Program Description
Hypertrophy for arm dominant lifters.
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding, Bodyweight Fitness
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedOct 25, 2024 03:09
- Last EditedJun 18, 2025 07:59
Summary
Unlock your strength with the Upper/Lower Pingouin program, a comprehensive 8-week journey designed for those ready to elevate their lifting game. Comprising four days of targeted workouts each week, this program expertly combines supersets and compound movements to maximize muscle engagement and growth. You'll tackle everything from weighted pull-ups and barbell squats to dynamic core exercises, ensuring a balanced approach to upper and lower body development. Whether you're aiming for strength gains or improved endurance, this program will keep you motivated and challenged every step of the way.
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Pull-Up (Weighted)
5
4-6 reps
-
1B
Lateral Raise (Dumbbell)
5
6-10 reps
-
2A
Chest Press (Machine)
3
6-10 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
4-6 reps
-
1B
Overhead Press (Barbell)
5
6-10 reps
-
2A
Chest Press (Machine)
3
6-10 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
4-6 reps
-
1B
Overhead Press (Barbell)
5
6-10 reps
-
2A
Chest Press (Machine)
3
6-10 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
4-6 reps
-
1B
Overhead Press (Barbell)
5
6-10 reps
-
2A
Chest Press (Machine)
3
6-10 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
4-6 reps
-
1B
Overhead Press (Barbell)
5
6-10 reps
-
2A
Chest Press (Machine)
3
6-10 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
4-6 reps
-
1B
Overhead Press (Barbell)
5
6-10 reps
-
2A
Chest Press (Machine)
3
6-10 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
4-6 reps
-
1B
Overhead Press (Barbell)
5
6-10 reps
-
2A
Chest Press (Machine)
3
6-10 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
4-6 reps
-
1B
Overhead Press (Barbell)
5
6-10 reps
-
2A
Chest Press (Machine)
3
6-10 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hamstring Curl
3
8-12 reps
-
3
Split Squat (Barbell)
3
5-10 reps
-
4A
Leg Raise (Captain's Chair)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hamstring Curl
3
8-12 reps
-
3
Split Squat (Barbell)
3
5-10 reps
-
4A
Leg Raise (Captain's Chair)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hamstring Curl
3
8-12 reps
-
3
Split Squat (Barbell)
3
5-10 reps
-
4A
Leg Raise (Captain's Chair)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hamstring Curl
3
8-12 reps
-
3
Split Squat (Barbell)
3
5-10 reps
-
4A
Leg Raise (Captain's Chair)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hamstring Curl
3
8-12 reps
-
3
Split Squat (Barbell)
3
5-10 reps
-
4A
Leg Raise (Captain's Chair)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hamstring Curl
3
8-12 reps
-
3
Split Squat (Barbell)
3
5-10 reps
-
4A
Leg Raise (Captain's Chair)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hamstring Curl
3
8-12 reps
-
3
Split Squat (Barbell)
3
5-10 reps
-
4A
Leg Raise (Captain's Chair)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hamstring Curl
3
8-12 reps
-
3
Split Squat (Barbell)
3
5-10 reps
-
4A
Leg Raise (Captain's Chair)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
5
6-8 reps
-
1B
Seated Row (Machine)
5
6-10 reps
-
2A
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2B
Pullover (Dumbbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
5
6-8 reps
-
1B
Seated Row (Machine)
5
6-10 reps
-
2A
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2B
Pullover (Dumbbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
5
6-8 reps
-
1B
Seated Row (Machine)
5
6-10 reps
-
2A
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2B
Pullover (Dumbbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
5
6-8 reps
-
1B
Seated Row (Machine)
5
6-10 reps
-
2A
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2B
Pullover (Dumbbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
5
6-8 reps
-
1B
Seated Row (Machine)
5
6-10 reps
-
2A
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2B
Pullover (Dumbbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
5
6-8 reps
-
1B
Seated Row (Machine)
5
6-10 reps
-
2A
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2B
Pullover (Dumbbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
5
6-8 reps
-
1B
Seated Row (Machine)
5
6-10 reps
-
2A
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2B
Pullover (Dumbbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
5
6-8 reps
-
1B
Seated Row (Machine)
5
6-10 reps
-
2A
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2B
Pullover (Dumbbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3
Hamstring Curl
3
8-12 reps
-
4A
Leg Raise (Captain's Chair)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3
Hamstring Curl
3
8-12 reps
-
4A
Leg Raise (Captain's Chair)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3
Hamstring Curl
3
8-12 reps
-
4A
Leg Raise (Captain's Chair)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3
Hamstring Curl
3
8-12 reps
-
4A
Leg Raise (Captain's Chair)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3
Hamstring Curl
3
8-12 reps
-
4A
Leg Raise (Captain's Chair)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3
Hamstring Curl
3
8-12 reps
-
4A
Leg Raise (Captain's Chair)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3
Hamstring Curl
3
8-12 reps
-
4A
Leg Raise (Captain's Chair)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3
Hamstring Curl
3
8-12 reps
-
4A
Leg Raise (Captain's Chair)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
1 reps
-
Week 1
1 / 8 Weeks
Day 1
1A
Pull-Up (Weighted)5 Sets
4-6 Reps
-
1B
Lateral Raise (Dumbbell)5 Sets
6-10 Reps
-
2A
Chest Press (Machine)3 Sets
6-10 Reps
-
2B
Dumbbell Row3 Sets
8-12 Reps
-
3A
Chest Fly (Dumbbell)3 Sets
8-12 Reps
-
3B
Hammer Curl3 Sets
8-12 Reps
-
Day 2
1
Squat (Barbell)3 Sets
3-5 Reps
-
2
Hamstring Curl3 Sets
8-12 Reps
-
3
Split Squat (Barbell)3 Sets
5-10 Reps
-
4A
Leg Raise (Captain's Chair)3 Sets
8-12 Reps
-
4B
Farmer's Walk (Weighted)3 Sets
1 Reps
-
Day 3
1A
Dip (Weighted)5 Sets
6-8 Reps
-
1B
Seated Row (Machine)5 Sets
6-10 Reps
-
2A
Incline Bench Press (Smith Machine)3 Sets
6-10 Reps
-
2B
Pullover (Dumbbell)3 Sets
8-12 Reps
-
3A
Lateral Raise (Cable)3 Sets
8-12 Reps
-
3B
Hammer Curl3 Sets
8-12 Reps
-
Day 4
1
Romanian Deadlift (Barbell)3 Sets
6-12 Reps
-
2
Squat (Smith Machine)3 Sets
6-10 Reps
-
3
Hamstring Curl3 Sets
8-12 Reps
-
4A
Leg Raise (Captain's Chair)3 Sets
8-12 Reps
-
4B
Farmer's Walk (Weighted)3 Sets
1 Reps
-