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Upper lower upper

by Mat
1 athletes joined

Program Description

Build or maintain strength and muscle size while progressing cardio

Program Overview

  • Level
    Novice
  • Goal
    Bodyweight Fitness, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 17, 2025 01:58
  • Last Edited
    Mar 17, 2025 09:05
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-3 reps
4-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
2
8 reps
RPE 7.5
3
Pull-Up (Bodyweight)
3
8-15 reps
RPE 8
4
Seated Row (Cable)
2
6-10 reps
RPE 9
5
Shrug (Dumbbell)
1
1
8 reps
20 reps
RPE 8
RPE 8
6
Bicep Curl (Dumbbell)
1
2
3 reps
8 reps
RPE 9
RPE 9
7
Tricep Extension (Cable)
3
4-8 reps
RPE 8.5
8
Wrist Curls
5
8-12 reps
RPE 8
9
Run
1
1
15 mins
1 mins
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-3 reps
4-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
2
8 reps
RPE 7.5
3
Pull-Up (Bodyweight)
3
8-15 reps
RPE 8
4
Seated Row (Cable)
2
6-10 reps
RPE 9
5
Shrug (Dumbbell)
1
1
8 reps
20 reps
RPE 8
RPE 8
6
Bicep Curl (Dumbbell)
1
2
3 reps
8 reps
RPE 9
RPE 9
7
Tricep Extension (Cable)
3
4-8 reps
RPE 8.5
8
Wrist Curls
5
8-12 reps
RPE 8
9
Run
1
1
15 mins
1 mins
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-3 reps
4-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
2
8 reps
RPE 7.5
3
Pull-Up (Bodyweight)
3
8-15 reps
RPE 8
4
Seated Row (Cable)
2
6-10 reps
RPE 9
5
Shrug (Dumbbell)
1
1
8 reps
20 reps
RPE 8
RPE 8
6
Bicep Curl (Dumbbell)
1
2
3 reps
8 reps
RPE 9
RPE 9
7
Tricep Extension (Cable)
3
4-8 reps
RPE 8.5
8
Wrist Curls
5
8-12 reps
RPE 8
9
Run
1
1
15 mins
1 mins
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-3 reps
4-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
2
8 reps
RPE 7.5
3
Pull-Up (Bodyweight)
3
8-15 reps
RPE 8
4
Seated Row (Cable)
2
6-10 reps
RPE 9
5
Shrug (Dumbbell)
1
1
8 reps
20 reps
RPE 8
RPE 8
6
Bicep Curl (Dumbbell)
1
2
3 reps
8 reps
RPE 9
RPE 9
7
Tricep Extension (Cable)
3
4-8 reps
RPE 8.5
8
Wrist Curls
5
8-12 reps
RPE 8
9
Run
1
1
15 mins
1 mins
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
RPE 8
2
Platz Squat
1
10 reps
RPE 8.5
3
Deadlift (Barbell)
2
1 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Front Raise
3
8-15 reps
RPE 8
7A
Cable Crunch
3
10 reps
RPE 9
7B
Lying Leg Raise
3
10 reps
RPE 9
8
Cardio
1
10 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
RPE 8
2
Platz Squat
1
10 reps
RPE 8.5
3
Deadlift (Barbell)
2
1 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Front Raise
3
8-15 reps
RPE 8
7A
Cable Crunch
3
10 reps
RPE 9
7B
Lying Leg Raise
3
10 reps
RPE 9
8
Cardio
1
10 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
RPE 8
2
Platz Squat
1
10 reps
RPE 8.5
3
Deadlift (Barbell)
2
1 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Front Raise
3
8-15 reps
RPE 8
7A
Cable Crunch
3
10 reps
RPE 9
7B
Lying Leg Raise
3
10 reps
RPE 9
8
Cardio
1
10 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
RPE 8
2
Platz Squat
1
10 reps
RPE 8.5
3
Deadlift (Barbell)
2
1 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Front Raise
3
8-15 reps
RPE 8
7A
Cable Crunch
3
10 reps
RPE 9
7B
Lying Leg Raise
3
10 reps
RPE 9
8
Cardio
1
10 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Seated Row (Cable)
2
6-10 reps
RPE 9
3
Dip (Weighted)
1
-
4
Bench Press (Barbell)
1
2
1-3 reps
4-8 reps
RPE 9
RPE 9
5
Shrug (Dumbbell)
1
1
8 reps
20 reps
RPE 8
RPE 8
6
Bicep Curl (Dumbbell)
1
2
3 reps
8 reps
RPE 9
RPE 9
7
Tricep Extension (Cable)
3
4-8 reps
RPE 8.5
8
Wrist Curls
5
8-12 reps
RPE 8
9
Run
1
30 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Seated Row (Cable)
2
6-10 reps
RPE 9
3
Dip (Weighted)
1
-
4
Bench Press (Barbell)
1
2
1-3 reps
4-8 reps
RPE 9
RPE 9
5
Shrug (Dumbbell)
1
1
8 reps
20 reps
RPE 8
RPE 8
6
Bicep Curl (Dumbbell)
1
2
3 reps
8 reps
RPE 9
RPE 9
7
Tricep Extension (Cable)
3
4-8 reps
RPE 8.5
8
Wrist Curls
5
8-12 reps
RPE 8
9
Run
1
30 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Seated Row (Cable)
2
6-10 reps
RPE 9
3
Dip (Weighted)
1
-
4
Bench Press (Barbell)
1
2
1-3 reps
4-8 reps
RPE 9
RPE 9
5
Shrug (Dumbbell)
1
1
8 reps
20 reps
RPE 8
RPE 8
6
Bicep Curl (Dumbbell)
1
2
3 reps
8 reps
RPE 9
RPE 9
7
Tricep Extension (Cable)
3
4-8 reps
RPE 8.5
8
Wrist Curls
5
8-12 reps
RPE 8
9
Run
1
30 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Seated Row (Cable)
2
6-10 reps
RPE 9
3
Dip (Weighted)
1
-
4
Bench Press (Barbell)
1
2
1-3 reps
4-8 reps
RPE 9
RPE 9
5
Shrug (Dumbbell)
1
1
8 reps
20 reps
RPE 8
RPE 8
6
Bicep Curl (Dumbbell)
1
2
3 reps
8 reps
RPE 9
RPE 9
7
Tricep Extension (Cable)
3
4-8 reps
RPE 8.5
8
Wrist Curls
5
8-12 reps
RPE 8
9
Run
1
30 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
1
3-8 reps
RPE 8
2
Leg Curl
3
8 reps
RPE 8.5
3
Leg Extension
3
8 reps
RPE 8.5
4
Step-Up (Weighted)
1
4-8 reps
RPE 8
5
Lateral Raise (Cable)
3
5-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
10 reps
RPE 8
7A
Cable Crunch
3
10 reps
RPE 9
7B
Lying Leg Raise
3
10 reps
RPE 9
8
Cardio
1
1
15 mins
10 mins
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
1
3-8 reps
RPE 8
2
Leg Curl
3
8 reps
RPE 8.5
3
Leg Extension
3
8 reps
RPE 8.5
4
Step-Up (Weighted)
1
4-8 reps
RPE 8
5
Lateral Raise (Cable)
3
5-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
10 reps
RPE 8
7A
Cable Crunch
3
10 reps
RPE 9
7B
Lying Leg Raise
3
10 reps
RPE 9
8
Cardio
1
1
15 mins
10 mins
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
1
3-8 reps
RPE 8
2
Leg Curl
3
8 reps
RPE 8.5
3
Leg Extension
3
8 reps
RPE 8.5
4
Step-Up (Weighted)
1
4-8 reps
RPE 8
5
Lateral Raise (Cable)
3
5-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
10 reps
RPE 8
7A
Cable Crunch
3
10 reps
RPE 9
7B
Lying Leg Raise
3
10 reps
RPE 9
8
Cardio
1
1
15 mins
10 mins
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
1
3-8 reps
RPE 8
2
Leg Curl
3
8 reps
RPE 8.5
3
Leg Extension
3
8 reps
RPE 8.5
4
Step-Up (Weighted)
1
4-8 reps
RPE 8
5
Lateral Raise (Cable)
3
5-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
10 reps
RPE 8
7A
Cable Crunch
3
10 reps
RPE 9
7B
Lying Leg Raise
3
10 reps
RPE 9
8
Cardio
1
1
15 mins
10 mins
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-3 reps
4-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
2
8 reps
RPE 7.5
3
Pull-Up (Bodyweight)
3
8-15 reps
RPE 8
4
Seated Row (Cable)
2
6-10 reps
RPE 9
5
Shrug (Dumbbell)
1
1
8 reps
20 reps
RPE 8
RPE 8
6
Bicep Curl (Dumbbell)
1
2
3 reps
8 reps
RPE 9
RPE 9
7
Tricep Extension (Cable)
3
4-8 reps
RPE 8.5
8
Wrist Curls
5
8-12 reps
RPE 8
9
Run
1
5
5 mins
2 mins
RPE 7.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-3 reps
4-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
2
8 reps
RPE 7.5
3
Pull-Up (Bodyweight)
3
8-15 reps
RPE 8
4
Seated Row (Cable)
2
6-10 reps
RPE 9
5
Shrug (Dumbbell)
1
1
8 reps
20 reps
RPE 8
RPE 8
6
Bicep Curl (Dumbbell)
1
2
3 reps
8 reps
RPE 9
RPE 9
7
Tricep Extension (Cable)
3
4-8 reps
RPE 8.5
8
Wrist Curls
5
8-12 reps
RPE 8
9
Run
1
5
5 mins
2 mins
RPE 7.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-3 reps
4-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
2
8 reps
RPE 7.5
3
Pull-Up (Bodyweight)
3
8-15 reps
RPE 8
4
Seated Row (Cable)
2
6-10 reps
RPE 9
5
Shrug (Dumbbell)
1
1
8 reps
20 reps
RPE 8
RPE 8
6
Bicep Curl (Dumbbell)
1
2
3 reps
8 reps
RPE 9
RPE 9
7
Tricep Extension (Cable)
3
4-8 reps
RPE 8.5
8
Wrist Curls
5
8-12 reps
RPE 8
9
Run
1
5
5 mins
2 mins
RPE 7.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-3 reps
4-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
2
8 reps
RPE 7.5
3
Pull-Up (Bodyweight)
3
8-15 reps
RPE 8
4
Seated Row (Cable)
2
6-10 reps
RPE 9
5
Shrug (Dumbbell)
1
1
8 reps
20 reps
RPE 8
RPE 8
6
Bicep Curl (Dumbbell)
1
2
3 reps
8 reps
RPE 9
RPE 9
7
Tricep Extension (Cable)
3
4-8 reps
RPE 8.5
8
Wrist Curls
5
8-12 reps
RPE 8
9
Run
1
5
5 mins
2 mins
RPE 7.5
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
1-3 Reps
4-8 Reps
@9
@9
2
Incline Bench Press (Barbell)
2 Sets
8 Reps
@7.5
3
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
@8
4
Seated Row (Cable)
2 Sets
6-10 Reps
@9
5
Shrug (Dumbbell)
1 Set
1 Set
8 Reps
20 Reps
@8
@8
6
Bicep Curl (Dumbbell)
1 Set
2 Sets
3 Reps
8 Reps
@9
@9
7
Tricep Extension (Cable)
3 Sets
4-8 Reps
@8.5
8
Wrist Curls
5 Sets
8-12 Reps
@8
9
Run
1 Set
1 Set
15 mins
1 mins
@8
@9
Day 2
1
Squat (Barbell)
2 Sets
2 Reps
@8
2
Platz Squat
1 Set
10 Reps
@8.5
3
Deadlift (Barbell)
2 Sets
1 Reps
@8
4
Romanian Deadlift (Barbell)
1 Set
10 Reps
@8.5
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9
6
Front Raise
3 Sets
8-15 Reps
@8
7A
Cable Crunch
3 Sets
10 Reps
@9
7B
Lying Leg Raise
3 Sets
10 Reps
@9
8
Cardio
1 Set
10 mins
@9
Day 3
1
Pull-Up (Weighted)
1 Set
-
2
Seated Row (Cable)
2 Sets
6-10 Reps
@9
3
Dip (Weighted)
1 Set
-
4
Bench Press (Barbell)
1 Set
2 Sets
1-3 Reps
4-8 Reps
@9
@9
5
Shrug (Dumbbell)
1 Set
1 Set
8 Reps
20 Reps
@8
@8
6
Bicep Curl (Dumbbell)
1 Set
2 Sets
3 Reps
8 Reps
@9
@9
7
Tricep Extension (Cable)
3 Sets
4-8 Reps
@8.5
8
Wrist Curls
5 Sets
8-12 Reps
@8
9
Run
1 Set
30 mins
@7.5
Day 4
1
Pistol Squat
1 Set
3-8 Reps
@8
2
Leg Curl
3 Sets
8 Reps
@8.5
3
Leg Extension
3 Sets
8 Reps
@8.5
4
Step-Up (Weighted)
1 Set
4-8 Reps
@8
5
Lateral Raise (Cable)
3 Sets
5-15 Reps
@9
6
Rear Delt Fly (Cable)
3 Sets
10 Reps
@8
7A
Cable Crunch
3 Sets
10 Reps
@9
7B
Lying Leg Raise
3 Sets
10 Reps
@9
8
Cardio
1 Set
1 Set
15 mins
10 mins
@8
@8
Day 5
1
Bench Press (Barbell)
1 Set
2 Sets
1-3 Reps
4-8 Reps
@9
@9
2
Incline Bench Press (Barbell)
2 Sets
8 Reps
@7.5
3
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
@8
4
Seated Row (Cable)
2 Sets
6-10 Reps
@9
5
Shrug (Dumbbell)
1 Set
1 Set
8 Reps
20 Reps
@8
@8
6
Bicep Curl (Dumbbell)
1 Set
2 Sets
3 Reps
8 Reps
@9
@9
7
Tricep Extension (Cable)
3 Sets
4-8 Reps
@8.5
8
Wrist Curls
5 Sets
8-12 Reps
@8
9
Run
1 Set
5 Sets
5 mins
2 mins
@7.5
@9