Upper Lower Ajay

by Ajay

2 athletes joined

Program Description

Build a good body

Program Overview

Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Dec 17, 2025 11:24
Last Edited
Dec 28, 2025 04:30

Muscle Engagement

Front

Back

MuscleSet

Hamstrings

12.4%

Quadriceps

11.8%

Glutes

10.6%

Abs

8.6%

Triceps

7.9%

Front Delts

7.5%

Upper Back

7.3%

Biceps

5.3%

Chest

5.1%

Lats

5.1%

Middle Delts

5.1%

Calves

4.3%

Rear Delts

2.9%

Adductors

2%

Lower Back

2%

Forearms

1.4%

Abductors

0.8%

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

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)

4

6 reps

-

2

Lat Pulldown

4

8 reps

-

3

Overhead Press (Barbell)

3

7 reps

-

4

Chest Supported Row (Dumbbell)

3

8 reps

-

5

Lateral Raise (Dumbbell)

3

12 reps

-

6

Bicep Curl (Barbell)

2

10 reps

-

7

Tricep Pushdown (Cable)

2

10 reps

-

Day 2

1

Squat (Barbell)

4

6 reps

-

2

Romanian Deadlift (Barbell)

4

8 reps

-

3

Walking Lunge

3

8 reps

-

4

Leg Curl

3

10 reps

-

5

Standing Calf Raise

4

12 reps

-

6

Hanging Knee Raise

3

15 reps

-

Day 3

1

Incline Bench Press (Dumbbell)

3

10 reps

-

2

One Arm Bent Over Row

3

10 reps

-

3

Seated Shoulder Press (Dumbbell)

3

10 reps

-

4

Chest Fly (Cable)

3

15 reps

-

5

Face Pull

3

15 reps

-

6

Hammer Curl (Dumbbell)

2

12 reps

-

7

Overhead Tricep Extension (Cable)

2

12 reps

-

Day 4

1

Goblet Squat

3

10 reps

-

2

Hip Thrust (Barbell)

3

10 reps

-

3

Bulgarian Split Squat (Dumbbell)

3

8 reps

-

4

Lying Leg Curl

3

12 reps

-

5

Seated Calf Raise

3

15 reps

-

6

Cable Crunch

3

15 reps

-

Day 5

1

Chest Fly (Cable)

3

15 reps

-

2

Lat Pulldown

3

15 reps

-

3

Lateral Raise (Dumbbell)

3

15 reps

-

4

Rear Delt Fly (Machine)

3

15 reps

-

5

Bicep Curl (EZ Bar)

3

15 reps

-

6

Tricep Pushdown (Cable)

3

15 reps

-

Day 6

1

Leg Press (45 Degrees)

4

15 reps

-

2

Romanian Deadlift (Dumbbell)

3

12 reps

-

3

Step-Up (Weighted)

3

12 reps

-

4

Leg Extension

3

15 reps

-

5

Calf Raise (Leg Press)

4

20 reps

-

6

Cable Crunch

3

12 reps

-

Day 1

1

Bench Press (Barbell)

4 Sets

6 Reps

-

2

Lat Pulldown

4 Sets

8 Reps

-

3

Overhead Press (Barbell)

3 Sets

7 Reps

-

4

Chest Supported Row (Dumbbell)

3 Sets

8 Reps

-

5

Lateral Raise (Dumbbell)

3 Sets

12 Reps

-

6

Bicep Curl (Barbell)

2 Sets

10 Reps

-

7

Tricep Pushdown (Cable)

2 Sets

10 Reps

-

Day 2

1

Squat (Barbell)

4 Sets

6 Reps

-

2

Romanian Deadlift (Barbell)

4 Sets

8 Reps

-

3

Walking Lunge

3 Sets

8 Reps

-

4

Leg Curl

3 Sets

10 Reps

-

5

Standing Calf Raise

4 Sets

12 Reps

-

6

Hanging Knee Raise

3 Sets

15 Reps

-

Day 3

1

Incline Bench Press (Dumbbell)

3 Sets

10 Reps

-

2

One Arm Bent Over Row

3 Sets

10 Reps

-

3

Seated Shoulder Press (Dumbbell)

3 Sets

10 Reps

-

4

Chest Fly (Cable)

3 Sets

15 Reps

-

5

Face Pull

3 Sets

15 Reps

-

6

Hammer Curl (Dumbbell)

2 Sets

12 Reps

-

7

Overhead Tricep Extension (Cable)

2 Sets

12 Reps

-

Day 4

1

Goblet Squat

3 Sets

10 Reps

-

2

Hip Thrust (Barbell)

3 Sets

10 Reps

-

3

Bulgarian Split Squat (Dumbbell)

3 Sets

8 Reps

-

4

Lying Leg Curl

3 Sets

12 Reps

-

5

Seated Calf Raise

3 Sets

15 Reps

-

6

Cable Crunch

3 Sets

15 Reps

-

Day 5

1

Chest Fly (Cable)

3 Sets

15 Reps

-

2

Lat Pulldown

3 Sets

15 Reps

-

3

Lateral Raise (Dumbbell)

3 Sets

15 Reps

-

4

Rear Delt Fly (Machine)

3 Sets

15 Reps

-

5

Bicep Curl (EZ Bar)

3 Sets

15 Reps

-

6

Tricep Pushdown (Cable)

3 Sets

15 Reps

-

Day 6

1

Leg Press (45 Degrees)

4 Sets

15 Reps

-

2

Romanian Deadlift (Dumbbell)

3 Sets

12 Reps

-

3

Step-Up (Weighted)

3 Sets

12 Reps

-

4

Leg Extension

3 Sets

15 Reps

-

5

Calf Raise (Leg Press)

4 Sets

20 Reps

-

6

Cable Crunch

3 Sets

12 Reps

-