Upper/Lower

by Michael M.

4 athletes joined

5.0

(1 rating)

Program Description

High intensity low volume high frequency program. ALSO LOW REP RANGES FROM 4-9/10 MAX

Program Overview

Level
Beginner, Novice, Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
2 weeks
Time Per Workout
100 minutes
Created
Aug 12, 2024 01:10
Last Edited
Nov 04, 2024 06:28

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4.8 Stars with 10, 000+ Ratings

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

Day 1

1

Incline Bench Press (Smith Machine)

1

1

RPE 8

RPE 9

2

Chest Supported Row (Machine)

1

1

RPE 8

RPE 9

3

Lateral Raise (Cable)

1

1

RPE 9

RPE 10

4

Preacher Curl (EZ Bar)

1

1

RPE 8

RPE 9

5

Single Arm Tricep Extension (Cable)

1

1

RPE 8

RPE 9

Day 1

1

Chest Press (Machine)

1

1

RPE 8

RPE 9

2

Lateral Raise (Dumbbell)

1

1

RPE 9

RPE 10

3

Single Arm Row (Cable)

1

1

RPE 9

RPE 10

4

Overhead Tricep Extension (Cable)

1

1

RPE 9

RPE 10

5

Preacher Curl (Dumbbell)

1

RPE 10

Day 2

1

Standing Calf Raise

2

RPE 9

2

Leg Curl

2

RPE 9

3

Leg Press (45 Degrees)

1

1

RPE 8

RPE 9

4

Leg Extension

1

RPE 10

5

Decline Crunch (Weighted)

1

1

RPE 9

RPE 10

6

Wrist Curls

2

RPE 10

Day 2

1

Standing Calf Raise

2

RPE 10

2

Stiff Leg Deadlift

1

1

RPE 8

RPE 9

3

Hip Abductor (Machine)

1

1

RPE 8

RPE 9

4

Leg Extension

1

RPE 10

5

Cable Crunch

1

1

RPE 9

RPE 10

6

Wrist Curls

2

RPE 10

Day 3

1

Hammer Curl

2

RPE 10

2

Tricep Pushdown (Cable)

2

RPE 10

3

Shoulder Press (Machine)

1

1

RPE 8

RPE 9

4

Lat Pulldown

1

RPE 10

5

Rear Delt Fly (Machine)

1

RPE 10

6

Chest Fly (Cable)

2

RPE 10

Day 4

1

Standing Calf Raise

1

1

RPE 8

RPE 9

2

Hack Squat

1

1

RPE 8

RPE 9

3

Lying Leg Curl

1

RPE 9

4

Leg Extension

1

RPE 9

5

Leg Raise (Captain's Chair)

2

RPE 10

6

Wrist Curls

2

RPE 10

Day 2

1

Standing Calf Raise

2 Sets

@9

2

Leg Curl

2 Sets

@9

3

Leg Press (45 Degrees)

1 Set

1 Set

@8

@9

4

Leg Extension

1 Set

@10

5

Decline Crunch (Weighted)

1 Set

1 Set

@9

@10

6

Wrist Curls

2 Sets

@10

Day 3

1

Hammer Curl

2 Sets

@10

2

Tricep Pushdown (Cable)

2 Sets

@10

3

Shoulder Press (Machine)

1 Set

1 Set

@8

@9

4

Lat Pulldown

1 Set

@10

5

Rear Delt Fly (Machine)

1 Set

@10

6

Chest Fly (Cable)

2 Sets

@10

Day 4

1

Standing Calf Raise

1 Set

1 Set

@8

@9

2

Hack Squat

1 Set

1 Set

@8

@9

3

Lying Leg Curl

1 Set

@9

4

Leg Extension

1 Set

@9

5

Leg Raise (Captain's Chair)

2 Sets

@10

6

Wrist Curls

2 Sets

@10

Day 1

1

Incline Bench Press (Smith Machine)

1 Set

1 Set

@8

@9

2

Chest Supported Row (Machine)

1 Set

1 Set

@8

@9

3

Lateral Raise (Cable)

1 Set

1 Set

@9

@10

4

Preacher Curl (EZ Bar)

1 Set

1 Set

@8

@9

5

Single Arm Tricep Extension (Cable)

1 Set

1 Set

@8

@9

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

5.00 / 5

Michael M.Age 21, Man

10 months ago

1 week complete

5 years of prior experience

As expected strength gains

More than expected muscle gains

Significant modifications

Recovery yet results