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BoostcampPNG

Upper Lower SBL

by Colin G.

Program Description

Get Jacked

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 31, 2026 02:12
  • Last Edited
    Mar 31, 2026 02:13
Muscle Engagement
Front
Back
MuscleSet
Front Delts
9.8%
Triceps
9.8%
Biceps
8.5%
Chest
7.3%
Lats
7.3%
Upper Back
7.3%
Middle Delts
7.3%
Hamstrings
7.3%
Quadriceps
7.3%
Glutes
7.3%
Calves
4.9%
Abductors
3.7%
Lower Back
3.7%
Rear Delts
2.4%
Forearms
2.4%
Adductors
2.4%
Abs
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
RPE 10
2
Lat Pulldown
1
8 reps
RPE 10
3
Incline Chest Press (Machine)
1
6 reps
RPE 9.5
4
Single Arm Iso Row
1
8 reps
RPE 10
5
Seated Row (Cable)
1
8 reps
RPE 10
6
Shoulder Press (Machine)
1
6 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
8 reps
RPE 10
8
Bicep Curl (Cable)
2
6 reps
RPE 10
9
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
RPE 10
2
Lat Pulldown
1
8 reps
RPE 10
3
Incline Chest Press (Machine)
1
6 reps
RPE 9.5
4
Single Arm Iso Row
1
8 reps
RPE 10
5
Seated Row (Cable)
1
8 reps
RPE 10
6
Shoulder Press (Machine)
1
6 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
8 reps
RPE 10
8
Bicep Curl (Cable)
2
6 reps
RPE 10
9
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
RPE 10
2
Lat Pulldown
1
8 reps
RPE 10
3
Incline Chest Press (Machine)
1
6 reps
RPE 9.5
4
Single Arm Iso Row
1
8 reps
RPE 10
5
Seated Row (Cable)
1
8 reps
RPE 10
6
Shoulder Press (Machine)
1
6 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
8 reps
RPE 10
8
Bicep Curl (Cable)
2
6 reps
RPE 10
9
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
RPE 10
2
Lat Pulldown
1
8 reps
RPE 10
3
Incline Chest Press (Machine)
1
6 reps
RPE 9.5
4
Single Arm Iso Row
1
8 reps
RPE 10
5
Seated Row (Cable)
1
8 reps
RPE 10
6
Shoulder Press (Machine)
1
6 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
8 reps
RPE 10
8
Bicep Curl (Cable)
2
6 reps
RPE 10
9
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
RPE 10
2
Lat Pulldown
1
8 reps
RPE 10
3
Incline Chest Press (Machine)
1
6 reps
RPE 9.5
4
Single Arm Iso Row
1
8 reps
RPE 10
5
Seated Row (Cable)
1
8 reps
RPE 10
6
Shoulder Press (Machine)
1
6 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
8 reps
RPE 10
8
Bicep Curl (Cable)
2
6 reps
RPE 10
9
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
RPE 10
2
Lat Pulldown
1
8 reps
RPE 10
3
Incline Chest Press (Machine)
1
6 reps
RPE 9.5
4
Single Arm Iso Row
1
8 reps
RPE 10
5
Seated Row (Cable)
1
8 reps
RPE 10
6
Shoulder Press (Machine)
1
6 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
8 reps
RPE 10
8
Bicep Curl (Cable)
2
6 reps
RPE 10
9
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6 reps
RPE 10
2
Leg Curl
1
6 reps
RPE 10
3
Leg Press
1
6 reps
RPE 9.5
4
Leg Extension
2
6 reps
RPE 10
5
Hyperextension
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
AMRAP
RPE 10
7
Hip Adductor (Machine)
1
AMRAP
RPE 10
8
Hip Thrust (Machine)
1
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6 reps
RPE 10
2
Leg Curl
1
6 reps
RPE 10
3
Leg Press
1
6 reps
RPE 9.5
4
Leg Extension
2
6 reps
RPE 10
5
Hyperextension
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
AMRAP
RPE 10
7
Hip Adductor (Machine)
1
AMRAP
RPE 10
8
Hip Thrust (Machine)
1
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6 reps
RPE 10
2
Leg Curl
1
6 reps
RPE 10
3
Leg Press
1
6 reps
RPE 9.5
4
Leg Extension
2
6 reps
RPE 10
5
Hyperextension
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
AMRAP
RPE 10
7
Hip Adductor (Machine)
1
AMRAP
RPE 10
8
Hip Thrust (Machine)
1
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6 reps
RPE 10
2
Leg Curl
1
6 reps
RPE 10
3
Leg Press
1
6 reps
RPE 9.5
4
Leg Extension
2
6 reps
RPE 10
5
Hyperextension
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
AMRAP
RPE 10
7
Hip Adductor (Machine)
1
AMRAP
RPE 10
8
Hip Thrust (Machine)
1
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6 reps
RPE 10
2
Leg Curl
1
6 reps
RPE 10
3
Leg Press
1
6 reps
RPE 9.5
4
Leg Extension
2
6 reps
RPE 10
5
Hyperextension
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
AMRAP
RPE 10
7
Hip Adductor (Machine)
1
AMRAP
RPE 10
8
Hip Thrust (Machine)
1
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6 reps
RPE 10
2
Leg Curl
1
6 reps
RPE 10
3
Leg Press
1
6 reps
RPE 9.5
4
Leg Extension
2
6 reps
RPE 10
5
Hyperextension
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
AMRAP
RPE 10
7
Hip Adductor (Machine)
1
AMRAP
RPE 10
8
Hip Thrust (Machine)
1
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
RPE 10
2
Lat Pulldown
1
8 reps
RPE 10
3
Incline Chest Press (Machine)
1
6 reps
RPE 9.5
4
Single Arm Iso Row
1
8 reps
RPE 10
5
Seated Row (Cable)
1
8 reps
RPE 10
6
Shoulder Press (Machine)
1
6 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
8 reps
RPE 10
8
Bicep Curl (Cable)
2
6 reps
RPE 10
9
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
RPE 10
2
Lat Pulldown
1
8 reps
RPE 10
3
Incline Chest Press (Machine)
1
6 reps
RPE 9.5
4
Single Arm Iso Row
1
8 reps
RPE 10
5
Seated Row (Cable)
1
8 reps
RPE 10
6
Shoulder Press (Machine)
1
6 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
8 reps
RPE 10
8
Bicep Curl (Cable)
2
6 reps
RPE 10
9
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
RPE 10
2
Lat Pulldown
1
8 reps
RPE 10
3
Incline Chest Press (Machine)
1
6 reps
RPE 9.5
4
Single Arm Iso Row
1
8 reps
RPE 10
5
Seated Row (Cable)
1
8 reps
RPE 10
6
Shoulder Press (Machine)
1
6 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
8 reps
RPE 10
8
Bicep Curl (Cable)
2
6 reps
RPE 10
9
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
RPE 10
2
Lat Pulldown
1
8 reps
RPE 10
3
Incline Chest Press (Machine)
1
6 reps
RPE 9.5
4
Single Arm Iso Row
1
8 reps
RPE 10
5
Seated Row (Cable)
1
8 reps
RPE 10
6
Shoulder Press (Machine)
1
6 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
8 reps
RPE 10
8
Bicep Curl (Cable)
2
6 reps
RPE 10
9
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
RPE 10
2
Lat Pulldown
1
8 reps
RPE 10
3
Incline Chest Press (Machine)
1
6 reps
RPE 9.5
4
Single Arm Iso Row
1
8 reps
RPE 10
5
Seated Row (Cable)
1
8 reps
RPE 10
6
Shoulder Press (Machine)
1
6 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
8 reps
RPE 10
8
Bicep Curl (Cable)
2
6 reps
RPE 10
9
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
RPE 10
2
Lat Pulldown
1
8 reps
RPE 10
3
Incline Chest Press (Machine)
1
6 reps
RPE 9.5
4
Single Arm Iso Row
1
8 reps
RPE 10
5
Seated Row (Cable)
1
8 reps
RPE 10
6
Shoulder Press (Machine)
1
6 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
8 reps
RPE 10
8
Bicep Curl (Cable)
2
6 reps
RPE 10
9
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6 reps
RPE 10
2
Leg Curl
1
6 reps
RPE 10
3
Leg Press
1
6 reps
RPE 9.5
4
Leg Extension
2
6 reps
RPE 10
5
Hyperextension
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
AMRAP
RPE 10
7
Hip Thrust (Machine)
1
6 reps
RPE 10
8
Hip Adductor (Machine)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6 reps
RPE 10
2
Leg Curl
1
6 reps
RPE 10
3
Leg Press
1
6 reps
RPE 9.5
4
Leg Extension
2
6 reps
RPE 10
5
Hyperextension
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
AMRAP
RPE 10
7
Hip Thrust (Machine)
1
6 reps
RPE 10
8
Hip Adductor (Machine)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6 reps
RPE 10
2
Leg Curl
1
6 reps
RPE 10
3
Leg Press
1
6 reps
RPE 9.5
4
Leg Extension
2
6 reps
RPE 10
5
Hyperextension
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
AMRAP
RPE 10
7
Hip Thrust (Machine)
1
6 reps
RPE 10
8
Hip Adductor (Machine)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6 reps
RPE 10
2
Leg Curl
1
6 reps
RPE 10
3
Leg Press
1
6 reps
RPE 9.5
4
Leg Extension
2
6 reps
RPE 10
5
Hyperextension
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
AMRAP
RPE 10
7
Hip Thrust (Machine)
1
6 reps
RPE 10
8
Hip Adductor (Machine)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6 reps
RPE 10
2
Leg Curl
1
6 reps
RPE 10
3
Leg Press
1
6 reps
RPE 9.5
4
Leg Extension
2
6 reps
RPE 10
5
Hyperextension
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
AMRAP
RPE 10
7
Hip Thrust (Machine)
1
6 reps
RPE 10
8
Hip Adductor (Machine)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6 reps
RPE 10
2
Leg Curl
1
6 reps
RPE 10
3
Leg Press
1
6 reps
RPE 9.5
4
Leg Extension
2
6 reps
RPE 10
5
Hyperextension
1
8 reps
RPE 10
6
Hip Abductor (Machine)
1
AMRAP
RPE 10
7
Hip Thrust (Machine)
1
6 reps
RPE 10
8
Hip Adductor (Machine)
1
AMRAP
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Chest Fly (Machine)
1 Set
1 Set
6 Reps
6 Reps
@10
@10
2
Lat Pulldown
1 Set
8 Reps
@10
3
Incline Chest Press (Machine)
1 Set
6 Reps
@9.5
4
Single Arm Iso Row
1 Set
8 Reps
@10
5
Seated Row (Cable)
1 Set
8 Reps
@10
6
Shoulder Press (Machine)
1 Set
6 Reps
@10
7
One Arm Lateral Raise (Cable)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
8
Bicep Curl (Cable)
1 Set
1 Set
6 Reps
6 Reps
@10
@10
9
Single Arm Tricep Extension (Cable)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
Day 2
1
Calf Raise (Machine)
1 Set
1 Set
6 Reps
6 Reps
@10
@10
2
Leg Curl
1 Set
6 Reps
@10
3
Leg Press
1 Set
6 Reps
@9.5
4
Leg Extension
1 Set
1 Set
6 Reps
6 Reps
@10
@10
5
Hyperextension
1 Set
8 Reps
@10
6
Hip Abductor (Machine)
1 Set
AMRAP
@10
7
Hip Adductor (Machine)
1 Set
AMRAP
@10
8
Hip Thrust (Machine)
1 Set
6 Reps
@10
Day 3
1
Chest Fly (Machine)
1 Set
1 Set
6 Reps
6 Reps
@10
@10
2
Lat Pulldown
1 Set
8 Reps
@10
3
Incline Chest Press (Machine)
1 Set
6 Reps
@9.5
4
Single Arm Iso Row
1 Set
8 Reps
@10
5
Seated Row (Cable)
1 Set
8 Reps
@10
6
Shoulder Press (Machine)
1 Set
6 Reps
@10
7
One Arm Lateral Raise (Cable)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
8
Bicep Curl (Cable)
1 Set
1 Set
6 Reps
6 Reps
@10
@10
9
Single Arm Tricep Extension (Cable)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
Day 4
1
Calf Raise (Machine)
1 Set
1 Set
6 Reps
6 Reps
@10
@10
2
Leg Curl
1 Set
6 Reps
@10
3
Leg Press
1 Set
6 Reps
@9.5
4
Leg Extension
1 Set
1 Set
6 Reps
6 Reps
@10
@10
5
Hyperextension
1 Set
8 Reps
@10
6
Hip Abductor (Machine)
1 Set
AMRAP
@10
7
Hip Thrust (Machine)
1 Set
6 Reps
@10
8
Hip Adductor (Machine)
1 Set
AMRAP
@10