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Gre upper/lower

by Milton N.

Program Description

Bodybuilding and enjoyment.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Dec 30, 2023 07:24
  • Last Edited
    Jun 18, 2025 10:44

Summary

Transform your strength training routine with the Gre Upper/Lower program, designed for those ready to elevate their game in just one week. This 4-day split focuses on powerful upper and lower body supersets, combining compound movements like weighted pull-ups and barbell front squats to maximize muscle engagement and efficiency. Perfect for garage gym enthusiasts, this program will challenge your limits and ignite your progress. Get ready to build strength, enhance endurance, and redefine your physique!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
-
1B
Bench Press (Dumbbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Dumbbell Row
3
6-10 reps
-
3A
Tricep Extension (Dumbbell)
3
8-12 reps
-
3B
Bicep Curl (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
4-8 reps
-
1B
Neck Curl
3
10-20 reps
-
2A
Romanian Deadlift (Barbell)
2
6-10 reps
-
2B
Shrug (Barbell)
1
AMRAP
-
2C
Standing Calf Raise
3
AMRAP
-
3A
Standing Behind Neck Shoulder Press (Barbell)
1
15+ reps
-
3B
Face Pull
1
AMRAP
-
4A
Hamstring Curl
2
8-15 reps
-
4B
Decline Crunch
2
10-15 reps
-
5
Farmer's Walk (Weighted)
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
5-8 reps
-
2A
Overhead Press (Barbell)
3
6-10 reps
-
2B
Dumbbell Row
3
6-10 reps
-
3A
Skull Crusher
3
8-12 reps
-
3B
Preacher Curl (Barbell)
3
6-12 reps
-
4A
Upright Row (Dumbbell)
2
10-15 reps
-
4B
Pullover (Dumbbell)
2
8-12 reps
-
4C
Pec Deck (Machine)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Neck Curl
3
10-20 reps
-
2A
Romanian Deadlift (Barbell)
2
6-10 reps
-
2B
Pendlay Row
1
8-12 reps
-
2C
Standing Calf Raise
3
AMRAP
-
3A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
3B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
4
Hanging Leg Raise
2
AMRAP
-
Week 1
1 / 1 Weeks
Day 1
1A
Pull-Up (Weighted)
3 Sets
3-5 Reps
-
1B
Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
2A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
2B
Dumbbell Row
3 Sets
6-10 Reps
-
3A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
-
3B
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
-
Day 2
1A
Front Squat (Barbell)
3 Sets
4-8 Reps
-
1B
Neck Curl
3 Sets
10-20 Reps
-
2A
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
2B
Shrug (Barbell)
1 Set
AMRAP
-
2C
Standing Calf Raise
3 Sets
AMRAP
-
3A
Standing Behind Neck Shoulder Press (Barbell)
1 Set
15+ Reps
-
3B
Face Pull
1 Set
AMRAP
-
4A
Hamstring Curl
2 Sets
8-15 Reps
-
4B
Decline Crunch
2 Sets
10-15 Reps
-
5
Farmer's Walk (Weighted)
3 Sets
30 Reps
-
Day 3
1A
Dip (Weighted)
3 Sets
AMRAP
-
1B
Chin-Up (Weighted)
3 Sets
5-8 Reps
-
2A
Overhead Press (Barbell)
3 Sets
6-10 Reps
-
2B
Dumbbell Row
3 Sets
6-10 Reps
-
3A
Skull Crusher
3 Sets
8-12 Reps
-
3B
Preacher Curl (Barbell)
3 Sets
6-12 Reps
-
4A
Upright Row (Dumbbell)
2 Sets
10-15 Reps
-
4B
Pullover (Dumbbell)
2 Sets
8-12 Reps
-
4C
Pec Deck (Machine)
1 Set
8-12 Reps
-
Day 4
1A
Squat (Barbell)
3 Sets
4-8 Reps
-
1B
Neck Curl
3 Sets
10-20 Reps
-
2A
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
2B
Pendlay Row
1 Set
8-12 Reps
-
2C
Standing Calf Raise
3 Sets
AMRAP
-
3A
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
-
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
-
4
Hanging Leg Raise
2 Sets
AMRAP
-