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BoostcampPNG

Upper Lower- 4-days per week

by Maddox C.

Program Description

Using science to help develop muscle in a safe and effective way. Targeting each muscle group in 8 sets per week and using the best possible exercises that are easy to setup and easily accessible.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    100 minutes
  • Created
    Oct 31, 2025 03:26
  • Last Edited
    Oct 31, 2025 04:08
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.5%
Quadriceps
12.1%
Front Delts
11.7%
Chest
9.7%
Middle Delts
9.7%
Hamstrings
8.3%
Glutes
6.8%
Biceps
5.6%
Calves
4.9%
Upper Back
4.9%
Lats
3.9%
Forearms
1.7%
Rear Delts
1%
Adductors
1%
Lower Back
1%
Abs
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Skull Crusher (Barbell)
4
8 reps
-
4
Tricep Kickback
4
8 reps
-
5
Lateral Raise (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
7
Reverse Cable Crossover
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Skull Crusher (Barbell)
4
8 reps
-
4
Tricep Kickback
4
8 reps
-
5
Lateral Raise (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
7
Reverse Cable Crossover
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Skull Crusher (Barbell)
4
8 reps
-
4
Tricep Kickback
4
8 reps
-
5
Lateral Raise (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
7
Reverse Cable Crossover
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Skull Crusher (Barbell)
4
8 reps
-
4
Tricep Kickback
4
8 reps
-
5
Lateral Raise (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
7
Reverse Cable Crossover
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Skull Crusher (Barbell)
4
8 reps
-
4
Tricep Kickback
4
8 reps
-
5
Lateral Raise (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
7
Reverse Cable Crossover
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Skull Crusher (Barbell)
4
8 reps
-
4
Tricep Kickback
4
8 reps
-
5
Lateral Raise (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
7
Reverse Cable Crossover
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Skull Crusher (Barbell)
4
8 reps
-
4
Tricep Kickback
4
8 reps
-
5
Lateral Raise (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
7
Reverse Cable Crossover
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Skull Crusher (Barbell)
4
8 reps
-
4
Tricep Kickback
4
8 reps
-
5
Lateral Raise (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
7
Reverse Cable Crossover
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Skull Crusher (Barbell)
4
8 reps
-
4
Tricep Kickback
4
8 reps
-
5
Lateral Raise (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
7
Reverse Cable Crossover
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Deficit RDLs
2
8 reps
-
5
Hamstring Curl
2
8 reps
-
6
Standing Calf Raise
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Deficit RDLs
2
8 reps
-
5
Hamstring Curl
2
8 reps
-
6
Standing Calf Raise
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Deficit RDLs
2
8 reps
-
5
Hamstring Curl
2
8 reps
-
6
Standing Calf Raise
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Deficit RDLs
2
8 reps
-
5
Hamstring Curl
2
8 reps
-
6
Standing Calf Raise
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Deficit RDLs
2
8 reps
-
5
Hamstring Curl
2
8 reps
-
6
Standing Calf Raise
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Deficit RDLs
2
8 reps
-
5
Hamstring Curl
2
8 reps
-
6
Standing Calf Raise
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Deficit RDLs
2
8 reps
-
5
Hamstring Curl
2
8 reps
-
6
Standing Calf Raise
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Deficit RDLs
2
8 reps
-
5
Hamstring Curl
2
8 reps
-
6
Standing Calf Raise
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Deficit RDLs
2
8 reps
-
5
Hamstring Curl
2
8 reps
-
6
Standing Calf Raise
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Supinated DB Preacher Curls
3
8 reps
-
4
DB Preacher Hammer Curls
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Lateral Raise (Cable)
2
8 reps
-
7
Shoulder Press (Machine)
2
8 reps
-
8
Reverse Cable Crossover
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Supinated DB Preacher Curls
3
8 reps
-
4
DB Preacher Hammer Curls
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Lateral Raise (Cable)
2
8 reps
-
7
Shoulder Press (Machine)
2
8 reps
-
8
Reverse Cable Crossover
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Supinated DB Preacher Curls
3
8 reps
-
4
DB Preacher Hammer Curls
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Lateral Raise (Cable)
2
8 reps
-
7
Shoulder Press (Machine)
2
8 reps
-
8
Reverse Cable Crossover
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Supinated DB Preacher Curls
3
8 reps
-
4
DB Preacher Hammer Curls
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Lateral Raise (Cable)
2
8 reps
-
7
Shoulder Press (Machine)
2
8 reps
-
8
Reverse Cable Crossover
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Supinated DB Preacher Curls
3
8 reps
-
4
DB Preacher Hammer Curls
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Lateral Raise (Cable)
2
8 reps
-
7
Shoulder Press (Machine)
2
8 reps
-
8
Reverse Cable Crossover
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Supinated DB Preacher Curls
3
8 reps
-
4
DB Preacher Hammer Curls
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Lateral Raise (Cable)
2
8 reps
-
7
Shoulder Press (Machine)
2
8 reps
-
8
Reverse Cable Crossover
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Supinated DB Preacher Curls
3
8 reps
-
4
DB Preacher Hammer Curls
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Lateral Raise (Cable)
2
8 reps
-
7
Shoulder Press (Machine)
2
8 reps
-
8
Reverse Cable Crossover
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Supinated DB Preacher Curls
3
8 reps
-
4
DB Preacher Hammer Curls
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Lateral Raise (Cable)
2
8 reps
-
7
Shoulder Press (Machine)
2
8 reps
-
8
Reverse Cable Crossover
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Supinated DB Preacher Curls
3
8 reps
-
4
DB Preacher Hammer Curls
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Lateral Raise (Cable)
2
8 reps
-
7
Shoulder Press (Machine)
2
8 reps
-
8
Reverse Cable Crossover
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Deficit RDLs
2
8 reps
-
5
Hamstring Curl
2
8 reps
-
6
Standing Calf Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Deficit RDLs
2
8 reps
-
5
Hamstring Curl
2
8 reps
-
6
Standing Calf Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Deficit RDLs
2
8 reps
-
5
Hamstring Curl
2
8 reps
-
6
Standing Calf Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Deficit RDLs
2
8 reps
-
5
Hamstring Curl
2
8 reps
-
6
Standing Calf Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Deficit RDLs
2
8 reps
-
5
Hamstring Curl
2
8 reps
-
6
Standing Calf Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Deficit RDLs
2
8 reps
-
5
Hamstring Curl
2
8 reps
-
6
Standing Calf Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Deficit RDLs
2
8 reps
-
5
Hamstring Curl
2
8 reps
-
6
Standing Calf Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Deficit RDLs
2
8 reps
-
5
Hamstring Curl
2
8 reps
-
6
Standing Calf Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Deficit RDLs
2
8 reps
-
5
Hamstring Curl
2
8 reps
-
6
Standing Calf Raise
2
12 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Chest Press (Machine)
4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
3
Skull Crusher (Barbell)
4 Sets
8 Reps
-
4
Tricep Kickback
4 Sets
8 Reps
-
5
Lateral Raise (Cable)
2 Sets
8 Reps
-
6
Shoulder Press (Machine)
2 Sets
8 Reps
-
7
Reverse Cable Crossover
2 Sets
8 Reps
-
Day 2
1
Squat (Smith Machine)
1 Set
4 Reps
@9.5
2
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
-
3
Leg Extension
2 Sets
8 Reps
-
4
Deficit RDLs
2 Sets
8 Reps
-
5
Hamstring Curl
2 Sets
8 Reps
-
6
Standing Calf Raise
2 Sets
12 Reps
-
Day 3
1
Single Arm Lat Pulldown
4 Sets
8 Reps
-
2
Seated Row (Cable)
4 Sets
8 Reps
-
3
Supinated DB Preacher Curls
3 Sets
8 Reps
-
4
DB Preacher Hammer Curls
3 Sets
8 Reps
-
5
Preacher Curl (Barbell)
3 Sets
8 Reps
-
6
Lateral Raise (Cable)
2 Sets
8 Reps
-
7
Shoulder Press (Machine)
2 Sets
8 Reps
-
8
Reverse Cable Crossover
2 Sets
8 Reps
-
Day 4
1
Squat (Smith Machine)
1 Set
4 Reps
-
2
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
-
3
Leg Extension
2 Sets
8 Reps
-
4
Deficit RDLs
2 Sets
8 Reps
-
5
Hamstring Curl
2 Sets
8 Reps
-
6
Standing Calf Raise
2 Sets
12 Reps
-