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Upper Lower 2.5 Frequency

by shaho M.
2 athletes joined

Program Description

To help newbie people maximize their muscle gains

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 19, 2025 01:49
  • Last Edited
    Nov 26, 2025 04:59
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.9%
Front Delts
9.5%
Chest
9.1%
Biceps
9.1%
Triceps
8.4%
Lats
8%
Middle Delts
8%
Quadriceps
7.3%
Hamstrings
6.9%
Adductors
5.1%
Abs
4.4%
Glutes
4%
Calves
3.6%
Rear Delts
2.9%
Lower Back
1.8%
Forearms
1.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
T-Bar Row
2
-
4
Lat Pulldown
2
-
5
One Arm Lateral Raise (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Preacher Curl (EZ Bar)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
T-Bar Row
2
-
4
Lat Pulldown
2
-
5
One Arm Lateral Raise (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Preacher Curl (EZ Bar)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
T-Bar Row
2
-
4
Lat Pulldown
2
-
5
One Arm Lateral Raise (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Preacher Curl (EZ Bar)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
T-Bar Row
2
-
4
Lat Pulldown
2
-
5
One Arm Lateral Raise (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Preacher Curl (EZ Bar)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
T-Bar Row
2
-
4
Lat Pulldown
2
-
5
One Arm Lateral Raise (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Preacher Curl (EZ Bar)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
T-Bar Row
2
-
4
Lat Pulldown
2
-
5
One Arm Lateral Raise (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Preacher Curl (EZ Bar)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Extension
2
-
3
Leg Curl
2
-
4
Standing Calf Raise
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Extension
2
-
3
Leg Curl
2
-
4
Standing Calf Raise
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Extension
2
-
3
Leg Curl
2
-
4
Standing Calf Raise
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Extension
2
-
3
Leg Curl
2
-
4
Standing Calf Raise
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Extension
2
-
3
Leg Curl
2
-
4
Standing Calf Raise
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Extension
2
-
3
Leg Curl
2
-
4
Standing Calf Raise
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Kelso Shrug
2
-
3
T-Bar Row
2
-
4
Lat Pulldown
2
-
5
One Arm Lateral Raise (Cable)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Preacher Curl (EZ Bar)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Kelso Shrug
2
-
3
T-Bar Row
2
-
4
Lat Pulldown
2
-
5
One Arm Lateral Raise (Cable)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Preacher Curl (EZ Bar)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Kelso Shrug
2
-
3
T-Bar Row
2
-
4
Lat Pulldown
2
-
5
One Arm Lateral Raise (Cable)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Preacher Curl (EZ Bar)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Kelso Shrug
2
-
3
T-Bar Row
2
-
4
Lat Pulldown
2
-
5
One Arm Lateral Raise (Cable)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Preacher Curl (EZ Bar)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Kelso Shrug
2
-
3
T-Bar Row
2
-
4
Lat Pulldown
2
-
5
One Arm Lateral Raise (Cable)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Preacher Curl (EZ Bar)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Kelso Shrug
2
-
3
T-Bar Row
2
-
4
Lat Pulldown
2
-
5
One Arm Lateral Raise (Cable)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Preacher Curl (EZ Bar)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Extension
2
-
3
Leg Curl
2
-
4
Standing Calf Raise
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Hyperextension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Extension
2
-
3
Leg Curl
2
-
4
Standing Calf Raise
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Hyperextension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Extension
2
-
3
Leg Curl
2
-
4
Standing Calf Raise
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Hyperextension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Extension
2
-
3
Leg Curl
2
-
4
Standing Calf Raise
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Hyperextension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Extension
2
-
3
Leg Curl
2
-
4
Standing Calf Raise
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Hyperextension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Extension
2
-
3
Leg Curl
2
-
4
Standing Calf Raise
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Hyperextension
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
T-Bar Row
2
-
4
One Arm Lateral Raise (Cable)
2
-
5
Reverse Pec Deck
2
-
6
Shoulder Press (Machine)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Preacher Curl (EZ Bar)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
T-Bar Row
2
-
4
One Arm Lateral Raise (Cable)
2
-
5
Reverse Pec Deck
2
-
6
Shoulder Press (Machine)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Preacher Curl (EZ Bar)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
T-Bar Row
2
-
4
One Arm Lateral Raise (Cable)
2
-
5
Reverse Pec Deck
2
-
6
Shoulder Press (Machine)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Preacher Curl (EZ Bar)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
T-Bar Row
2
-
4
One Arm Lateral Raise (Cable)
2
-
5
Reverse Pec Deck
2
-
6
Shoulder Press (Machine)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Preacher Curl (EZ Bar)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
T-Bar Row
2
-
4
One Arm Lateral Raise (Cable)
2
-
5
Reverse Pec Deck
2
-
6
Shoulder Press (Machine)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Preacher Curl (EZ Bar)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
T-Bar Row
2
-
4
One Arm Lateral Raise (Cable)
2
-
5
Reverse Pec Deck
2
-
6
Shoulder Press (Machine)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Preacher Curl (EZ Bar)
2
-
Week 1
1 / 6 Weeks
Day 2
1
Squat (Smith Machine)
2 Sets
-
2
Leg Extension
2 Sets
-
3
Leg Curl
2 Sets
-
4
Standing Calf Raise
2 Sets
-
5
Hip Adductor (Machine)
2 Sets
-
6
Abs Crunch (Machine)
2 Sets
-
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
-
2
Pec Deck (Machine)
2 Sets
-
3
T-Bar Row
2 Sets
-
4
Lat Pulldown
2 Sets
-
5
One Arm Lateral Raise (Cable)
2 Sets
-
6
Tricep Pushdown (Cable)
2 Sets
-
7
Preacher Curl (EZ Bar)
2 Sets
-
Day 3
1
Pec Deck (Machine)
2 Sets
-
2
Kelso Shrug
2 Sets
-
3
T-Bar Row
2 Sets
-
4
Lat Pulldown
2 Sets
-
5
One Arm Lateral Raise (Cable)
2 Sets
-
6
Overhead Tricep Extension (Cable)
2 Sets
-
7
Preacher Curl (EZ Bar)
2 Sets
-
Day 5
1
Incline Bench Press (Smith Machine)
2 Sets
-
2
Pec Deck (Machine)
2 Sets
-
3
T-Bar Row
2 Sets
-
4
One Arm Lateral Raise (Cable)
2 Sets
-
5
Reverse Pec Deck
2 Sets
-
6
Shoulder Press (Machine)
2 Sets
-
7
Tricep Pushdown (Cable)
2 Sets
-
8
Preacher Curl (EZ Bar)
2 Sets
-
Day 4
1
Squat (Smith Machine)
2 Sets
-
2
Leg Extension
2 Sets
-
3
Leg Curl
2 Sets
-
4
Standing Calf Raise
2 Sets
-
5
Hip Adductor (Machine)
2 Sets
-
6
Abs Crunch (Machine)
2 Sets
-
7
Hyperextension
2 Sets
-