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BoostcampPNG

Ascended upper lower

by Rhazes

Program Description

This program is designed for my frozen garage gym. Repetitive and simple, but my favorite for long term gains.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 29, 2025 02:53
  • Last Edited
    Oct 29, 2025 02:58
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Chest
10.2%
Upper Back
9.3%
Biceps
7.8%
Front Delts
7.8%
Abs
7.3%
Quadriceps
6.8%
Lats
6.8%
Calves
6.5%
Glutes
6.3%
Hamstrings
5.8%
Middle Delts
4.9%
Rear Delts
2.9%
Lower Back
2.9%
Forearms
1.9%
Adductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bench Press (Barbell)
3
10 reps
-
2A
Dip (Bodyweight)
3
RPE 9
2B
Pull-Up (Bodyweight)
3
RPE 9
3
Meadow Row
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5A
Incline Hammer Curl (Dumbbell)
3
10 reps
-
5B
French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2A
Dip (Bodyweight)
3
RPE 9
2B
Pull-Up (Bodyweight)
3
RPE 9
3
Meadow Row
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5A
Incline Hammer Curl (Dumbbell)
3
10 reps
-
5B
French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2A
Dip (Bodyweight)
3
RPE 9
2B
Pull-Up (Bodyweight)
3
RPE 9
3
Meadow Row
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5A
Incline Hammer Curl (Dumbbell)
3
10 reps
-
5B
French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2A
Dip (Bodyweight)
3
RPE 9
2B
Pull-Up (Bodyweight)
3
RPE 9
3
Meadow Row
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5A
Incline Hammer Curl (Dumbbell)
3
10 reps
-
5B
French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2A
Dip (Bodyweight)
3
RPE 9
2B
Pull-Up (Bodyweight)
3
RPE 9
3
Meadow Row
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5A
Incline Hammer Curl (Dumbbell)
3
10 reps
-
5B
French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2A
Dip (Bodyweight)
3
RPE 9
2B
Pull-Up (Bodyweight)
3
RPE 9
3
Meadow Row
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5A
Incline Hammer Curl (Dumbbell)
3
10 reps
-
5B
French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2A
Dip (Bodyweight)
3
RPE 9
2B
Pull-Up (Bodyweight)
3
RPE 9
3
Meadow Row
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5A
Incline Hammer Curl (Dumbbell)
3
10 reps
-
5B
French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2A
Dip (Bodyweight)
3
RPE 9
2B
Pull-Up (Bodyweight)
3
RPE 9
3
Meadow Row
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5A
Incline Hammer Curl (Dumbbell)
3
10 reps
-
5B
French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2A
Dip (Bodyweight)
3
RPE 9
2B
Pull-Up (Bodyweight)
3
RPE 9
3
Meadow Row
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5A
Incline Hammer Curl (Dumbbell)
3
10 reps
-
5B
French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2A
Dip (Bodyweight)
3
RPE 9
2B
Pull-Up (Bodyweight)
3
RPE 9
3
Meadow Row
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5A
Incline Hammer Curl (Dumbbell)
3
10 reps
-
5B
French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2A
Dip (Bodyweight)
3
RPE 9
2B
Pull-Up (Bodyweight)
3
RPE 9
3
Meadow Row
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5A
Incline Hammer Curl (Dumbbell)
3
10 reps
-
5B
French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2A
Dip (Bodyweight)
3
RPE 9
2B
Pull-Up (Bodyweight)
3
RPE 9
3
Meadow Row
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5A
Incline Hammer Curl (Dumbbell)
3
10 reps
-
5B
French Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Decline Sit Up (Weighted)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Decline Sit Up (Weighted)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Decline Sit Up (Weighted)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Decline Sit Up (Weighted)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Decline Sit Up (Weighted)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Decline Sit Up (Weighted)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Decline Sit Up (Weighted)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Decline Sit Up (Weighted)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Decline Sit Up (Weighted)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Decline Sit Up (Weighted)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Decline Sit Up (Weighted)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Decline Sit Up (Weighted)
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Rear Delt Row
3
10 reps
-
4A
Upright Row (Barbell)
3
10 reps
-
4B
JM Press
3
10 reps
-
5
Chin-Up (Bodyweight)
3
RPE 9
6
Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Rear Delt Row
3
10 reps
-
4A
Upright Row (Barbell)
3
10 reps
-
4B
JM Press
3
10 reps
-
5
Chin-Up (Bodyweight)
3
RPE 9
6
Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Rear Delt Row
3
10 reps
-
4A
Upright Row (Barbell)
3
10 reps
-
4B
JM Press
3
10 reps
-
5
Chin-Up (Bodyweight)
3
RPE 9
6
Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Rear Delt Row
3
10 reps
-
4A
Upright Row (Barbell)
3
10 reps
-
4B
JM Press
3
10 reps
-
5
Chin-Up (Bodyweight)
3
RPE 9
6
Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Rear Delt Row
3
10 reps
-
4A
Upright Row (Barbell)
3
10 reps
-
4B
JM Press
3
10 reps
-
5
Chin-Up (Bodyweight)
3
RPE 9
6
Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Rear Delt Row
3
10 reps
-
4A
Upright Row (Barbell)
3
10 reps
-
4B
JM Press
3
10 reps
-
5
Chin-Up (Bodyweight)
3
RPE 9
6
Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Rear Delt Row
3
10 reps
-
4A
Upright Row (Barbell)
3
10 reps
-
4B
JM Press
3
10 reps
-
5
Chin-Up (Bodyweight)
3
RPE 9
6
Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Rear Delt Row
3
10 reps
-
4A
Upright Row (Barbell)
3
10 reps
-
4B
JM Press
3
10 reps
-
5
Chin-Up (Bodyweight)
3
RPE 9
6
Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Rear Delt Row
3
10 reps
-
4A
Upright Row (Barbell)
3
10 reps
-
4B
JM Press
3
10 reps
-
5
Chin-Up (Bodyweight)
3
RPE 9
6
Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Rear Delt Row
3
10 reps
-
4A
Upright Row (Barbell)
3
10 reps
-
4B
JM Press
3
10 reps
-
5
Chin-Up (Bodyweight)
3
RPE 9
6
Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Rear Delt Row
3
10 reps
-
4A
Upright Row (Barbell)
3
10 reps
-
4B
JM Press
3
10 reps
-
5
Chin-Up (Bodyweight)
3
RPE 9
6
Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Rear Delt Row
3
10 reps
-
4A
Upright Row (Barbell)
3
10 reps
-
4B
JM Press
3
10 reps
-
5
Chin-Up (Bodyweight)
3
RPE 9
6
Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Goblet Squat
3
10-12 reps
-
4
Decline Sit Up (Weighted)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Goblet Squat
3
10-12 reps
-
4
Decline Sit Up (Weighted)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Goblet Squat
3
10-12 reps
-
4
Decline Sit Up (Weighted)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Goblet Squat
3
10-12 reps
-
4
Decline Sit Up (Weighted)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Goblet Squat
3
10-12 reps
-
4
Decline Sit Up (Weighted)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Goblet Squat
3
10-12 reps
-
4
Decline Sit Up (Weighted)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Goblet Squat
3
10-12 reps
-
4
Decline Sit Up (Weighted)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Goblet Squat
3
10-12 reps
-
4
Decline Sit Up (Weighted)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Goblet Squat
3
10-12 reps
-
4
Decline Sit Up (Weighted)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Goblet Squat
3
10-12 reps
-
4
Decline Sit Up (Weighted)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Goblet Squat
3
10-12 reps
-
4
Decline Sit Up (Weighted)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Goblet Squat
3
10-12 reps
-
4
Decline Sit Up (Weighted)
3
5-8 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Standing Calf Raise
4 Sets
10 Reps
-
2
Box Squat (Barbell)
3 Sets
5 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
-
4
Decline Sit Up (Weighted)
3 Sets
5-8 Reps
-
Day 4
1
Standing Calf Raise
4 Sets
10 Reps
-
2
Deadlift (Barbell)
3 Sets
5 Reps
-
3
Goblet Squat
3 Sets
10-12 Reps
-
4
Decline Sit Up (Weighted)
3 Sets
5-8 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2A
Dip (Bodyweight)
3 Sets
@9
2B
Pull-Up (Bodyweight)
3 Sets
@9
3
Meadow Row
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
5A
Incline Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
5B
French Press
3 Sets
10 Reps
-
Day 3
1
Decline Bench Press (Barbell)
3 Sets
10 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
3
Rear Delt Row
3 Sets
10 Reps
-
4A
Upright Row (Barbell)
3 Sets
10 Reps
-
4B
JM Press
3 Sets
10 Reps
-
5
Chin-Up (Bodyweight)
3 Sets
@9
6
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-