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UPPER, LOWER x2

by Ορέστης Μαρίνου

Program Description

Let's get intellectually huge.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 15, 2025 12:31
  • Last Edited
    May 27, 2025 07:10
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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
1A
Chest Press (Machine)
2
6-10 reps
-
1B
Neutrual Semi-Wide Pulley
2
6-10 reps
-
2A
Tricep Rope Push Down (Cable)
2
6-10 reps
-
2B
Single Arm Curls (Against The Bench)
2
6-10 reps
-
3A
Lateral Raise (Cable)
2
12-16 reps
-
3B
Kelso Shrug (Chest Sup. Cable)
2
12-16 reps
-
4A
Push Up (Weighted)
2
12-16 reps
-
4B
Converging Lat Pull Down
2
8-12 reps
-
5A
Skull Crasher (EZ Bar)
2
8-12 reps
-
5B
Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
6-10 reps
-
1B
Neutrual Semi-Wide Pulley
2
6-10 reps
-
2A
Tricep Rope Push Down (Cable)
2
6-10 reps
-
2B
Single Arm Curls (Against The Bench)
2
6-10 reps
-
3A
Lateral Raise (Cable)
2
12-16 reps
-
3B
Kelso Shrug (Chest Sup. Cable)
2
12-16 reps
-
4A
Push Up (Weighted)
2
12-16 reps
-
4B
Converging Lat Pull Down
2
8-12 reps
-
5A
Skull Crasher (EZ Bar)
2
8-12 reps
-
5B
Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
6-10 reps
-
1B
Neutrual Semi-Wide Pulley
2
6-10 reps
-
2A
Tricep Rope Push Down (Cable)
2
6-10 reps
-
2B
Single Arm Curls (Against The Bench)
2
6-10 reps
-
3A
Lateral Raise (Cable)
2
12-16 reps
-
3B
Kelso Shrug (Chest Sup. Cable)
2
12-16 reps
-
4A
Push Up (Weighted)
2
12-16 reps
-
4B
Converging Lat Pull Down
2
8-12 reps
-
5A
Skull Crasher (EZ Bar)
2
8-12 reps
-
5B
Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
6-10 reps
-
1B
Neutrual Semi-Wide Pulley
2
6-10 reps
-
2A
Tricep Rope Push Down (Cable)
2
6-10 reps
-
2B
Single Arm Curls (Against The Bench)
2
6-10 reps
-
3A
Lateral Raise (Cable)
2
12-16 reps
-
3B
Kelso Shrug (Chest Sup. Cable)
2
12-16 reps
-
4A
Push Up (Weighted)
2
12-16 reps
-
4B
Converging Lat Pull Down
2
8-12 reps
-
5A
Skull Crasher (EZ Bar)
2
8-12 reps
-
5B
Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raises (Smith Machine)
2
8-12 reps
-
1B
Neck Curl
2
20-30 reps
-
2
Quad Exercise
2
12-16 reps
-
3A
Leg Curl
2
12-16 reps
-
3B
Pendlay Row
2
5-8 reps
-
4A
Calf Raise (Leg Press)
2
12-16 reps
-
4B
Hip Adductor (Machine)
2
12-16 reps
-
5
Hanging Leg Raise (Weighted)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raises (Smith Machine)
2
8-12 reps
-
1B
Neck Curl
2
20-30 reps
-
2
Quad Exercise
2
12-16 reps
-
3A
Leg Curl
2
12-16 reps
-
3B
Pendlay Row
2
5-8 reps
-
4A
Calf Raise (Leg Press)
2
12-16 reps
-
4B
Hip Adductor (Machine)
2
12-16 reps
-
5
Hanging Leg Raise (Weighted)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raises (Smith Machine)
2
8-12 reps
-
1B
Neck Curl
2
20-30 reps
-
2
Quad Exercise
2
12-16 reps
-
3A
Leg Curl
2
12-16 reps
-
3B
Pendlay Row
2
5-8 reps
-
4A
Calf Raise (Leg Press)
2
12-16 reps
-
4B
Hip Adductor (Machine)
2
12-16 reps
-
5
Hanging Leg Raise (Weighted)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raises (Smith Machine)
2
8-12 reps
-
1B
Neck Curl
2
20-30 reps
-
2
Quad Exercise
2
12-16 reps
-
3A
Leg Curl
2
12-16 reps
-
3B
Pendlay Row
2
5-8 reps
-
4A
Calf Raise (Leg Press)
2
12-16 reps
-
4B
Hip Adductor (Machine)
2
12-16 reps
-
5
Hanging Leg Raise (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-12 reps
-
1B
Overhand Pulley
2
8-12 reps
-
2A
Crossover Extentions
2
8-12 reps
-
2B
Seated Dumbbell Curl
2
6-10 reps
-
3A
Lateral Raise (Dumbbell)
2
8-12 reps
-
3B
Face Pull
2
12-16 reps
-
4A
Chest Fly (Machine)
2
12-16 reps
-
4B
Underhand Lat Pulldown
2
6-10 reps
-
5A
Overhead Hammer Bar Extentions
2
8-12 reps
-
5B
Hammer Curls Bar (Against The Wall)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-12 reps
-
1B
Overhand Pulley
2
8-12 reps
-
2A
Crossover Extentions
2
8-12 reps
-
2B
Seated Dumbbell Curl
2
6-10 reps
-
3A
Lateral Raise (Dumbbell)
2
8-12 reps
-
3B
Face Pull
2
12-16 reps
-
4A
Chest Fly (Machine)
2
12-16 reps
-
4B
Underhand Lat Pulldown
2
6-10 reps
-
5A
Overhead Hammer Bar Extentions
2
8-12 reps
-
5B
Hammer Curls Bar (Against The Wall)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-12 reps
-
1B
Overhand Pulley
2
8-12 reps
-
2A
Crossover Extentions
2
8-12 reps
-
2B
Seated Dumbbell Curl
2
6-10 reps
-
3A
Lateral Raise (Dumbbell)
2
8-12 reps
-
3B
Face Pull
2
12-16 reps
-
4A
Chest Fly (Machine)
2
12-16 reps
-
4B
Underhand Lat Pulldown
2
6-10 reps
-
5A
Overhead Hammer Bar Extentions
2
8-12 reps
-
5B
Hammer Curls Bar (Against The Wall)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-12 reps
-
1B
Overhand Pulley
2
8-12 reps
-
2A
Crossover Extentions
2
8-12 reps
-
2B
Seated Dumbbell Curl
2
6-10 reps
-
3A
Lateral Raise (Dumbbell)
2
8-12 reps
-
3B
Face Pull
2
12-16 reps
-
4A
Chest Fly (Machine)
2
12-16 reps
-
4B
Underhand Lat Pulldown
2
6-10 reps
-
5A
Overhead Hammer Bar Extentions
2
8-12 reps
-
5B
Hammer Curls Bar (Against The Wall)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raises (Smith Machine)
2
6-10 reps
-
1B
Neck Curl
2
20-30 reps
-
2
Quad Exercise
2
12-16 reps
-
3A
Hyperextension
2
12-16 reps
-
3B
Trap Bar Row
2
5-8 reps
-
4A
Calf Raise (Leg Press)
2
12-16 reps
-
4B
Hip Adductor (Machine)
2
12-16 reps
-
5
Decline Crunch (Weighted)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raises (Smith Machine)
2
6-10 reps
-
1B
Neck Curl
2
20-30 reps
-
2
Quad Exercise
2
12-16 reps
-
3A
Hyperextension
2
12-16 reps
-
3B
Trap Bar Row
2
5-8 reps
-
4A
Calf Raise (Leg Press)
2
12-16 reps
-
4B
Hip Adductor (Machine)
2
12-16 reps
-
5
Decline Crunch (Weighted)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raises (Smith Machine)
2
6-10 reps
-
1B
Neck Curl
2
20-30 reps
-
2
Quad Exercise
2
12-16 reps
-
3A
Hyperextension
2
12-16 reps
-
3B
Trap Bar Row
2
5-8 reps
-
4A
Calf Raise (Leg Press)
2
12-16 reps
-
4B
Hip Adductor (Machine)
2
12-16 reps
-
5
Decline Crunch (Weighted)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raises (Smith Machine)
2
6-10 reps
-
1B
Neck Curl
2
20-30 reps
-
2
Quad Exercise
2
12-16 reps
-
3A
Hyperextension
2
12-16 reps
-
3B
Trap Bar Row
2
5-8 reps
-
4A
Calf Raise (Leg Press)
2
12-16 reps
-
4B
Hip Adductor (Machine)
2
12-16 reps
-
5
Decline Crunch (Weighted)
2
8-12 reps
-
Week 1
1 / 4 Weeks
Day 1
1A
Chest Press (Machine)
2 Sets
6-10 Reps
-
1B
Neutrual Semi-Wide Pulley
2 Sets
6-10 Reps
-
2A
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
-
2B
Single Arm Curls (Against The Bench)
2 Sets
6-10 Reps
-
3A
Lateral Raise (Cable)
2 Sets
12-16 Reps
-
3B
Kelso Shrug (Chest Sup. Cable)
2 Sets
12-16 Reps
-
4A
Push Up (Weighted)
2 Sets
12-16 Reps
-
4B
Converging Lat Pull Down
2 Sets
8-12 Reps
-
5A
Skull Crasher (EZ Bar)
2 Sets
8-12 Reps
-
5B
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
-
Day 2
1A
Calf Raises (Smith Machine)
2 Sets
8-12 Reps
-
1B
Neck Curl
2 Sets
20-30 Reps
-
2
Quad Exercise
2 Sets
12-16 Reps
-
3A
Leg Curl
2 Sets
12-16 Reps
-
3B
Pendlay Row
2 Sets
5-8 Reps
-
4A
Calf Raise (Leg Press)
2 Sets
12-16 Reps
-
4B
Hip Adductor (Machine)
2 Sets
12-16 Reps
-
5
Hanging Leg Raise (Weighted)
2 Sets
8-12 Reps
-
Day 3
1A
Dip (Weighted)
2 Sets
8-12 Reps
-
1B
Overhand Pulley
2 Sets
8-12 Reps
-
2A
Crossover Extentions
2 Sets
8-12 Reps
-
2B
Seated Dumbbell Curl
2 Sets
6-10 Reps
-
3A
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
-
3B
Face Pull
2 Sets
12-16 Reps
-
4A
Chest Fly (Machine)
2 Sets
12-16 Reps
-
4B
Underhand Lat Pulldown
2 Sets
6-10 Reps
-
5A
Overhead Hammer Bar Extentions
2 Sets
8-12 Reps
-
5B
Hammer Curls Bar (Against The Wall)
2 Sets
6-10 Reps
-
Day 4
1A
Calf Raises (Smith Machine)
2 Sets
6-10 Reps
-
1B
Neck Curl
2 Sets
20-30 Reps
-
2
Quad Exercise
2 Sets
12-16 Reps
-
3A
Hyperextension
2 Sets
12-16 Reps
-
3B
Trap Bar Row
2 Sets
5-8 Reps
-
4A
Calf Raise (Leg Press)
2 Sets
12-16 Reps
-
4B
Hip Adductor (Machine)
2 Sets
12-16 Reps
-
5
Decline Crunch (Weighted)
2 Sets
8-12 Reps
-