
RPE 7.5
3
Chest Fly (Cable)
1
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Seated Row (Cable)
1
1
10 reps
9 reps
RPE 8
RPE 8
5
Chest Press (Machine)
2
11 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
1
10 reps
9 reps
RPE 8
RPE 8
2
High Row
1
1
11 reps
11 reps
RPE 7
RPE 7.5
3
Chest Fly (Cable)
1
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Seated Row (Cable)
1
1
10 reps
9 reps
RPE 8
RPE 8
5
Chest Press (Machine)
2
11 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
1
10 reps
9 reps
RPE 8
RPE 8
2
High Row
1
1
11 reps
11 reps
RPE 7
RPE 7.5
3
Chest Fly (Cable)
1
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Seated Row (Cable)
1
1
10 reps
9 reps
RPE 8
RPE 8
5
Chest Press (Machine)
2
11 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
1
10 reps
9 reps
RPE 8
RPE 8
2
High Row
1
1
11 reps
11 reps
RPE 7
RPE 7.5
3
Chest Fly (Cable)
1
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Seated Row (Cable)
1
1
10 reps
9 reps
RPE 8
RPE 8
5
Chest Press (Machine)
2
11 reps
RPE 7.5
Week 1
1 / 6 Weeks
Day 2
1
One Arm Lateral Raise (Cable)
2 Sets
11 Reps
@7
2
Chest Fly (Cable)
1 Set
1 Set
9 Reps
10 Reps
@7
@7.5
3
High Row
1 Set
1 Set
11 Reps
11 Reps
@7
@7.5
4
Chest Press (Machine)
1 Set
1 Set
11 Reps
10 Reps
@7.5
@7.5
5
Seated Row (Cable)
2 Sets
9 Reps
@8
6
Rear Delt Fly (Cable)
2 Sets
10 Reps
@7
Day 1
1
Box Jump
5 Sets
5 Reps
@6.5
2
Depth Junp
5 Sets
3 Reps
@8
3
Hip Thrust (Machine)
3 Sets
1 Set
6 Reps
6 Reps
@8.5
@7
4
Leg Extension
3 Sets
6 Reps
@8
5
Leg Curl
1 Set
20 Reps
@7.5
6
Side Crunch (Cable)
3 Sets
5 Reps
@6.5
Day 4
1
Preacher Curl (Barbell)
1 Set
1 Set
10 Reps
9 Reps
@8
@8
2
High Row
1 Set
1 Set
11 Reps
11 Reps
@7
@7.5
3
Chest Fly (Cable)
1 Set
1 Set
10 Reps
10 Reps
@7
@7.5
4
Seated Row (Cable)
1 Set
1 Set
10 Reps
9 Reps
@8
@8
5
Chest Press (Machine)
2 Sets
11 Reps
@7.5
Day 3
1
Box Jump
5 Sets
5 Reps
@6.5
2
Depth Junp
5 Sets
3 Reps
@8
3
Hip Thrust (Machine)
3 Sets
1 Set
6 Reps
6 Reps
@8.5
@7
4
Leg Extension
3 Sets
6 Reps
@8
5
Leg Curl
1 Set
20 Reps
@7.5
6
Side Crunch (Cable)
3 Sets
5 Reps
@6.5