Bodybuild the upper/ Athlete the lower

by Emil P.
18 athletes joined

Program Description

Great for athletes or people who think they are athletes. • Good for those that need to take a physical test that involves running and basic strength work. • 85% TM. [TRAINING MAX] The percentages are based off your Training Max NOT YOUR ACTUAL 1 REP MAX ⚠️ 65% means 65% of 85% of 1RM So put in 85% of your 1RM at the start of the program to make things easier • Not for beginners or people who have no history of jumping and running.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 15, 2024 01:36
  • Last Edited
    Jun 18, 2025 12:13

Summary

Transform your physique with the "Bodybuild the Upper/Athlete the Lower" program, a dynamic 3-week training plan designed for serious lifters. With 5 sessions per week, you'll focus on building upper body muscle while enhancing lower body athleticism through a blend of barbell work and intense cardio. Expect to tackle foundational lifts like squats and deadlifts, complemented by explosive prowler pushes and running drills that will elevate your performance and endurance. Perfect for those ready to push their limits in a garage gym setting!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5
5 reps
5 reps
5 reps
10 reps
65%
75%
85%
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5
5 reps
5 reps
5 reps
10 reps
70%
80%
90%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5
5 reps
5 reps
5 reps
10 reps
75%
85%
95%
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Prowler Push
1
10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Prowler Push
1
10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Prowler Push
1
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
5 reps
5 reps
10 reps
65%
75%
85%
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
5 reps
5 reps
10 reps
70%
80%
90%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
5 reps
5 reps
10 reps
75%
85%
95%
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
11
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Prowler Push
1
10 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
11
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Prowler Push
1
10 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
11
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Prowler Push
1
10 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
2400 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
2400 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
2400 reps
-
Week 1
1 / 3 Weeks
Day 2
1
Squat (Barbell)
4 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Prowler Push
1 Set
10 Reps
75%
Day 4
1
Deadlift (Barbell)
11 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Prowler Push
1 Set
10 Reps
75%
Day 5
1
Run
1 Set
2400 Reps
-
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
10 Reps
65%
75%
85%
65%
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
10 Reps
65%
75%
85%
65%