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BoostcampPNG

UPPER LOWER DEFINITIVE

by francesco B.

Program Description

it is designed to solve a specific physiological equation: How to trigger the maximum adaptive response (Strength + Hypertrophy) with the minimum effective dose of volume.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    100 minutes
  • Created
    Nov 26, 2025 03:39
  • Last Edited
    Nov 26, 2025 05:07
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.9%
Quadriceps
9.2%
Hamstrings
9.2%
Lats
9.1%
Triceps
8.3%
Front Delts
6.6%
Glutes
6.5%
Abs
6.2%
Chest
6%
Lower Back
5.9%
Biceps
5.3%
Calves
4.8%
Middle Delts
4.3%
Rear Delts
2.4%
Neck
2.4%
Adductors
1%
Abductors
0.5%
Forearms
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Single Arm Pushdown
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Single Arm Pushdown
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Single Arm Pushdown
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Single Arm Pushdown
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Single Arm Pushdown
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Single Arm Pushdown
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Single Arm Pushdown
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Single Arm Pushdown
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Single Arm Pushdown
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Single Arm Pushdown
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
3
Lying Leg Curl
3
10-10 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
5
Plank
3
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
3
Lying Leg Curl
3
10-10 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
5
Plank
3
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
3
Lying Leg Curl
3
10-10 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
5
Plank
3
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
3
Lying Leg Curl
3
10-10 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
5
Plank
3
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
3
Lying Leg Curl
3
10-10 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
5
Plank
3
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
3
Lying Leg Curl
3
10-10 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
5
Plank
3
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
3
Lying Leg Curl
3
10-10 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
5
Plank
3
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
3
Lying Leg Curl
3
10-10 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
5
Plank
3
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
3
Lying Leg Curl
3
10-10 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
5
Plank
3
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
3
Lying Leg Curl
3
10-10 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
5
Plank
3
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
RPE 8
3
Dip (Bodyweight)
2
8-10 reps
RPE 8
4
Chest Fly (Machine)
3
12-15 reps
RPE 8
5
pulley
3
10-12 reps
RPE 8
6
Face Pull
3
15 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
RPE 8
3
Dip (Bodyweight)
2
8-10 reps
RPE 8
4
pulley
3
10-12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
RPE 8
3
Dip (Bodyweight)
2
8-10 reps
RPE 8
4
pulley
3
10-12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
RPE 8
3
Dip (Bodyweight)
2
8-10 reps
RPE 8
4
pulley
3
10-12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
RPE 8
3
Dip (Bodyweight)
2
8-10 reps
RPE 8
4
pulley
3
10-12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
RPE 8
3
Dip (Bodyweight)
2
8-10 reps
RPE 8
4
pulley
3
10-12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
RPE 8
3
Dip (Bodyweight)
2
8-10 reps
RPE 8
4
pulley
3
10-12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
RPE 8
3
Dip (Bodyweight)
2
8-10 reps
RPE 8
4
pulley
3
10-12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
RPE 8
3
Dip (Bodyweight)
2
8-10 reps
RPE 8
4
pulley
3
10-12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
RPE 8
3
Dip (Bodyweight)
2
8-10 reps
RPE 8
4
pulley
3
10-12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 9
4
Hyperextension
2
15 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 9
4
Hyperextension
2
15 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 9
4
Hyperextension
2
15 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 9
4
Hyperextension
2
15 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 9
4
Hyperextension
2
15 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 9
4
Hyperextension
2
15 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 9
4
Hyperextension
2
15 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 9
4
Hyperextension
2
15 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 9
4
Hyperextension
2
15 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 9
4
Hyperextension
2
15 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Smith Machine)
3 Sets
6-8 Reps
@8
2
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8.5
4
Lat Pulldown
3 Sets
10-12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
6
Single Arm Pushdown
3 Sets
10-12 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
5-7 Reps
@8
2
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@8
3
Lying Leg Curl
3 Sets
10-10 Reps
@9
4
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@9
5
Plank
3 Sets
60 mins
-
Day 4
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@7
@8
2
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@8
3
Leg Extension
3 Sets
10-12 Reps
@9
4
Hyperextension
2 Sets
15 Reps
@8
5
Seated Calf Raise
3 Sets
15-20 Reps
@8
6
Cable Crunch
3 Sets
15 Reps
@9
Day 3
1
Military Press (Barbell)
3 Sets
6-8 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
@8
3
Dip (Bodyweight)
2 Sets
8-10 Reps
@8
4
Chest Fly (Machine)
3 Sets
12-15 Reps
@8
5
pulley
3 Sets
10-12 Reps
@8
6
Face Pull
3 Sets
15 Reps
@7
7
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@9