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BoostcampPNG
4 Day Upper Focused Full Body
by Caleb L.
3 athletes joined
Program Description
Add size to upper body and maintain lower body.
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
Jun 13, 2024 09:38
Last Edited
Jul 14, 2024 05:47
down_app
Week 1
1 / 8 Weeks
Day 1
1A
Incline Chest Press (Machine)
3 Sets
6-10 Reps
@9.5
1B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@10
2A
Dip (Bodyweight)
2 Sets
AMRAP
2B
Lat Pulldown (Neutral Grip)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
3A
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
3B
Single Arm High Row (Cable)
2 Sets
6-10 Reps
@10
4
Lying Pullover (Cable)
2 Sets
10-15 Reps
@10
5
Calf Raise (Leg Press)
3 Sets
15-20 Reps
@10
6
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 3
1A
Dip (Weighted)
3 Sets
5-8 Reps
@9.5
1B
Wide Grip Neutral Lat Pulldown
3 Sets
6-10 Reps
@10
2A
Chest Press (Machine)
2 Sets
6-10 Reps
@10
2B
Bent Over Row (Barbell)
2 Sets
6-10 Reps
@10
3A
Shrug (Barbell)
3 Sets
6-10 Reps
@10
3B
Chest Fly (Cable)
3 Sets
10-15 Reps
@10
4A
Standing Calf Raise
3 Sets
AMRAP
@10
4B
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 2
1A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@10
1B
Hack Squat
3 Sets
6-10 Reps
@10
2A
Cable Preacher Curl
3 Sets
8-12 Reps
@10
2B
JM Press
3 Sets
6-10 Reps
@10
3A
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
3B
Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
4A
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4B
Rear Delt Crossover
3 Sets
10-15 Reps
@10
5A
Decline Sit Up (Weighted)
2 Sets
8-12 Reps
@10
5B
Standing Calf Raise
2 Sets
AMRAP
@10
Day 4
1
Zercher Squat (Barbell)
4 Sets
6-10 Reps
@10
2
Zercher Deadlift
4 Sets
6-10 Reps
@9
3A
Rope Hammer Curl
3 Sets
6-10 Reps
@10
3B
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4A
Bayesian Curl
3 Sets
10-15 Reps
@10
4B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
5A
Lying Side Lateral Raise
3 Sets
10-15 Reps
@10
5B
Lying Rear Lateral Raise
3 Sets
10-15 Reps
@10
6
Lu Raise
2 Sets
10-15 Reps
@10
Day 1
1A
Incline Chest Press (Machine)
3 Sets
6-10 Reps
@9.5
1B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@10
2A
Dip (Bodyweight)
2 Sets
AMRAP
2B
Lat Pulldown (Neutral Grip)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
3A
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
3B
Single Arm High Row (Cable)
2 Sets
6-10 Reps
@10
4
Lying Pullover (Cable)
2 Sets
10-15 Reps
@10
5
Calf Raise (Leg Press)
3 Sets
15-20 Reps
@10
6
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 2
1A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@10
1B
Hack Squat
3 Sets
6-10 Reps
@10
2A
Cable Preacher Curl
3 Sets
8-12 Reps
@10
2B
JM Press
3 Sets
6-10 Reps
@10
3A
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
3B
Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
4A
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4B
Rear Delt Crossover
3 Sets
10-15 Reps
@10
5A
Decline Sit Up (Weighted)
2 Sets
8-12 Reps
@10
5B
Standing Calf Raise
2 Sets
AMRAP
@10
Day 3
1A
Dip (Weighted)
3 Sets
5-8 Reps
@9.5
1B
Wide Grip Neutral Lat Pulldown
3 Sets
6-10 Reps
@10
2A
Chest Press (Machine)
2 Sets
6-10 Reps
@10
2B
Bent Over Row (Barbell)
2 Sets
6-10 Reps
@10
3A
Shrug (Barbell)
3 Sets
6-10 Reps
@10
3B
Chest Fly (Cable)
3 Sets
10-15 Reps
@10
4A
Standing Calf Raise
3 Sets
AMRAP
@10
4B
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 4
1
Zercher Squat (Barbell)
4 Sets
6-10 Reps
@10
2
Zercher Deadlift
4 Sets
6-10 Reps
@9
3A
Rope Hammer Curl
3 Sets
6-10 Reps
@10
3B
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4A
Bayesian Curl
3 Sets
10-15 Reps
@10
4B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
5A
Lying Side Lateral Raise
3 Sets
10-15 Reps
@10
5B
Lying Rear Lateral Raise
3 Sets
10-15 Reps
@10
6
Lu Raise
2 Sets
10-15 Reps
@10
Day 1
1A
Incline Chest Press (Machine)
3 Sets
6-10 Reps
@9.5
1B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@10
2A
Dip (Bodyweight)
2 Sets
AMRAP
2B
Lat Pulldown (Neutral Grip)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
3A
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
3B
Single Arm High Row (Cable)
2 Sets
6-10 Reps
@10
4
Lying Pullover (Cable)
2 Sets
10-15 Reps
@10
5
Calf Raise (Leg Press)
3 Sets
15-20 Reps
@10
6
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 2
1A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@10
1B
Hack Squat
3 Sets
6-10 Reps
@10
2A
Cable Preacher Curl
3 Sets
8-12 Reps
@10
2B
JM Press
3 Sets
6-10 Reps
@10
3A
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
3B
Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
4A
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4B
Rear Delt Crossover
3 Sets
10-15 Reps
@10
5A
Decline Sit Up (Weighted)
2 Sets
8-12 Reps
@10
5B
Standing Calf Raise
2 Sets
AMRAP
@10
Day 3
1A
Dip (Weighted)
3 Sets
5-8 Reps
@9.5
1B
Wide Grip Neutral Lat Pulldown
3 Sets
6-10 Reps
@10
2A
Chest Press (Machine)
2 Sets
6-10 Reps
@10
2B
Bent Over Row (Barbell)
2 Sets
6-10 Reps
@10
3A
Shrug (Barbell)
3 Sets
6-10 Reps
@10
3B
Chest Fly (Cable)
3 Sets
10-15 Reps
@10
4A
Standing Calf Raise
3 Sets
AMRAP
@10
4B
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 4
1
Zercher Squat (Barbell)
4 Sets
6-10 Reps
@10
2
Zercher Deadlift
4 Sets
6-10 Reps
@9
3A
Rope Hammer Curl
3 Sets
6-10 Reps
@10
3B
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4A
Bayesian Curl
3 Sets
10-15 Reps
@10
4B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
5A
Lying Side Lateral Raise
3 Sets
10-15 Reps
@10
5B
Lying Rear Lateral Raise
3 Sets
10-15 Reps
@10
6
Lu Raise
2 Sets
10-15 Reps
@10
Day 1
1A
Incline Chest Press (Machine)
3 Sets
6-10 Reps
@9.5
1B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@10
2A
Dip (Bodyweight)
2 Sets
AMRAP
2B
Lat Pulldown (Neutral Grip)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
3A
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
3B
Single Arm High Row (Cable)
2 Sets
6-10 Reps
@10
4
Lying Pullover (Cable)
2 Sets
10-15 Reps
@10
5
Calf Raise (Leg Press)
3 Sets
15-20 Reps
@10
6
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 2
1A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@10
1B
Hack Squat
3 Sets
6-10 Reps
@10
2A
Cable Preacher Curl
3 Sets
8-12 Reps
@10
2B
JM Press
3 Sets
6-10 Reps
@10
3A
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
3B
Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
4A
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4B
Rear Delt Crossover
3 Sets
10-15 Reps
@10
5A
Decline Sit Up (Weighted)
2 Sets
8-12 Reps
@10
5B
Standing Calf Raise
2 Sets
AMRAP
@10
Day 3
1A
Dip (Weighted)
3 Sets
5-8 Reps
@9.5
1B
Wide Grip Neutral Lat Pulldown
3 Sets
6-10 Reps
@10
2A
Chest Press (Machine)
2 Sets
6-10 Reps
@10
2B
Bent Over Row (Barbell)
2 Sets
6-10 Reps
@10
3A
Shrug (Barbell)
3 Sets
6-10 Reps
@10
3B
Chest Fly (Cable)
3 Sets
10-15 Reps
@10
4A
Standing Calf Raise
3 Sets
AMRAP
@10
4B
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 4
1
Zercher Squat (Barbell)
4 Sets
6-10 Reps
@10
2
Zercher Deadlift
4 Sets
6-10 Reps
@9
3A
Rope Hammer Curl
3 Sets
6-10 Reps
@10
3B
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4A
Bayesian Curl
3 Sets
10-15 Reps
@10
4B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
5A
Lying Side Lateral Raise
3 Sets
10-15 Reps
@10
5B
Lying Rear Lateral Raise
3 Sets
10-15 Reps
@10
6
Lu Raise
2 Sets
10-15 Reps
@10
Day 1
1A
Incline Chest Press (Machine)
3 Sets
6-10 Reps
@9.5
1B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@10
2A
Dip (Bodyweight)
2 Sets
AMRAP
2B
Lat Pulldown (Neutral Grip)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
3A
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
3B
Single Arm High Row (Cable)
2 Sets
6-10 Reps
@10
4
Lying Pullover (Cable)
2 Sets
10-15 Reps
@10
5
Calf Raise (Leg Press)
3 Sets
15-20 Reps
@10
6
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 2
1A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@10
1B
Hack Squat
3 Sets
6-10 Reps
@10
2A
Cable Preacher Curl
3 Sets
8-12 Reps
@10
2B
JM Press
3 Sets
6-10 Reps
@10
3A
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
3B
Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
4A
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4B
Rear Delt Crossover
3 Sets
10-15 Reps
@10
5A
Decline Sit Up (Weighted)
2 Sets
8-12 Reps
@10
5B
Standing Calf Raise
2 Sets
AMRAP
@10
Day 3
1A
Dip (Weighted)
3 Sets
5-8 Reps
@9.5
1B
Wide Grip Neutral Lat Pulldown
3 Sets
6-10 Reps
@10
2A
Chest Press (Machine)
2 Sets
6-10 Reps
@10
2B
Bent Over Row (Barbell)
2 Sets
6-10 Reps
@10
3A
Shrug (Barbell)
3 Sets
6-10 Reps
@10
3B
Chest Fly (Cable)
3 Sets
10-15 Reps
@10
4A
Standing Calf Raise
3 Sets
AMRAP
@10
4B
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 4
1
Zercher Squat (Barbell)
4 Sets
6-10 Reps
@10
2
Zercher Deadlift
4 Sets
6-10 Reps
@9
3A
Rope Hammer Curl
3 Sets
6-10 Reps
@10
3B
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4A
Bayesian Curl
3 Sets
10-15 Reps
@10
4B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
5A
Lying Side Lateral Raise
3 Sets
10-15 Reps
@10
5B
Lying Rear Lateral Raise
3 Sets
10-15 Reps
@10
6
Lu Raise
2 Sets
10-15 Reps
@10
Day 1
1A
Incline Chest Press (Machine)
3 Sets
6-10 Reps
@9.5
1B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@10
2A
Dip (Bodyweight)
2 Sets
AMRAP
2B
Lat Pulldown (Neutral Grip)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
3A
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
3B
Single Arm High Row (Cable)
2 Sets
6-10 Reps
@10
4
Lying Pullover (Cable)
2 Sets
10-15 Reps
@10
5
Calf Raise (Leg Press)
3 Sets
15-20 Reps
@10
6
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 2
1A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@10
1B
Hack Squat
3 Sets
6-10 Reps
@10
2A
Cable Preacher Curl
3 Sets
8-12 Reps
@10
2B
JM Press
3 Sets
6-10 Reps
@10
3A
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
3B
Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
4A
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4B
Rear Delt Crossover
3 Sets
10-15 Reps
@10
5A
Decline Sit Up (Weighted)
2 Sets
8-12 Reps
@10
5B
Standing Calf Raise
2 Sets
AMRAP
@10
Day 3
1A
Dip (Weighted)
3 Sets
5-8 Reps
@9.5
1B
Wide Grip Neutral Lat Pulldown
3 Sets
6-10 Reps
@10
2A
Chest Press (Machine)
2 Sets
6-10 Reps
@10
2B
Bent Over Row (Barbell)
2 Sets
6-10 Reps
@10
3A
Shrug (Barbell)
3 Sets
6-10 Reps
@10
3B
Chest Fly (Cable)
3 Sets
10-15 Reps
@10
4A
Standing Calf Raise
3 Sets
AMRAP
@10
4B
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 4
1
Zercher Squat (Barbell)
4 Sets
6-10 Reps
@10
2
Zercher Deadlift
4 Sets
6-10 Reps
@9
3A
Rope Hammer Curl
3 Sets
6-10 Reps
@10
3B
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4A
Bayesian Curl
3 Sets
10-15 Reps
@10
4B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
5A
Lying Side Lateral Raise
3 Sets
10-15 Reps
@10
5B
Lying Rear Lateral Raise
3 Sets
10-15 Reps
@10
6
Lu Raise
2 Sets
10-15 Reps
@10
Day 1
1A
Incline Chest Press (Machine)
3 Sets
6-10 Reps
@9.5
1B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@10
2A
Dip (Bodyweight)
2 Sets
AMRAP
2B
Lat Pulldown (Neutral Grip)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
3A
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
3B
Single Arm High Row (Cable)
2 Sets
6-10 Reps
@10
4
Lying Pullover (Cable)
2 Sets
10-15 Reps
@10
5
Calf Raise (Leg Press)
3 Sets
15-20 Reps
@10
6
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 2
1A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@10
1B
Hack Squat
3 Sets
6-10 Reps
@10
2A
Cable Preacher Curl
3 Sets
8-12 Reps
@10
2B
JM Press
3 Sets
6-10 Reps
@10
3A
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
3B
Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
4A
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4B
Rear Delt Crossover
3 Sets
10-15 Reps
@10
5A
Decline Sit Up (Weighted)
2 Sets
8-12 Reps
@10
5B
Standing Calf Raise
2 Sets
AMRAP
@10
Day 3
1A
Dip (Weighted)
3 Sets
5-8 Reps
@9.5
1B
Wide Grip Neutral Lat Pulldown
3 Sets
6-10 Reps
@10
2A
Chest Press (Machine)
2 Sets
6-10 Reps
@10
2B
Bent Over Row (Barbell)
2 Sets
6-10 Reps
@10
3A
Shrug (Barbell)
3 Sets
6-10 Reps
@10
3B
Chest Fly (Cable)
3 Sets
10-15 Reps
@10
4A
Standing Calf Raise
3 Sets
AMRAP
@10
4B
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 4
1
Zercher Squat (Barbell)
4 Sets
6-10 Reps
@10
2
Zercher Deadlift
4 Sets
6-10 Reps
@9
3A
Rope Hammer Curl
3 Sets
6-10 Reps
@10
3B
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4A
Bayesian Curl
3 Sets
10-15 Reps
@10
4B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
5A
Lying Side Lateral Raise
3 Sets
10-15 Reps
@10
5B
Lying Rear Lateral Raise
3 Sets
10-15 Reps
@10
6
Lu Raise
2 Sets
10-15 Reps
@10
Day 1
1A
Incline Chest Press (Machine)
3 Sets
6-10 Reps
@9.5
1B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@10
2A
Dip (Bodyweight)
2 Sets
AMRAP
2B
Lat Pulldown (Neutral Grip)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
3A
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
3B
Single Arm High Row (Cable)
2 Sets
6-10 Reps
@10
4
Lying Pullover (Cable)
2 Sets
10-15 Reps
@10
5
Calf Raise (Leg Press)
3 Sets
15-20 Reps
@10
6
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 2
1A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@10
1B
Hack Squat
3 Sets
6-10 Reps
@10
2A
Cable Preacher Curl
3 Sets
8-12 Reps
@10
2B
JM Press
3 Sets
6-10 Reps
@10
3A
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
3B
Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
4A
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4B
Rear Delt Crossover
3 Sets
10-15 Reps
@10
5A
Decline Sit Up (Weighted)
2 Sets
8-12 Reps
@10
5B
Standing Calf Raise
2 Sets
AMRAP
@10
Day 3
1A
Dip (Weighted)
3 Sets
5-8 Reps
@9.5
1B
Wide Grip Neutral Lat Pulldown
3 Sets
6-10 Reps
@10
2A
Chest Press (Machine)
2 Sets
6-10 Reps
@10
2B
Bent Over Row (Barbell)
2 Sets
6-10 Reps
@10
3A
Shrug (Barbell)
3 Sets
6-10 Reps
@10
3B
Chest Fly (Cable)
3 Sets
10-15 Reps
@10
4A
Standing Calf Raise
3 Sets
AMRAP
@10
4B
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 4
1
Zercher Squat (Barbell)
4 Sets
6-10 Reps
@10
2
Zercher Deadlift
4 Sets
6-10 Reps
@9
3A
Rope Hammer Curl
3 Sets
6-10 Reps
@10
3B
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4A
Bayesian Curl
3 Sets
10-15 Reps
@10
4B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
5A
Lying Side Lateral Raise
3 Sets
10-15 Reps
@10
5B
Lying Rear Lateral Raise
3 Sets
10-15 Reps
@10
6
Lu Raise
2 Sets
10-15 Reps
@10