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BoostcampPNG

upper lower ethanwetzel

by Manuel Fernandez Hernandez

Program Description

progresar waaaaaaaa

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 21, 2025 03:54
  • Last Edited
    Jul 21, 2025 03:56
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Press
2
8 reps
-
2
Incline Bench Press (Smith Machine)
1
8 reps
-
3
Tricep Extension (Cable)
2
8 reps
-
4
Hammer Curl (Dumbbell)
1
8 reps
-
5
Preacher Curl (Dumbbell)
2
8 reps
-
6
Upper Back Row
2
8 reps
-
7
Frontal Pull
2
8 reps
-
8
Tricep Press (Dips)
1
8 reps
-
9
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Press
2
8 reps
-
2
Incline Bench Press (Smith Machine)
1
8 reps
-
3
Tricep Extension (Cable)
2
8 reps
-
4
Hammer Curl (Dumbbell)
1
8 reps
-
5
Preacher Curl (Dumbbell)
2
8 reps
-
6
Upper Back Row
2
8 reps
-
7
Frontal Pull
2
8 reps
-
8
Tricep Press (Dips)
1
8 reps
-
9
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Press
2
8 reps
-
2
Incline Bench Press (Smith Machine)
1
8 reps
-
3
Tricep Extension (Cable)
2
8 reps
-
4
Hammer Curl (Dumbbell)
1
8 reps
-
5
Preacher Curl (Dumbbell)
2
8 reps
-
6
Upper Back Row
2
8 reps
-
7
Frontal Pull
2
8 reps
-
8
Tricep Press (Dips)
1
8 reps
-
9
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Press
2
8 reps
-
2
Incline Bench Press (Smith Machine)
1
8 reps
-
3
Tricep Extension (Cable)
2
8 reps
-
4
Hammer Curl (Dumbbell)
1
8 reps
-
5
Preacher Curl (Dumbbell)
2
8 reps
-
6
Upper Back Row
2
8 reps
-
7
Frontal Pull
2
8 reps
-
8
Tricep Press (Dips)
1
8 reps
-
9
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Press
2
8 reps
-
2
Incline Bench Press (Smith Machine)
1
8 reps
-
3
Tricep Extension (Cable)
2
8 reps
-
4
Hammer Curl (Dumbbell)
1
8 reps
-
5
Preacher Curl (Dumbbell)
2
8 reps
-
6
Upper Back Row
2
8 reps
-
7
Frontal Pull
2
8 reps
-
8
Tricep Press (Dips)
1
8 reps
-
9
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Press
2
8 reps
-
2
Incline Bench Press (Smith Machine)
1
8 reps
-
3
Tricep Extension (Cable)
2
8 reps
-
4
Hammer Curl (Dumbbell)
1
8 reps
-
5
Preacher Curl (Dumbbell)
2
8 reps
-
6
Upper Back Row
2
8 reps
-
7
Frontal Pull
2
8 reps
-
8
Tricep Press (Dips)
1
8 reps
-
9
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Press
2
8 reps
-
2
Incline Bench Press (Smith Machine)
1
8 reps
-
3
Tricep Extension (Cable)
2
8 reps
-
4
Hammer Curl (Dumbbell)
1
8 reps
-
5
Preacher Curl (Dumbbell)
2
8 reps
-
6
Upper Back Row
2
8 reps
-
7
Frontal Pull
2
8 reps
-
8
Tricep Press (Dips)
1
8 reps
-
9
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Press
2
8 reps
-
2
Incline Bench Press (Smith Machine)
1
8 reps
-
3
Tricep Extension (Cable)
2
8 reps
-
4
Hammer Curl (Dumbbell)
1
8 reps
-
5
Preacher Curl (Dumbbell)
2
8 reps
-
6
Upper Back Row
2
8 reps
-
7
Frontal Pull
2
8 reps
-
8
Tricep Press (Dips)
1
8 reps
-
9
Shoulder Press (Machine)
2
8 reps
-
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Seated Hamstring Curl
2
8 reps
-
4
Squat Pattern
2
8 reps
-
5
Hinge
1
8 reps
-
6
Hip Adductor (Machine)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Seated Hamstring Curl
2
8 reps
-
4
Squat Pattern
2
8 reps
-
5
Hinge
1
8 reps
-
6
Hip Adductor (Machine)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Seated Hamstring Curl
2
8 reps
-
4
Squat Pattern
2
8 reps
-
5
Hinge
1
8 reps
-
6
Hip Adductor (Machine)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Seated Hamstring Curl
2
8 reps
-
4
Squat Pattern
2
8 reps
-
5
Hinge
1
8 reps
-
6
Hip Adductor (Machine)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Seated Hamstring Curl
2
8 reps
-
4
Squat Pattern
2
8 reps
-
5
Hinge
1
8 reps
-
6
Hip Adductor (Machine)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Seated Hamstring Curl
2
8 reps
-
4
Squat Pattern
2
8 reps
-
5
Hinge
1
8 reps
-
6
Hip Adductor (Machine)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Seated Hamstring Curl
2
8 reps
-
4
Squat Pattern
2
8 reps
-
5
Hinge
1
8 reps
-
6
Hip Adductor (Machine)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Seated Hamstring Curl
2
8 reps
-
4
Squat Pattern
2
8 reps
-
5
Hinge
1
8 reps
-
6
Hip Adductor (Machine)
1
8 reps
-
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flat Press
2
6 reps
-
2
Incline Bench Press (Smith Machine)
1
8 reps
-
3
Upper Back Row
2
8 reps
-
4
Frontal Pull
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Tricep Press (Dips)
1
8 reps
-
7
Lateral Raise (Cable)
2
8 reps
-
8
Hammer Curl (Dumbbell)
1
8 reps
-
9
Preacher Curl (Barbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flat Press
2
6 reps
-
2
Incline Bench Press (Smith Machine)
1
8 reps
-
3
Upper Back Row
2
8 reps
-
4
Frontal Pull
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Tricep Press (Dips)
1
8 reps
-
7
Lateral Raise (Cable)
2
8 reps
-
8
Hammer Curl (Dumbbell)
1
8 reps
-
9
Preacher Curl (Barbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flat Press
2
6 reps
-
2
Incline Bench Press (Smith Machine)
1
8 reps
-
3
Upper Back Row
2
8 reps
-
4
Frontal Pull
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Tricep Press (Dips)
1
8 reps
-
7
Lateral Raise (Cable)
2
8 reps
-
8
Hammer Curl (Dumbbell)
1
8 reps
-
9
Preacher Curl (Barbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flat Press
2
6 reps
-
2
Incline Bench Press (Smith Machine)
1
8 reps
-
3
Upper Back Row
2
8 reps
-
4
Frontal Pull
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Tricep Press (Dips)
1
8 reps
-
7
Lateral Raise (Cable)
2
8 reps
-
8
Hammer Curl (Dumbbell)
1
8 reps
-
9
Preacher Curl (Barbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flat Press
2
6 reps
-
2
Incline Bench Press (Smith Machine)
1
8 reps
-
3
Upper Back Row
2
8 reps
-
4
Frontal Pull
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Tricep Press (Dips)
1
8 reps
-
7
Lateral Raise (Cable)
2
8 reps
-
8
Hammer Curl (Dumbbell)
1
8 reps
-
9
Preacher Curl (Barbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flat Press
2
6 reps
-
2
Incline Bench Press (Smith Machine)
1
8 reps
-
3
Upper Back Row
2
8 reps
-
4
Frontal Pull
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Tricep Press (Dips)
1
8 reps
-
7
Lateral Raise (Cable)
2
8 reps
-
8
Hammer Curl (Dumbbell)
1
8 reps
-
9
Preacher Curl (Barbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flat Press
2
6 reps
-
2
Incline Bench Press (Smith Machine)
1
8 reps
-
3
Upper Back Row
2
8 reps
-
4
Frontal Pull
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Tricep Press (Dips)
1
8 reps
-
7
Lateral Raise (Cable)
2
8 reps
-
8
Hammer Curl (Dumbbell)
1
8 reps
-
9
Preacher Curl (Barbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flat Press
2
6 reps
-
2
Incline Bench Press (Smith Machine)
1
8 reps
-
3
Upper Back Row
2
8 reps
-
4
Frontal Pull
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Tricep Press (Dips)
1
8 reps
-
7
Lateral Raise (Cable)
2
8 reps
-
8
Hammer Curl (Dumbbell)
1
8 reps
-
9
Preacher Curl (Barbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Seated Hamstring Curl
2
8 reps
-
3
Squat Pattern
1
8 reps
-
4
Hinge
1
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Seated Hamstring Curl
2
8 reps
-
3
Squat Pattern
1
8 reps
-
4
Hinge
1
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Seated Hamstring Curl
2
8 reps
-
3
Squat Pattern
1
8 reps
-
4
Hinge
1
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Seated Hamstring Curl
2
8 reps
-
3
Squat Pattern
1
8 reps
-
4
Hinge
1
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Seated Hamstring Curl
2
8 reps
-
3
Squat Pattern
1
8 reps
-
4
Hinge
1
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Seated Hamstring Curl
2
8 reps
-
3
Squat Pattern
1
8 reps
-
4
Hinge
1
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Seated Hamstring Curl
2
8 reps
-
3
Squat Pattern
1
8 reps
-
4
Hinge
1
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Seated Hamstring Curl
2
8 reps
-
3
Squat Pattern
1
8 reps
-
4
Hinge
1
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
Day 6
No exercises added to this day
Day 7
No exercises added to this day
Week 1
1 / 12 Weeks
Day 1
1
Flat Press
2 Sets
8 Reps
-
2
Incline Bench Press (Smith Machine)
1 Set
8 Reps
-
3
Tricep Extension (Cable)
2 Sets
8 Reps
-
4
Hammer Curl (Dumbbell)
1 Set
8 Reps
-
5
Preacher Curl (Dumbbell)
2 Sets
8 Reps
-
6
Upper Back Row
2 Sets
8 Reps
-
7
Frontal Pull
2 Sets
8 Reps
-
8
Tricep Press (Dips)
1 Set
8 Reps
-
9
Shoulder Press (Machine)
2 Sets
8 Reps
-
Day 2
1
Lateral Raise (Cable)
2 Sets
8 Reps
-
2
Leg Extension
2 Sets
8 Reps
-
3
Seated Hamstring Curl
2 Sets
8 Reps
-
4
Squat Pattern
2 Sets
8 Reps
-
5
Hinge
1 Set
8 Reps
-
6
Hip Adductor (Machine)
1 Set
8 Reps
-
Day 3
No exercises added to this day
Day 4
1
Flat Press
2 Sets
6 Reps
-
2
Incline Bench Press (Smith Machine)
1 Set
8 Reps
-
3
Upper Back Row
2 Sets
8 Reps
-
4
Frontal Pull
2 Sets
8 Reps
-
5
Tricep Extension (Cable)
2 Sets
8 Reps
-
6
Tricep Press (Dips)
1 Set
8 Reps
-
7
Lateral Raise (Cable)
2 Sets
8 Reps
-
8
Hammer Curl (Dumbbell)
1 Set
8 Reps
-
9
Preacher Curl (Barbell)
2 Sets
8 Reps
-
Day 5
1
Leg Extension
2 Sets
8 Reps
-
2
Seated Hamstring Curl
2 Sets
8 Reps
-
3
Squat Pattern
1 Set
8 Reps
-
4
Hinge
1 Set
8 Reps
-
5
Hip Thrust (Barbell)
2 Sets
8 Reps
-
Day 6
No exercises added to this day
Day 7
No exercises added to this day