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BoostcampPNG

Upper-Lower 8 Week Plan

by aten55

Program Description

Hypertrophy!

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 09, 2025 04:57
  • Last Edited
    Nov 09, 2025 05:33
Muscle Engagement
Front
Back
MuscleSet
Biceps
10.3%
Chest
10.1%
Quadriceps
10.1%
Triceps
9.8%
Upper Back
9.6%
Lats
9.1%
Abs
6.5%
Forearms
6.3%
Front Delts
6%
Hamstrings
6%
Calves
5%
Glutes
4%
Rear Delts
3%
Middle Delts
2.5%
Lower Back
1.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
8-10 reps
-
2
Lat Pulldown (Close Grip)
2
6-8 reps
-
3
Tricep Pushdown (Cable)
3
8-10 reps
-
4
Bicep Curl (Cable)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Seated Row (Cable)
2
6-8 reps
-
7
Incline Bench Press (Dumbbell)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
8-10 reps
-
2
Lat Pulldown (Close Grip)
2
6-8 reps
-
3
Tricep Pushdown (Cable)
3
8-10 reps
-
4
Bicep Curl (Cable)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Seated Row (Cable)
2
6-8 reps
-
7
Incline Bench Press (Dumbbell)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
8-10 reps
-
2
Lat Pulldown (Close Grip)
2
6-8 reps
-
3
Tricep Pushdown (Cable)
3
8-10 reps
-
4
Bicep Curl (Cable)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Seated Row (Cable)
2
6-8 reps
-
7
Incline Bench Press (Dumbbell)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
8-10 reps
-
2
Lat Pulldown (Close Grip)
2
6-8 reps
-
3
Tricep Pushdown (Cable)
3
8-10 reps
-
4
Bicep Curl (Cable)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Seated Row (Cable)
2
6-8 reps
-
7
Incline Bench Press (Dumbbell)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
8-10 reps
-
2
Lat Pulldown (Close Grip)
2
6-8 reps
-
3
Tricep Pushdown (Cable)
3
8-10 reps
-
4
Bicep Curl (Cable)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Seated Row (Cable)
2
6-8 reps
-
7
Incline Bench Press (Dumbbell)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
8-10 reps
-
2
Lat Pulldown (Close Grip)
2
6-8 reps
-
3
Tricep Pushdown (Cable)
3
8-10 reps
-
4
Bicep Curl (Cable)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Seated Row (Cable)
2
6-8 reps
-
7
Incline Bench Press (Dumbbell)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
8-10 reps
-
2
Lat Pulldown (Close Grip)
2
6-8 reps
-
3
Tricep Pushdown (Cable)
3
8-10 reps
-
4
Bicep Curl (Cable)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Seated Row (Cable)
2
6-8 reps
-
7
Incline Bench Press (Dumbbell)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
8-10 reps
-
2
Lat Pulldown (Close Grip)
2
6-8 reps
-
3
Tricep Pushdown (Cable)
3
8-10 reps
-
4
Bicep Curl (Cable)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Seated Row (Cable)
2
6-8 reps
-
7
Incline Bench Press (Dumbbell)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
-
2
Leg Extension
2
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4
Cable Crunch
2
10-12 reps
-
5
Calf Raise (Bodyweight)
2
10-12 reps
-
6
Wrist Curls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
-
2
Leg Extension
2
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4
Cable Crunch
2
10-12 reps
-
5
Calf Raise (Bodyweight)
2
10-12 reps
-
6
Wrist Curls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
-
2
Leg Extension
2
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4
Cable Crunch
2
10-12 reps
-
5
Calf Raise (Bodyweight)
2
10-12 reps
-
6
Wrist Curls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
-
2
Leg Extension
2
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4
Cable Crunch
2
10-12 reps
-
5
Calf Raise (Bodyweight)
2
10-12 reps
-
6
Wrist Curls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
-
2
Leg Extension
2
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4
Cable Crunch
2
10-12 reps
-
5
Calf Raise (Bodyweight)
2
10-12 reps
-
6
Wrist Curls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
-
2
Leg Extension
2
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4
Cable Crunch
2
10-12 reps
-
5
Calf Raise (Bodyweight)
2
10-12 reps
-
6
Wrist Curls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
-
2
Leg Extension
2
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4
Cable Crunch
2
10-12 reps
-
5
Calf Raise (Bodyweight)
2
10-12 reps
-
6
Wrist Curls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
-
2
Leg Extension
2
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4
Cable Crunch
2
10-12 reps
-
5
Calf Raise (Bodyweight)
2
10-12 reps
-
6
Wrist Curls
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
6-8 reps
-
2
Tricep Pushdown (Cable)
2
6-8 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Pec Fly (Dumbbell)
2
6-8 reps
-
5
Lat Pulldown
2
10-12 reps
-
6
Rear Delt Fly (Cable)
2
8-10 reps
-
7
Decline Bench Press (Dumbbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
6-8 reps
-
2
Tricep Pushdown (Cable)
2
6-8 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Pec Fly (Dumbbell)
2
6-8 reps
-
5
Lat Pulldown
2
10-12 reps
-
6
Rear Delt Fly (Cable)
2
8-10 reps
-
7
Decline Bench Press (Dumbbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
6-8 reps
-
2
Tricep Pushdown (Cable)
2
6-8 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Pec Fly (Dumbbell)
2
6-8 reps
-
5
Lat Pulldown
2
10-12 reps
-
6
Rear Delt Fly (Cable)
2
8-10 reps
-
7
Decline Bench Press (Dumbbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
6-8 reps
-
2
Tricep Pushdown (Cable)
2
6-8 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Pec Fly (Dumbbell)
2
6-8 reps
-
5
Lat Pulldown
2
10-12 reps
-
6
Rear Delt Fly (Cable)
2
8-10 reps
-
7
Decline Bench Press (Dumbbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
6-8 reps
-
2
Tricep Pushdown (Cable)
2
6-8 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Pec Fly (Dumbbell)
2
6-8 reps
-
5
Lat Pulldown
2
10-12 reps
-
6
Rear Delt Fly (Cable)
2
8-10 reps
-
7
Decline Bench Press (Dumbbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
6-8 reps
-
2
Tricep Pushdown (Cable)
2
6-8 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Pec Fly (Dumbbell)
2
6-8 reps
-
5
Lat Pulldown
2
10-12 reps
-
6
Rear Delt Fly (Cable)
2
8-10 reps
-
7
Decline Bench Press (Dumbbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
6-8 reps
-
2
Tricep Pushdown (Cable)
2
6-8 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Pec Fly (Dumbbell)
2
6-8 reps
-
5
Lat Pulldown
2
10-12 reps
-
6
Rear Delt Fly (Cable)
2
8-10 reps
-
7
Decline Bench Press (Dumbbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
6-8 reps
-
2
Tricep Pushdown (Cable)
2
6-8 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Pec Fly (Dumbbell)
2
6-8 reps
-
5
Lat Pulldown
2
10-12 reps
-
6
Rear Delt Fly (Cable)
2
8-10 reps
-
7
Decline Bench Press (Dumbbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
-
2
Sissy Squat
2
12-15 reps
-
3
Standing Calf Raise
2
12-15 reps
-
4
Cable Crunch
2
6-8 reps
-
5
Wrist Curls
2
12-15 reps
-
6
Leg Extension
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
-
2
Sissy Squat
2
12-15 reps
-
3
Standing Calf Raise
2
12-15 reps
-
4
Cable Crunch
2
6-8 reps
-
5
Wrist Curls
2
12-15 reps
-
6
Leg Extension
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
-
2
Sissy Squat
2
12-15 reps
-
3
Standing Calf Raise
2
12-15 reps
-
4
Cable Crunch
2
6-8 reps
-
5
Wrist Curls
2
12-15 reps
-
6
Leg Extension
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
-
2
Sissy Squat
2
12-15 reps
-
3
Standing Calf Raise
2
12-15 reps
-
4
Cable Crunch
2
6-8 reps
-
5
Wrist Curls
2
12-15 reps
-
6
Leg Extension
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
-
2
Sissy Squat
2
12-15 reps
-
3
Standing Calf Raise
2
12-15 reps
-
4
Cable Crunch
2
6-8 reps
-
5
Wrist Curls
2
12-15 reps
-
6
Leg Extension
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
-
2
Sissy Squat
2
12-15 reps
-
3
Standing Calf Raise
2
12-15 reps
-
4
Cable Crunch
2
6-8 reps
-
5
Wrist Curls
2
12-15 reps
-
6
Leg Extension
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
-
2
Sissy Squat
2
12-15 reps
-
3
Standing Calf Raise
2
12-15 reps
-
4
Cable Crunch
2
6-8 reps
-
5
Wrist Curls
2
12-15 reps
-
6
Leg Extension
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
-
2
Sissy Squat
2
12-15 reps
-
3
Standing Calf Raise
2
12-15 reps
-
4
Cable Crunch
2
6-8 reps
-
5
Wrist Curls
2
12-15 reps
-
6
Leg Extension
2
6-8 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Pec Fly (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
2
Lat Pulldown (Close Grip)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Bicep Curl (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
6
Seated Row (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
7
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
Day 2
1
Stiff Leg Deadlift
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
2
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
4
Cable Crunch
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
5
Calf Raise (Bodyweight)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
6
Wrist Curls
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
Day 3
1
Bicep Curl (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
2
Tricep Pushdown (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
3
Seated Row (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
4
Pec Fly (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
5
Lat Pulldown
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
6
Rear Delt Fly (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
7
Decline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
Day 4
1
Lying Leg Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
2
Sissy Squat
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
3
Standing Calf Raise
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
4
Cable Crunch
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
5
Wrist Curls
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
6
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-