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BoostcampPNG
Upper Lower
by Rodrigo C.
Program Description
The purpose of the program is to achieve a physique similar to Guts producing using as base the Guts training problem and performance based bodybuilding by Natural Hypertrophy and Bald Omni-Man
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jul 05, 2024 12:29
Last Edited
Jul 18, 2024 12:44
down_app
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)
3 Sets
AMRAP
60%
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
2A
Overhead Press (Barbell)
3 Sets
6-12 Reps
2B
Hammer Curl
3 Sets
6-12 Reps
3A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
3B
Tricep Extension (Cable)
4 Sets
10-15 Reps
3C
Decline Beach Sit Up (Weighted)
4 Sets
10-15 Reps
Day 2
1A
Front Squat (Barbell)
3 Sets
4-10 Reps
1B
Standing Calf Raise
3 Sets
10-15 Reps
2A
Upright Row (Barbell)
3 Sets
8-12 Reps
2B
Hip Abductor (Machine)
3 Sets
15-20 Reps
2C
Neck Extension
3 Sets
15-20 Reps
3A
Dumbbell Row
3 Sets
12-15 Reps
3B
Leg Curl
3 Sets
12-15 Reps
Day 3
1A
Pull-Up (Bodyweight)
3 Sets
AMRAP
1B
Lateral Raise (Cable)
3 Sets
10-15 Reps
2A
Bench Press (Close Grip)
3 Sets
10-15 Reps
2B
Hammer Curl
3 Sets
6-12 Reps
2C
Neck Curl
3 Sets
15-20 Reps
3A
Seated Row (Machine)
3 Sets
12-15 Reps
3B
Hanging Leg Raise
3 Sets
AMRAP
3C
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
Day 4
1A
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
1B
Standing Calf Raise
3 Sets
10-15 Reps
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2B
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
3A
Hyperextension
3 Sets
10-15 Reps
3B
Rear Delt Row
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
AMRAP
60%
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
2A
Overhead Press (Barbell)
3 Sets
6-12 Reps
2B
Hammer Curl
3 Sets
6-12 Reps
3A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
3B
Tricep Extension (Cable)
4 Sets
10-15 Reps
3C
Decline Beach Sit Up (Weighted)
4 Sets
10-15 Reps
Day 2
1A
Front Squat (Barbell)
3 Sets
4-10 Reps
1B
Standing Calf Raise
3 Sets
10-15 Reps
2A
Upright Row (Barbell)
3 Sets
8-12 Reps
2B
Hip Abductor (Machine)
3 Sets
15-20 Reps
2C
Neck Extension
3 Sets
15-20 Reps
3A
Dumbbell Row
3 Sets
12-15 Reps
3B
Leg Curl
3 Sets
12-15 Reps
Day 3
1A
Pull-Up (Bodyweight)
3 Sets
AMRAP
1B
Lateral Raise (Cable)
3 Sets
10-15 Reps
2A
Bench Press (Close Grip)
3 Sets
10-15 Reps
2B
Hammer Curl
3 Sets
6-12 Reps
2C
Neck Curl
3 Sets
15-20 Reps
3A
Seated Row (Machine)
3 Sets
12-15 Reps
3B
Hanging Leg Raise
3 Sets
AMRAP
3C
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
Day 4
1A
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
1B
Standing Calf Raise
3 Sets
10-15 Reps
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2B
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
3A
Hyperextension
3 Sets
10-15 Reps
3B
Rear Delt Row
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
AMRAP
60%
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
2A
Overhead Press (Barbell)
3 Sets
6-12 Reps
2B
Hammer Curl
3 Sets
6-12 Reps
3A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
3B
Tricep Extension (Cable)
4 Sets
10-15 Reps
3C
Decline Beach Sit Up (Weighted)
4 Sets
10-15 Reps
Day 2
1A
Front Squat (Barbell)
3 Sets
4-10 Reps
1B
Standing Calf Raise
3 Sets
10-15 Reps
2A
Upright Row (Barbell)
3 Sets
8-12 Reps
2B
Hip Abductor (Machine)
3 Sets
15-20 Reps
2C
Neck Extension
3 Sets
15-20 Reps
3A
Dumbbell Row
3 Sets
12-15 Reps
3B
Leg Curl
3 Sets
12-15 Reps
Day 3
1A
Pull-Up (Bodyweight)
3 Sets
AMRAP
1B
Lateral Raise (Cable)
3 Sets
10-15 Reps
2A
Bench Press (Close Grip)
3 Sets
10-15 Reps
2B
Hammer Curl
3 Sets
6-12 Reps
2C
Neck Curl
3 Sets
15-20 Reps
3A
Seated Row (Machine)
3 Sets
12-15 Reps
3B
Hanging Leg Raise
3 Sets
AMRAP
3C
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
Day 4
1A
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
1B
Standing Calf Raise
3 Sets
10-15 Reps
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2B
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
3A
Hyperextension
3 Sets
10-15 Reps
3B
Rear Delt Row
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
AMRAP
60%
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
2A
Overhead Press (Barbell)
3 Sets
6-12 Reps
2B
Hammer Curl
3 Sets
6-12 Reps
3A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
3B
Tricep Extension (Cable)
4 Sets
10-15 Reps
3C
Decline Beach Sit Up (Weighted)
4 Sets
10-15 Reps
Day 2
1A
Front Squat (Barbell)
3 Sets
4-10 Reps
1B
Standing Calf Raise
3 Sets
10-15 Reps
2A
Upright Row (Barbell)
3 Sets
8-12 Reps
2B
Hip Abductor (Machine)
3 Sets
15-20 Reps
2C
Neck Extension
3 Sets
15-20 Reps
3A
Dumbbell Row
3 Sets
12-15 Reps
3B
Leg Curl
3 Sets
12-15 Reps
Day 3
1A
Pull-Up (Bodyweight)
3 Sets
AMRAP
1B
Lateral Raise (Cable)
3 Sets
10-15 Reps
2A
Bench Press (Close Grip)
3 Sets
10-15 Reps
2B
Hammer Curl
3 Sets
6-12 Reps
2C
Neck Curl
3 Sets
15-20 Reps
3A
Seated Row (Machine)
3 Sets
12-15 Reps
3B
Hanging Leg Raise
3 Sets
AMRAP
3C
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
Day 4
1A
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
1B
Standing Calf Raise
3 Sets
10-15 Reps
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2B
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
3A
Hyperextension
3 Sets
10-15 Reps
3B
Rear Delt Row
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
AMRAP
60%
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
2A
Overhead Press (Barbell)
3 Sets
6-12 Reps
2B
Hammer Curl
3 Sets
6-12 Reps
3A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
3B
Tricep Extension (Cable)
4 Sets
10-15 Reps
3C
Decline Beach Sit Up (Weighted)
4 Sets
10-15 Reps
Day 2
1A
Front Squat (Barbell)
3 Sets
4-10 Reps
1B
Standing Calf Raise
3 Sets
10-15 Reps
2A
Upright Row (Barbell)
3 Sets
8-12 Reps
2B
Hip Abductor (Machine)
3 Sets
15-20 Reps
2C
Neck Extension
3 Sets
15-20 Reps
3A
Dumbbell Row
3 Sets
12-15 Reps
3B
Leg Curl
3 Sets
12-15 Reps
Day 3
1A
Pull-Up (Bodyweight)
3 Sets
AMRAP
1B
Lateral Raise (Cable)
3 Sets
10-15 Reps
2A
Bench Press (Close Grip)
3 Sets
10-15 Reps
2B
Hammer Curl
3 Sets
6-12 Reps
2C
Neck Curl
3 Sets
15-20 Reps
3A
Seated Row (Machine)
3 Sets
12-15 Reps
3B
Hanging Leg Raise
3 Sets
AMRAP
3C
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
Day 4
1A
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
1B
Standing Calf Raise
3 Sets
10-15 Reps
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2B
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
3A
Hyperextension
3 Sets
10-15 Reps
3B
Rear Delt Row
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
AMRAP
60%
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
2A
Overhead Press (Barbell)
3 Sets
6-12 Reps
2B
Hammer Curl
3 Sets
6-12 Reps
3A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
3B
Tricep Extension (Cable)
4 Sets
10-15 Reps
3C
Decline Beach Sit Up (Weighted)
4 Sets
10-15 Reps
Day 2
1A
Front Squat (Barbell)
3 Sets
4-10 Reps
1B
Standing Calf Raise
3 Sets
10-15 Reps
2A
Upright Row (Barbell)
3 Sets
8-12 Reps
2B
Hip Abductor (Machine)
3 Sets
15-20 Reps
2C
Neck Extension
3 Sets
15-20 Reps
3A
Dumbbell Row
3 Sets
12-15 Reps
3B
Leg Curl
3 Sets
12-15 Reps
Day 3
1A
Pull-Up (Bodyweight)
3 Sets
AMRAP
1B
Lateral Raise (Cable)
3 Sets
10-15 Reps
2A
Bench Press (Close Grip)
3 Sets
10-15 Reps
2B
Hammer Curl
3 Sets
6-12 Reps
2C
Neck Curl
3 Sets
15-20 Reps
3A
Seated Row (Machine)
3 Sets
12-15 Reps
3B
Hanging Leg Raise
3 Sets
AMRAP
3C
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
Day 4
1A
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
1B
Standing Calf Raise
3 Sets
10-15 Reps
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2B
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
3A
Hyperextension
3 Sets
10-15 Reps
3B
Rear Delt Row
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
AMRAP
60%
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
2A
Overhead Press (Barbell)
3 Sets
6-12 Reps
2B
Hammer Curl
3 Sets
6-12 Reps
3A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
3B
Tricep Extension (Cable)
4 Sets
10-15 Reps
3C
Decline Beach Sit Up (Weighted)
4 Sets
10-15 Reps
Day 2
1A
Front Squat (Barbell)
3 Sets
4-10 Reps
1B
Standing Calf Raise
3 Sets
10-15 Reps
2A
Upright Row (Barbell)
3 Sets
8-12 Reps
2B
Hip Abductor (Machine)
3 Sets
15-20 Reps
2C
Neck Extension
3 Sets
15-20 Reps
3A
Dumbbell Row
3 Sets
12-15 Reps
3B
Leg Curl
3 Sets
12-15 Reps
Day 3
1A
Pull-Up (Bodyweight)
3 Sets
AMRAP
1B
Lateral Raise (Cable)
3 Sets
10-15 Reps
2A
Bench Press (Close Grip)
3 Sets
10-15 Reps
2B
Hammer Curl
3 Sets
6-12 Reps
2C
Neck Curl
3 Sets
15-20 Reps
3A
Seated Row (Machine)
3 Sets
12-15 Reps
3B
Hanging Leg Raise
3 Sets
AMRAP
3C
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
Day 4
1A
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
1B
Standing Calf Raise
3 Sets
10-15 Reps
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2B
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
3A
Hyperextension
3 Sets
10-15 Reps
3B
Rear Delt Row
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
AMRAP
60%
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
2A
Overhead Press (Barbell)
3 Sets
6-12 Reps
2B
Hammer Curl
3 Sets
6-12 Reps
3A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
3B
Tricep Extension (Cable)
4 Sets
10-15 Reps
3C
Decline Beach Sit Up (Weighted)
4 Sets
10-15 Reps
Day 2
1A
Front Squat (Barbell)
3 Sets
4-10 Reps
1B
Standing Calf Raise
3 Sets
10-15 Reps
2A
Upright Row (Barbell)
3 Sets
8-12 Reps
2B
Hip Abductor (Machine)
3 Sets
15-20 Reps
2C
Neck Extension
3 Sets
15-20 Reps
3A
Dumbbell Row
3 Sets
12-15 Reps
3B
Leg Curl
3 Sets
12-15 Reps
Day 3
1A
Pull-Up (Bodyweight)
3 Sets
AMRAP
1B
Lateral Raise (Cable)
3 Sets
10-15 Reps
2A
Bench Press (Close Grip)
3 Sets
10-15 Reps
2B
Hammer Curl
3 Sets
6-12 Reps
2C
Neck Curl
3 Sets
15-20 Reps
3A
Seated Row (Machine)
3 Sets
12-15 Reps
3B
Hanging Leg Raise
3 Sets
AMRAP
3C
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
Day 4
1A
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
1B
Standing Calf Raise
3 Sets
10-15 Reps
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2B
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
3A
Hyperextension
3 Sets
10-15 Reps
3B
Rear Delt Row
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
AMRAP
60%
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
2A
Overhead Press (Barbell)
3 Sets
6-12 Reps
2B
Hammer Curl
3 Sets
6-12 Reps
3A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
3B
Tricep Extension (Cable)
4 Sets
10-15 Reps
3C
Decline Beach Sit Up (Weighted)
4 Sets
10-15 Reps
Day 2
1A
Front Squat (Barbell)
3 Sets
4-10 Reps
1B
Standing Calf Raise
3 Sets
10-15 Reps
2A
Upright Row (Barbell)
3 Sets
8-12 Reps
2B
Hip Abductor (Machine)
3 Sets
15-20 Reps
2C
Neck Extension
3 Sets
15-20 Reps
3A
Dumbbell Row
3 Sets
12-15 Reps
3B
Leg Curl
3 Sets
12-15 Reps
Day 3
1A
Pull-Up (Bodyweight)
3 Sets
AMRAP
1B
Lateral Raise (Cable)
3 Sets
10-15 Reps
2A
Bench Press (Close Grip)
3 Sets
10-15 Reps
2B
Hammer Curl
3 Sets
6-12 Reps
2C
Neck Curl
3 Sets
15-20 Reps
3A
Seated Row (Machine)
3 Sets
12-15 Reps
3B
Hanging Leg Raise
3 Sets
AMRAP
3C
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
Day 4
1A
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
1B
Standing Calf Raise
3 Sets
10-15 Reps
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2B
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
3A
Hyperextension
3 Sets
10-15 Reps
3B
Rear Delt Row
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
AMRAP
60%
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
2A
Overhead Press (Barbell)
3 Sets
6-12 Reps
2B
Hammer Curl
3 Sets
6-12 Reps
3A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
3B
Tricep Extension (Cable)
4 Sets
10-15 Reps
3C
Decline Beach Sit Up (Weighted)
4 Sets
10-15 Reps
Day 2
1A
Front Squat (Barbell)
3 Sets
4-10 Reps
1B
Standing Calf Raise
3 Sets
10-15 Reps
2A
Upright Row (Barbell)
3 Sets
8-12 Reps
2B
Hip Abductor (Machine)
3 Sets
15-20 Reps
2C
Neck Extension
3 Sets
15-20 Reps
3A
Dumbbell Row
3 Sets
12-15 Reps
3B
Leg Curl
3 Sets
12-15 Reps
Day 3
1A
Pull-Up (Bodyweight)
3 Sets
AMRAP
1B
Lateral Raise (Cable)
3 Sets
10-15 Reps
2A
Bench Press (Close Grip)
3 Sets
10-15 Reps
2B
Hammer Curl
3 Sets
6-12 Reps
2C
Neck Curl
3 Sets
15-20 Reps
3A
Seated Row (Machine)
3 Sets
12-15 Reps
3B
Hanging Leg Raise
3 Sets
AMRAP
3C
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
Day 4
1A
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
1B
Standing Calf Raise
3 Sets
10-15 Reps
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2B
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
3A
Hyperextension
3 Sets
10-15 Reps
3B
Rear Delt Row
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
AMRAP
60%
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
2A
Overhead Press (Barbell)
3 Sets
6-12 Reps
2B
Hammer Curl
3 Sets
6-12 Reps
3A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
3B
Tricep Extension (Cable)
4 Sets
10-15 Reps
3C
Decline Beach Sit Up (Weighted)
4 Sets
10-15 Reps
Day 2
1A
Front Squat (Barbell)
3 Sets
4-10 Reps
1B
Standing Calf Raise
3 Sets
10-15 Reps
2A
Upright Row (Barbell)
3 Sets
8-12 Reps
2B
Hip Abductor (Machine)
3 Sets
15-20 Reps
2C
Neck Extension
3 Sets
15-20 Reps
3A
Dumbbell Row
3 Sets
12-15 Reps
3B
Leg Curl
3 Sets
12-15 Reps
Day 3
1A
Pull-Up (Bodyweight)
3 Sets
AMRAP
1B
Lateral Raise (Cable)
3 Sets
10-15 Reps
2A
Bench Press (Close Grip)
3 Sets
10-15 Reps
2B
Hammer Curl
3 Sets
6-12 Reps
2C
Neck Curl
3 Sets
15-20 Reps
3A
Seated Row (Machine)
3 Sets
12-15 Reps
3B
Hanging Leg Raise
3 Sets
AMRAP
3C
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
Day 4
1A
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
1B
Standing Calf Raise
3 Sets
10-15 Reps
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2B
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
3A
Hyperextension
3 Sets
10-15 Reps
3B
Rear Delt Row
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
AMRAP
60%
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
2A
Overhead Press (Barbell)
3 Sets
6-12 Reps
2B
Hammer Curl
3 Sets
6-12 Reps
3A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
3B
Tricep Extension (Cable)
4 Sets
10-15 Reps
3C
Decline Beach Sit Up (Weighted)
4 Sets
10-15 Reps
Day 2
1A
Front Squat (Barbell)
3 Sets
4-10 Reps
1B
Standing Calf Raise
3 Sets
10-15 Reps
2A
Upright Row (Barbell)
3 Sets
8-12 Reps
2B
Hip Abductor (Machine)
3 Sets
15-20 Reps
2C
Neck Extension
3 Sets
15-20 Reps
3A
Dumbbell Row
3 Sets
12-15 Reps
3B
Leg Curl
3 Sets
12-15 Reps
Day 3
1A
Pull-Up (Bodyweight)
3 Sets
AMRAP
1B
Lateral Raise (Cable)
3 Sets
10-15 Reps
2A
Bench Press (Close Grip)
3 Sets
10-15 Reps
2B
Hammer Curl
3 Sets
6-12 Reps
2C
Neck Curl
3 Sets
15-20 Reps
3A
Seated Row (Machine)
3 Sets
12-15 Reps
3B
Hanging Leg Raise
3 Sets
AMRAP
3C
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
Day 4
1A
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
1B
Standing Calf Raise
3 Sets
10-15 Reps
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2B
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
3A
Hyperextension
3 Sets
10-15 Reps
3B
Rear Delt Row
3 Sets
10-15 Reps