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BuiltWithScience Upper Lower Workout Routine

by Vid
26 athletes joined

Program Description

Workout routine by Jeremy Ethier of BuiltWithScience. I just swapped some of the exercises to fit my personal likings.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Jan 24, 2024 07:36
  • Last Edited
    Apr 19, 2025 08:59
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
1
2
10-20 reps
10-20 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7
Single Arm Tricep Extension (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2A
Leg Extension
1
2
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Leg Curl
1
2
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Hyperextension
3
10-15 reps
RPE 8
4
Standing Calf Raise
1
2
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 8
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Reverse Lunge (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
4
Standing Calf Raise
1
2
10-15 reps
10-15 reps
RPE 8
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@10
2
Chest Supported Row (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Pec Deck (Machine)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@10
4
Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Lateral Raise (Cable)
1 Set
2 Sets
10-20 Reps
10-20 Reps
@8
@10
6
Bicep Curl (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
7
Single Arm Tricep Extension (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@10
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
@8
2A
Leg Extension
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@10
2B
Leg Curl
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@10
3
Hyperextension
3 Sets
10-15 Reps
@8
4
Standing Calf Raise
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@10
2
Pull-Up (Weighted)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@10
3
Pec Deck (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
4
Seated Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-20 Reps
10-20 Reps
@8
@10
6
Incline Tricep Extension (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
7
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 4
1
Hip Thrust (Barbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Reverse Lunge (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@10
4
Standing Calf Raise
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@10