logo
BoostcampPNG

Upper&lower

by

Program Description

You can repeat the program

Program Overview

  • Level
    Beginner, Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 21, 2024 09:06
  • Last Edited
    Jun 21, 2024 09:34
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
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
1
Bench Press (Paused)
3
6-10 reps
RPE 9
2
Overhead Press (Barbell)
3
6-10 reps
RPE 9
3
Barbell Row
3
9-12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
6
Concentration Curl
3
10-12 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-10 reps
RPE 9
2
Overhead Press (Barbell)
3
6-10 reps
RPE 9
3
Barbell Row
3
9-12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
6
Concentration Curl
3
10-12 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-10 reps
RPE 9
2
Overhead Press (Barbell)
3
6-10 reps
RPE 9
3
Barbell Row
3
9-12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
6
Concentration Curl
3
10-12 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-10 reps
RPE 9
2
Overhead Press (Barbell)
3
6-10 reps
RPE 9
3
Barbell Row
3
9-12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
6
Concentration Curl
3
10-12 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 8.5
5
Seated Calf Raise
4
15 reps
RPE 8.5
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 8.5
5
Seated Calf Raise
4
15 reps
RPE 8.5
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 8.5
5
Seated Calf Raise
4
15 reps
RPE 8.5
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 8.5
5
Seated Calf Raise
4
15 reps
RPE 8.5
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Seated Dip (Machine)
3
9 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
5
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Seated Dip (Machine)
3
9 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
5
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Seated Dip (Machine)
3
9 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
5
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Seated Dip (Machine)
3
9 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
5
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
6-8 reps
RPE 9
2
Front Squat (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 8.5
5
Standing Calf Raise
4
15 reps
RPE 8.5
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
6-8 reps
RPE 9
2
Front Squat (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 8.5
5
Standing Calf Raise
4
15 reps
RPE 8.5
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
6-8 reps
RPE 9
2
Front Squat (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 8.5
5
Standing Calf Raise
4
15 reps
RPE 8.5
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
6-8 reps
RPE 9
2
Front Squat (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 8.5
5
Standing Calf Raise
4
15 reps
RPE 8.5
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Paused)
3 Sets
6-10 Reps
@9
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
3
Barbell Row
3 Sets
9-12 Reps
@9
4
Lat Pulldown
3 Sets
12 Reps
@9
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
6
Concentration Curl
3 Sets
10-12 Reps
@8.5
7
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8.5
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@8.5
4
Lying Leg Curl
3 Sets
12 Reps
@8.5
5
Seated Calf Raise
4 Sets
15 Reps
@8.5
6
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
@9
2
Barbell Row
3 Sets
10 Reps
@9
3
Lat Pulldown
3 Sets
12 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Seated Dip (Machine)
3 Sets
9 Reps
@8.5
7
Lateral Raise (Dumbbell)
5 Sets
15 Reps
@8.5
Day 4
1
Clean Deadlift
3 Sets
6-8 Reps
@9
2
Front Squat (Barbell)
3 Sets
8 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@8.5
4
Lying Leg Curl
3 Sets
12 Reps
@8.5
5
Standing Calf Raise
4 Sets
15 Reps
@8.5
6
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10