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BoostcampPNG

Upper/lower

by Tom C.

Program Description

Get big while doing as little as possible

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 02, 2025 06:40
  • Last Edited
    May 17, 2025 08:09
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 9
4
Kroc Row
3
8 reps
RPE 9
5
Sissy Squat
2
10-15 reps
RPE 9
6
Standing Calf Raise
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 9
4
Kroc Row
3
8 reps
RPE 9
5
Sissy Squat
2
10-15 reps
RPE 9
6
Standing Calf Raise
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 9
4
Kroc Row
3
8 reps
RPE 9
5
Sissy Squat
2
10-15 reps
RPE 9
6
Standing Calf Raise
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 9
4
Kroc Row
3
8 reps
RPE 9
5
Sissy Squat
2
10-15 reps
RPE 9
6
Standing Calf Raise
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 9
4
Kroc Row
3
8 reps
RPE 9
5
Sissy Squat
2
10-15 reps
RPE 9
6
Standing Calf Raise
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 9
4
Kroc Row
3
8 reps
RPE 9
5
Sissy Squat
2
10-15 reps
RPE 9
6
Standing Calf Raise
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 9
4
Kroc Row
3
8 reps
RPE 9
5
Sissy Squat
2
10-15 reps
RPE 9
6
Standing Calf Raise
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 9
4
Kroc Row
3
8 reps
RPE 9
5
Sissy Squat
2
10-15 reps
RPE 9
6
Standing Calf Raise
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 9
4
Kroc Row
3
8 reps
RPE 9
5
Sissy Squat
2
10-15 reps
RPE 9
6
Standing Calf Raise
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 9
4
Kroc Row
3
8 reps
RPE 9
5
Sissy Squat
2
10-15 reps
RPE 9
6
Standing Calf Raise
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 9
4
Kroc Row
3
8 reps
RPE 9
5
Sissy Squat
2
10-15 reps
RPE 9
6
Standing Calf Raise
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 9
4
Kroc Row
3
8 reps
RPE 9
5
Sissy Squat
2
10-15 reps
RPE 9
6
Standing Calf Raise
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 9.5
5
Skull Crusher
2
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 9.5
5
Skull Crusher
2
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 9.5
5
Skull Crusher
2
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 9.5
5
Skull Crusher
2
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 9.5
5
Skull Crusher
2
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 9.5
5
Skull Crusher
2
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 9.5
5
Skull Crusher
2
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 9.5
5
Skull Crusher
2
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 9.5
5
Skull Crusher
2
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 9.5
5
Skull Crusher
2
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 9.5
5
Skull Crusher
2
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 9.5
5
Skull Crusher
2
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Safety Bar Squat
3
10 reps
RPE 9
3
13 Inch Deadlift
2
8 reps
RPE 9
4
Bent Over Row (Barbell)
3
5 reps
-
5
Back Extension
3
10-15 reps
RPE 9
6
Single Leg Calf Raise
2
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Safety Bar Squat
3
10 reps
RPE 9
3
13 Inch Deadlift
2
8 reps
RPE 9
4
Bent Over Row (Barbell)
3
5 reps
-
5
Back Extension
3
10-15 reps
RPE 9
6
Single Leg Calf Raise
2
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Safety Bar Squat
3
10 reps
RPE 9
3
13 Inch Deadlift
2
8 reps
RPE 9
4
Bent Over Row (Barbell)
3
5 reps
-
5
Back Extension
3
10-15 reps
RPE 9
6
Single Leg Calf Raise
2
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Safety Bar Squat
3
10 reps
RPE 9
3
13 Inch Deadlift
2
8 reps
RPE 9
4
Bent Over Row (Barbell)
3
5 reps
-
5
Back Extension
3
10-15 reps
RPE 9
6
Single Leg Calf Raise
2
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Safety Bar Squat
3
10 reps
RPE 9
3
13 Inch Deadlift
2
8 reps
RPE 9
4
Bent Over Row (Barbell)
3
5 reps
-
5
Back Extension
3
10-15 reps
RPE 9
6
Single Leg Calf Raise
2
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Safety Bar Squat
3
10 reps
RPE 9
3
13 Inch Deadlift
2
8 reps
RPE 9
4
Bent Over Row (Barbell)
3
5 reps
-
5
Back Extension
3
10-15 reps
RPE 9
6
Single Leg Calf Raise
2
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Safety Bar Squat
3
10 reps
RPE 9
3
13 Inch Deadlift
2
8 reps
RPE 9
4
Bent Over Row (Barbell)
3
5 reps
-
5
Back Extension
3
10-15 reps
RPE 9
6
Single Leg Calf Raise
2
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Safety Bar Squat
3
10 reps
RPE 9
3
13 Inch Deadlift
2
8 reps
RPE 9
4
Bent Over Row (Barbell)
3
5 reps
-
5
Back Extension
3
10-15 reps
RPE 9
6
Single Leg Calf Raise
2
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Safety Bar Squat
3
10 reps
RPE 9
3
13 Inch Deadlift
2
8 reps
RPE 9
4
Bent Over Row (Barbell)
3
5 reps
-
5
Back Extension
3
10-15 reps
RPE 9
6
Single Leg Calf Raise
2
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Safety Bar Squat
3
10 reps
RPE 9
3
13 Inch Deadlift
2
8 reps
RPE 9
4
Bent Over Row (Barbell)
3
5 reps
-
5
Back Extension
3
10-15 reps
RPE 9
6
Single Leg Calf Raise
2
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Safety Bar Squat
3
10 reps
RPE 9
3
13 Inch Deadlift
2
8 reps
RPE 9
4
Bent Over Row (Barbell)
3
5 reps
-
5
Back Extension
3
10-15 reps
RPE 9
6
Single Leg Calf Raise
2
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Safety Bar Squat
3
10 reps
RPE 9
3
13 Inch Deadlift
2
8 reps
RPE 9
4
Bent Over Row (Barbell)
3
5 reps
-
5
Back Extension
3
10-15 reps
RPE 9
6
Single Leg Calf Raise
2
10-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 9
2
Overhead Press (Barbell)
3
10 reps
RPE 9
3
Power Shrug
2
8 reps
RPE 9
4
Bench Press (Dumbbell)
3
8 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9.5
6
Skull Crusher
3
10-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 9
2
Overhead Press (Barbell)
3
10 reps
RPE 9
3
Power Shrug
2
8 reps
RPE 9
4
Bench Press (Dumbbell)
3
8 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9.5
6
Skull Crusher
3
10-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 9
2
Overhead Press (Barbell)
3
10 reps
RPE 9
3
Power Shrug
2
8 reps
RPE 9
4
Bench Press (Dumbbell)
3
8 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9.5
6
Skull Crusher
3
10-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 9
2
Overhead Press (Barbell)
3
10 reps
RPE 9
3
Power Shrug
2
8 reps
RPE 9
4
Bench Press (Dumbbell)
3
8 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9.5
6
Skull Crusher
3
10-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 9
2
Overhead Press (Barbell)
3
10 reps
RPE 9
3
Power Shrug
2
8 reps
RPE 9
4
Bench Press (Dumbbell)
3
8 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9.5
6
Skull Crusher
3
10-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 9
2
Overhead Press (Barbell)
3
10 reps
RPE 9
3
Power Shrug
2
8 reps
RPE 9
4
Bench Press (Dumbbell)
3
8 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9.5
6
Skull Crusher
3
10-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 9
2
Overhead Press (Barbell)
3
10 reps
RPE 9
3
Power Shrug
2
8 reps
RPE 9
4
Bench Press (Dumbbell)
3
8 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9.5
6
Skull Crusher
3
10-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 9
2
Overhead Press (Barbell)
3
10 reps
RPE 9
3
Power Shrug
2
8 reps
RPE 9
4
Bench Press (Dumbbell)
3
8 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9.5
6
Skull Crusher
3
10-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 9
2
Overhead Press (Barbell)
3
10 reps
RPE 9
3
Power Shrug
2
8 reps
RPE 9
4
Bench Press (Dumbbell)
3
8 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9.5
6
Skull Crusher
3
10-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 9
2
Overhead Press (Barbell)
3
10 reps
RPE 9
3
Power Shrug
2
8 reps
RPE 9
4
Bench Press (Dumbbell)
3
8 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9.5
6
Skull Crusher
3
10-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 9
2
Overhead Press (Barbell)
3
10 reps
RPE 9
3
Power Shrug
2
8 reps
RPE 9
4
Bench Press (Dumbbell)
3
8 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9.5
6
Skull Crusher
3
10-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 9
2
Overhead Press (Barbell)
3
10 reps
RPE 9
3
Power Shrug
2
8 reps
RPE 9
4
Bench Press (Dumbbell)
3
8 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9.5
6
Skull Crusher
3
10-15 reps
RPE 9.5
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
3
Bulgarian Split Squat (Barbell)
2 Sets
8 Reps
@9
4
Kroc Row
3 Sets
8 Reps
@9
5
Sissy Squat
2 Sets
10-15 Reps
@9
6
Standing Calf Raise
2 Sets
10-15 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Safety Bar Squat
3 Sets
10 Reps
@9
3
13 Inch Deadlift
2 Sets
8 Reps
@9
4
Bent Over Row (Barbell)
3 Sets
5 Reps
-
5
Back Extension
3 Sets
10-15 Reps
@9
6
Single Leg Calf Raise
2 Sets
10-15 Reps
@9.5
Day 4
1
Overhead Press (Barbell)
3 Sets
5 Reps
@9
2
Overhead Press (Barbell)
3 Sets
10 Reps
@9
3
Power Shrug
2 Sets
8 Reps
@9
4
Bench Press (Dumbbell)
3 Sets
8 Reps
@9
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9.5
6
Skull Crusher
3 Sets
10-15 Reps
@9.5
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
@8.5
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9.5
4
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@9.5
5
Skull Crusher
2 Sets
10-15 Reps
@9.5