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Javix upper/lower

by java antunes
1 athletes joined

Program Description

Upper/ lower 3 days/week split program

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 20, 2024 05:03
  • Last Edited
    Jun 18, 2025 10:03

Summary

Transform your upper and lower body with the Javix Upper/Lower program, a comprehensive 8-week journey designed for those ready to elevate their fitness game. Committing just three days a week, you'll engage in a balanced mix of compound and isolation exercises, targeting major muscle groups for maximum strength and definition. Each workout combines machine and free weight movements, ensuring you build both power and endurance. Get ready to sculpt your physique and boost your performance with this structured yet flexible training plan!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Dumbbell Row
3
10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Decline Crunch
2
10-15 reps
-
7
Side Crunch (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Dumbbell Row
3
10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Decline Crunch
2
10-15 reps
-
7
Side Crunch (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Dumbbell Row
3
10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Decline Crunch
2
10-15 reps
-
7
Side Crunch (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Dumbbell Row
3
10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Decline Crunch
2
10-15 reps
-
7
Side Crunch (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Dumbbell Row
3
10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Decline Crunch
2
10-15 reps
-
7
Side Crunch (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Dumbbell Row
3
10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Decline Crunch
2
10-15 reps
-
7
Side Crunch (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Dumbbell Row
3
10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Decline Crunch
2
10-15 reps
-
7
Side Crunch (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Dumbbell Row
3
10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Decline Crunch
2
10-15 reps
-
7
Side Crunch (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Seated Calf Raise
4
15-25 reps
-
6
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Seated Calf Raise
4
15-25 reps
-
6
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Seated Calf Raise
4
15-25 reps
-
6
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Seated Calf Raise
4
15-25 reps
-
6
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Seated Calf Raise
4
15-25 reps
-
6
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Seated Calf Raise
4
15-25 reps
-
6
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Seated Calf Raise
4
15-25 reps
-
6
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Seated Calf Raise
4
15-25 reps
-
6
Standing Calf Raise
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
2
1
10 reps
1010 reps
-
-
2
Hanging Leg Raise
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
7
Arnold Press
3
12 reps
-
8
Lateral Raise (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
2
1
10 reps
1010 reps
-
-
2
Hanging Leg Raise
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
7
Arnold Press
3
12 reps
-
8
Lateral Raise (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
2
1
10 reps
1010 reps
-
-
2
Hanging Leg Raise
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
7
Arnold Press
3
12 reps
-
8
Lateral Raise (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
2
1
10 reps
1010 reps
-
-
2
Hanging Leg Raise
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
7
Arnold Press
3
12 reps
-
8
Lateral Raise (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
2
1
10 reps
1010 reps
-
-
2
Hanging Leg Raise
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
7
Arnold Press
3
12 reps
-
8
Lateral Raise (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
2
1
10 reps
1010 reps
-
-
2
Hanging Leg Raise
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
7
Arnold Press
3
12 reps
-
8
Lateral Raise (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
2
1
10 reps
1010 reps
-
-
2
Hanging Leg Raise
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
7
Arnold Press
3
12 reps
-
8
Lateral Raise (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
2
1
10 reps
1010 reps
-
-
2
Hanging Leg Raise
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
7
Arnold Press
3
12 reps
-
8
Lateral Raise (Dumbbell)
2
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Lat Pulldown
3 Sets
10-12 Reps
-
2
Dumbbell Row
3 Sets
10 Reps
-
3
Chest Fly (Machine)
3 Sets
10-12 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
5
Pullover (Dumbbell)
3 Sets
10 Reps
-
6
Decline Crunch
2 Sets
10-15 Reps
-
7
Side Crunch (Cable)
2 Sets
10-15 Reps
-
Day 2
1
Goblet Squat
3 Sets
10-12 Reps
-
2
Leg Extension
3 Sets
10-15 Reps
-
3
Lying Leg Curl
3 Sets
10-12 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
5
Seated Calf Raise
4 Sets
15-25 Reps
-
6
Standing Calf Raise
3 Sets
15-25 Reps
-
Day 3
1
Side Bend (Dumbbell)
2 Sets
1 Set
10 Reps
1010 Reps
-
-
2
Hanging Leg Raise
3 Sets
10 Reps
-
3
Bicep Curl (Barbell)
3 Sets
10 Reps
-
4
Hammer Curl
3 Sets
10 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
-
6
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
-
7
Arnold Press
3 Sets
12 Reps
-
8
Lateral Raise (Dumbbell)
2 Sets
10 Reps
-