GVS Upper/Lower

by austin Sunil

3 athletes joined

3.0

(1 rating)

Program Description

Power building with an emphasis on hypertrophy. Interm/advanced trainees.

Program Overview

Level
Advanced
Goal
Muscle, Strength
Equipment
Full Gym
Program Length
1 week
Time Per Workout
90 minutes
Created
May 21, 2024 12:55
Last Edited
Mar 14, 2026 02:07

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

Muscle Engagement

Front

Back

MuscleSet

Chest

9.4%

Upper Back

9.3%

Triceps

8.2%

Front Delts

7.5%

Calves

7.3%

Quadriceps

7%

Biceps

6.8%

Lats

6.7%

Middle Delts

6.5%

Glutes

5.7%

Abs

5.6%

Forearms

4.4%

Hamstrings

4.2%

Rear Delts

4%

Lower Back

2.6%

Adductors

2%

Abductors

1.6%

Full-Body

1.2%

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BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Bench Press (Barbell)

3

1-6 reps

-

2

Pull-Up (Weighted)

3

6-12 reps

-

3

Seated Shoulder Press (Dumbbell)

3

6-12 reps

-

4

Seated Row (Cable)

3

8-12 reps

-

5

Chest Fly (Cable)

4

10-15 reps

-

6

Reverse Pec Deck

3

8-20 reps

-

7

Lateral Raise (Dumbbell)

3

8-20 reps

-

8

Tricep Pushdown (Cable)

2

8-15 reps

-

9

Overhead Tricep Extension (Cable)

2

8-15 reps

-

10

Incline Curl (Dumbbell)

3

8-12 reps

-

11

Rope hammer curls

2

8-12 reps

-

12

Cardio

1

15 mins

-

Day 2

1

Deadlift (Barbell)

3

1-6 reps

-

2

Leg Press

3

8-12 reps

-

3

Leg Curl

2

8-12 reps

-

4

Hip Adductor (Machine)

1

10-15 reps

-

5

Hip Abductor (Machine)

1

10-15 reps

-

6

Standing Calf Raise

3

10-15 reps

-

7

Seated Calf Raise

3

10-15 reps

-

8

Leg Raise (Captain's Chair)

4

10-15 reps

-

Day 3

1

Barbell Row

3

6-12 reps

-

2

Incline Bench Press (Dumbbell)

3

6-12 reps

-

3

Lat Pulldown

2

8-12 reps

-

4

Standing Pullover (Cable)

2

8-15 reps

-

5

Pec Deck (Machine)

3

8-12 reps

-

6

Face Pull

3

10-15 reps

-

7

Lateral Raise (Cable)

3

8-20 reps

-

8

Bicep Curl (Dumbbell)

3

6-12 reps

-

9

Dip (Weighted)

2

6-12 reps

-

10

Overhead Tricep Extension (Cable)

2

8-15 reps

-

11

Cardio

1

15 mins

-

Day 4

1

Squat (Barbell)

3

1-6 reps

-

2

Back Extension

3

8-12 reps

-

3

Leg Extension

3

8-12 reps

-

4

Hip Adductor (Machine)

1

10-15 reps

-

5

Hip Abductor (Machine)

1

10-15 reps

-

6

Standing Calf Raise

3

8-15 reps

-

7

Seated Calf Raise

3

8-15 reps

-

8

Wrist Curls

3

10-20 reps

-

9

Reverse Wrist Curl (Barbell)

3

10-20 reps

-

10

Machine Ab Crunches

4

10-15 reps

-

Day 1

1

Bench Press (Barbell)

3 Sets

1-6 Reps

-

2

Pull-Up (Weighted)

3 Sets

6-12 Reps

-

3

Seated Shoulder Press (Dumbbell)

3 Sets

6-12 Reps

-

4

Seated Row (Cable)

3 Sets

8-12 Reps

-

5

Chest Fly (Cable)

4 Sets

10-15 Reps

-

6

Reverse Pec Deck

3 Sets

8-20 Reps

-

7

Lateral Raise (Dumbbell)

3 Sets

8-20 Reps

-

8

Tricep Pushdown (Cable)

2 Sets

8-15 Reps

-

9

Overhead Tricep Extension (Cable)

2 Sets

8-15 Reps

-

10

Incline Curl (Dumbbell)

3 Sets

8-12 Reps

-

11

Rope hammer curls

2 Sets

8-12 Reps

-

12

Cardio

1 Set

15 mins

-

Day 2

1

Deadlift (Barbell)

3 Sets

1-6 Reps

-

2

Leg Press

3 Sets

8-12 Reps

-

3

Leg Curl

2 Sets

8-12 Reps

-

4

Hip Adductor (Machine)

1 Set

10-15 Reps

-

5

Hip Abductor (Machine)

1 Set

10-15 Reps

-

6

Standing Calf Raise

3 Sets

10-15 Reps

-

7

Seated Calf Raise

3 Sets

10-15 Reps

-

8

Leg Raise (Captain's Chair)

4 Sets

10-15 Reps

-

Day 3

1

Barbell Row

3 Sets

6-12 Reps

-

2

Incline Bench Press (Dumbbell)

3 Sets

6-12 Reps

-

3

Lat Pulldown

2 Sets

8-12 Reps

-

4

Standing Pullover (Cable)

2 Sets

8-15 Reps

-

5

Pec Deck (Machine)

3 Sets

8-12 Reps

-

6

Face Pull

3 Sets

10-15 Reps

-

7

Lateral Raise (Cable)

3 Sets

8-20 Reps

-

8

Bicep Curl (Dumbbell)

3 Sets

6-12 Reps

-

9

Dip (Weighted)

2 Sets

6-12 Reps

-

10

Overhead Tricep Extension (Cable)

2 Sets

8-15 Reps

-

11

Cardio

1 Set

15 mins

-

Day 4

1

Squat (Barbell)

3 Sets

1-6 Reps

-

2

Back Extension

3 Sets

8-12 Reps

-

3

Leg Extension

3 Sets

8-12 Reps

-

4

Hip Adductor (Machine)

1 Set

10-15 Reps

-

5

Hip Abductor (Machine)

1 Set

10-15 Reps

-

6

Standing Calf Raise

3 Sets

8-15 Reps

-

7

Seated Calf Raise

3 Sets

8-15 Reps

-

8

Wrist Curls

3 Sets

10-20 Reps

-

9

Reverse Wrist Curl (Barbell)

3 Sets

10-20 Reps

-

10

Machine Ab Crunches

4 Sets

10-15 Reps

-