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Flicki Lower Upper Fullbody 3x per week

by Andreas E.
2 athletes joined

Program Description

Novice LUF program with linear progression and double progression for exercises that fit those criterias For example easy to progress on squats with LP as a novice But lateral raises often hit a weight ceiling quickly therefore DP Many machines also have quite large weight jumps such as the legpress in my gym, jumping 10kg per week on a unilateral legpress is unrealistic with same rep range.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 22, 2024 03:11
  • Last Edited
    Jun 18, 2025 08:54

Summary

Transform your fitness routine with the Flicki Lower Upper Fullbody program, designed for three days a week over four weeks. This comprehensive plan combines targeted lower and upper body workouts with full-body sessions, ensuring balanced strength development. Each workout utilizes a variety of machines and free weights to engage multiple muscle groups, from hamstrings and quadriceps to shoulders and back. Perfect for those ready to elevate their training, this program will help you build muscle, increase endurance, and enhance overall fitness. Get ready to crush your goals!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-12 reps
-
RPE 8
RPE 10
2
Belt Squat
3
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Leg Extension
2
1
10-15 reps
-
RPE 8
RPE 10
5
Toe Press
3
8-12 reps
RPE 8
6
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-12 reps
-
RPE 8
RPE 10
2
Belt Squat
3
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Leg Extension
2
1
10-15 reps
-
RPE 8
RPE 10
5
Toe Press
3
8-12 reps
RPE 8
6
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-12 reps
-
RPE 8
RPE 10
2
Belt Squat
3
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Leg Extension
2
1
10-15 reps
-
RPE 8
RPE 10
5
Toe Press
3
8-12 reps
RPE 8
6
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-12 reps
-
RPE 8
RPE 10
2
Belt Squat
3
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Leg Extension
2
1
10-15 reps
-
RPE 8
RPE 10
5
Toe Press
3
8-12 reps
RPE 8
6
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
1
8 reps
RPE 7
RPE 10
2
Dip (Assisted)
2
2
10-15 reps
-
RPE 7
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Machine)
2
1
10-15 reps
-
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
10 reps
RPE 7
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
10 reps
RPE 7
RPE 10
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
1
8 reps
RPE 7
RPE 10
2
Dip (Assisted)
2
2
10-15 reps
-
RPE 7
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Machine)
2
1
10-15 reps
-
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
10 reps
RPE 7
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
10 reps
RPE 7
RPE 10
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
1
8 reps
RPE 7
RPE 10
2
Dip (Assisted)
2
2
10-15 reps
-
RPE 7
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Machine)
2
1
10-15 reps
-
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
10 reps
RPE 7
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
10 reps
RPE 7
RPE 10
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
1
8 reps
RPE 7
RPE 10
2
Dip (Assisted)
2
2
10-15 reps
-
RPE 7
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Machine)
2
1
10-15 reps
-
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
10 reps
RPE 7
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
10 reps
RPE 7
RPE 10
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
15-20 reps
-
2
Single Leg Press
3
8-12 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Shoulder Press (Machine)
3
8 reps
RPE 8
5
Reverse Pec Deck
3
10-15 reps
-
6
Hyperextension
3
10 reps
RPE 7
7
Lying Leg Raise
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
15-20 reps
-
2
Single Leg Press
3
8-12 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Shoulder Press (Machine)
3
8 reps
RPE 8
5
Reverse Pec Deck
3
10-15 reps
-
6
Hyperextension
3
10 reps
RPE 7
7
Lying Leg Raise
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
15-20 reps
-
2
Single Leg Press
3
8-12 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Shoulder Press (Machine)
3
8 reps
RPE 8
5
Reverse Pec Deck
3
10-15 reps
-
6
Hyperextension
3
10 reps
RPE 7
7
Lying Leg Raise
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
15-20 reps
-
2
Single Leg Press
3
8-12 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Shoulder Press (Machine)
3
8 reps
RPE 8
5
Reverse Pec Deck
3
10-15 reps
-
6
Hyperextension
3
10 reps
RPE 7
7
Lying Leg Raise
3
10-20 reps
RPE 8
Week 1
1 / 4 Weeks
Day 3
1
Seated Hamstring Curl
2 Sets
15-20 Reps
-
2
Single Leg Press
3 Sets
8-12 Reps
@7
3
Lat Pulldown
3 Sets
12 Reps
@7
4
Shoulder Press (Machine)
3 Sets
8 Reps
@8
5
Reverse Pec Deck
3 Sets
10-15 Reps
-
6
Hyperextension
3 Sets
10 Reps
@7
7
Lying Leg Raise
3 Sets
10-20 Reps
@8
Day 1
1
Seated Hamstring Curl
2 Sets
1 Set
8-12 Reps
-
@8
@10
2
Belt Squat
3 Sets
10 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
4
Leg Extension
2 Sets
1 Set
10-15 Reps
-
@8
@10
5
Toe Press
3 Sets
8-12 Reps
@8
6
Plank
3 Sets
-
Day 2
1
Pull-Up (Assisted)
3 Sets
1 Set
8 Reps
@7
@10
2
Dip (Assisted)
2 Sets
2 Sets
10-15 Reps
-
@7
@10
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
4
Lateral Raise (Machine)
2 Sets
1 Set
10-15 Reps
-
@8
@10
5
Preacher Curl (Barbell)
2 Sets
1 Set
10 Reps
@7
@10
6
Tricep Rope Push Down (Cable)
2 Sets
1 Set
10 Reps
@7
@10
7
Abs Crunch (Weighted)
3 Sets
10-15 Reps
-