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BoostcampPNG

Startup Upper/Lower

by Yan Fernández
2 athletes joined

Program Description

Begginer Programme for Moderate Gym

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 28, 2025 10:37
  • Last Edited
    Aug 30, 2025 05:36

Summary

The Startup Upper/Lower program is a comprehensive 12-week training plan designed for those looking to build strength and muscle with just two sessions per week. This program effectively splits workouts into upper and lower body days, utilizing a mix of machine and bodyweight exercises to target all major muscle groups. With a focus on progressive overload, each workout includes key movements like the Bench Press and Hack Squat, ensuring you maximize your gains while fitting seamlessly into your busy schedule. Get ready to elevate your fitness journey with a structured approach that delivers results!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.4%
Glutes
14.4%
Hamstrings
10.9%
Triceps
10.6%
Chest
9.8%
Abs
8%
Biceps
6.7%
Lats
6.2%
Front Delts
4.9%
Upper Back
4.6%
Abductors
4%
Lower Back
3%
Adductors
1.5%
Forearms
0.9%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Hack Squat
2
5-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Walking Lunge
2
8-12 reps
-
5
Lying Leg Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Walking Lunge
2
8-12 reps
-
5
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Walking Lunge
2
8-12 reps
-
5
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-10 reps
-
2
Incline Bench Press (Dumbbell)
2
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Barbell Row
2
5-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Barbell Row
2
5-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Barbell Row
2
5-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Barbell Row
2
5-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Barbell Row
2
5-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Walking Lunge
2
8-12 reps
-
5
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Barbell Row
2
5-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Barbell Row
2
5-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Barbell Row
2
5-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Barbell Row
2
5-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Barbell Row
2
5-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Seated Hamstring Curl
2 Sets
8-12 Reps
-
2
Hack Squat
2 Sets
5-10 Reps
-
3
Leg Extension
2 Sets
8-12 Reps
-
4
Walking Lunge
2 Sets
8-12 Reps
-
5
Lying Leg Raise
2 Sets
15 Reps
-
Day 2
1
Bench Press (Dumbbell)
2 Sets
5-10 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
5-10 Reps
-
3
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
-
4
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
5
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
-