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Upper lower full

by Couzin C.

Program Description

Get strong build muscle improve in always 

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 29, 2025 05:46
  • Last Edited
    Jul 30, 2025 04:48
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
5
Upright Row (Cable)
3
10 reps
RPE 8.5
6
Face Pull
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
5
Upright Row (Cable)
3
10 reps
RPE 8.5
6
Face Pull
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
5
Upright Row (Cable)
3
10 reps
RPE 8.5
6
Face Pull
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
5
Upright Row (Cable)
3
10 reps
RPE 8.5
6
Face Pull
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust
3
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 8.5
6
Hip Adductor (Machine)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust
3
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 8.5
6
Hip Adductor (Machine)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust
3
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 8.5
6
Hip Adductor (Machine)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust
3
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 8.5
6
Hip Adductor (Machine)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
8 reps
RPE 8.5
3
Leg Extension
3
12 reps
RPE 8.5
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 8.5
5
Pendulum Squat
3
10 reps
RPE 8
6
Calf Raise (Machine)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
RPE 8
2
Hip Thrust
3
8 reps
RPE 9
3
Rear Delt Machine
3
10 reps
RPE 8.5
4
Hanging Knee Raise
3
15 reps
RPE 9.5
5
Reverse Deficit Lunges
3
10 reps
RPE 8.5
6
Abs Crunch (Machine)
3
10 reps
RPE 9.5
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
8
Calf Raise (Leg Press)
3
20 reps
RPE 9.5
9
Side Crunch (Cable)
3
10 reps
RPE 8.5
10
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
RPE 8
2
Hip Thrust
3
8 reps
RPE 9
3
Rear Delt Machine
3
10 reps
RPE 8.5
4
Hanging Knee Raise
3
15 reps
RPE 9.5
5
Reverse Deficit Lunges
3
10 reps
RPE 8.5
6
Abs Crunch (Machine)
3
10 reps
RPE 9.5
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
8
Calf Raise (Leg Press)
3
20 reps
RPE 9.5
9
Side Crunch (Cable)
3
10 reps
RPE 8.5
10
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
RPE 8
2
Hip Thrust
3
8 reps
RPE 9
3
Rear Delt Machine
3
10 reps
RPE 8.5
4
Hanging Knee Raise
3
15 reps
RPE 9.5
5
Reverse Deficit Lunges
3
10 reps
RPE 8.5
6
Abs Crunch (Machine)
3
10 reps
RPE 9.5
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
8
Calf Raise (Leg Press)
3
20 reps
RPE 9.5
9
Side Crunch (Cable)
3
10 reps
RPE 8.5
10
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
RPE 8
2
Hip Thrust
3
8 reps
RPE 9
3
Rear Delt Machine
3
10 reps
RPE 8.5
4
Hanging Knee Raise
3
15 reps
RPE 9.5
5
Reverse Deficit Lunges
3
10 reps
RPE 8.5
6
Abs Crunch (Machine)
3
10 reps
RPE 9.5
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
8
Calf Raise (Leg Press)
3
20 reps
RPE 9.5
9
Side Crunch (Cable)
3
10 reps
RPE 8.5
10
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
8 reps
RPE 8.5
3
Leg Extension
3
12 reps
RPE 8.5
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 8.5
5
Pendulum Squat
3
10 reps
RPE 8
6
Calf Raise (Machine)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
8 reps
RPE 8.5
3
Leg Extension
3
12 reps
RPE 8.5
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 8.5
5
Pendulum Squat
3
10 reps
RPE 8
6
Calf Raise (Machine)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
8 reps
RPE 8.5
3
Leg Extension
3
12 reps
RPE 8.5
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 8.5
5
Pendulum Squat
3
10 reps
RPE 8
6
Calf Raise (Machine)
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
20 reps
RPE 8
2
Straight Arm Pulldown
3
10 reps
RPE 8
3
Hack Squat
3
10 reps
RPE 8.5
4
Pec Deck (Machine)
3
12 reps
RPE 8
5
Goblet
3
8 reps
RPE 8.5
6
Rear Delt Fly (Cable)
3
8 reps
RPE 8
7
B-Stance Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8.5
8
Shoulder Press (Machine)
3
15 reps
RPE 8
9
Hip Adductor (Machine)
3
10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
20 reps
RPE 8
2
Straight Arm Pulldown
3
10 reps
RPE 8
3
Hack Squat
3
10 reps
RPE 8.5
4
Pec Deck (Machine)
3
12 reps
RPE 8
5
Goblet
3
8 reps
RPE 8.5
6
Rear Delt Fly (Cable)
3
8 reps
RPE 8
7
B-Stance Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8.5
8
Shoulder Press (Machine)
3
15 reps
RPE 8
9
Hip Adductor (Machine)
3
10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
20 reps
RPE 8
2
Straight Arm Pulldown
3
10 reps
RPE 8
3
Hack Squat
3
10 reps
RPE 8.5
4
Pec Deck (Machine)
3
12 reps
RPE 8
5
Goblet
3
8 reps
RPE 8.5
6
Rear Delt Fly (Cable)
3
8 reps
RPE 8
7
B-Stance Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8.5
8
Shoulder Press (Machine)
3
15 reps
RPE 8
9
Hip Adductor (Machine)
3
10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
20 reps
RPE 8
2
Straight Arm Pulldown
3
10 reps
RPE 8
3
Hack Squat
3
10 reps
RPE 8.5
4
Pec Deck (Machine)
3
12 reps
RPE 8
5
Goblet
3
8 reps
RPE 8.5
6
Rear Delt Fly (Cable)
3
8 reps
RPE 8
7
B-Stance Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8.5
8
Shoulder Press (Machine)
3
15 reps
RPE 8
9
Hip Adductor (Machine)
3
10 reps
RPE 9.5
Week 1
1 / 4 Weeks
Day 1
1
Lat Pulldown
3 Sets
10 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
10 Reps
@8.5
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
5
Upright Row (Cable)
3 Sets
10 Reps
@8.5
6
Face Pull
3 Sets
10 Reps
@8.5
Day 2
1
Hip Thrust
3 Sets
10 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@8
3
Deadlift (Barbell)
3 Sets
10 Reps
@8
4
Hamstring Curl
3 Sets
12 Reps
@8
5
Hip Abductor (Machine)
3 Sets
10 Reps
@8.5
6
Hip Adductor (Machine)
3 Sets
10 Reps
@8.5
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@8.5
2
Leg Press (45 Degrees)
3 Sets
8 Reps
@8.5
3
Leg Extension
3 Sets
12 Reps
@8.5
4
Walking Lunge (Dumbbell)
2 Sets
10 Reps
@8.5
5
Pendulum Squat
3 Sets
10 Reps
@8
6
Calf Raise (Machine)
3 Sets
15 Reps
@8.5
Day 4
1
Hip Abductor (Machine)
3 Sets
15 Reps
@8
2
Hip Thrust
3 Sets
8 Reps
@9
3
Rear Delt Machine
3 Sets
10 Reps
@8.5
4
Hanging Knee Raise
3 Sets
15 Reps
@9.5
5
Reverse Deficit Lunges
3 Sets
10 Reps
@8.5
6
Abs Crunch (Machine)
3 Sets
10 Reps
@9.5
7
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
8
Calf Raise (Leg Press)
3 Sets
20 Reps
@9.5
9
Side Crunch (Cable)
3 Sets
10 Reps
@8.5
10
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8.5
Day 5
1
Hip Abductor (Machine)
3 Sets
20 Reps
@8
2
Straight Arm Pulldown
3 Sets
10 Reps
@8
3
Hack Squat
3 Sets
10 Reps
@8.5
4
Pec Deck (Machine)
3 Sets
12 Reps
@8
5
Goblet
3 Sets
8 Reps
@8.5
6
Rear Delt Fly (Cable)
3 Sets
8 Reps
@8
7
B-Stance Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@8.5
8
Shoulder Press (Machine)
3 Sets
15 Reps
@8
9
Hip Adductor (Machine)
3 Sets
10 Reps
@9.5