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Ramping Basics Upper Lower

by Ramen
1 athletes joined

Program Description

Designed this program for my sister. Beginner friendly program designed specifically to ramp your work-set training volume over a few weeks in order to avoid injury and excessive soreness as you begin or restart your fitness journey from no training volume at all. Glute focused lower body training and balanced upper body training meant to build strength and muscle mass to help body recomp.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    May 09, 2025 03:12
  • Last Edited
    Jun 18, 2025 11:40

Summary

Unlock your potential with the Ramping Basics Upper Lower program, a structured 4-week journey designed for those ready to elevate their strength training. Comprising four sessions each week, this program alternates between focused upper and lower body workouts, ensuring balanced muscle development. Each session incorporates a variety of exercises, from seated hamstring curls to incline bench presses, all aimed at enhancing your strength and control. With a full gym setup, you'll have the tools needed to push your limits and achieve your fitness goals. Get ready to ramp up your training and see the results!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
10-12 reps
RPE 9
2
Squat (Smith Machine)
1
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
1
8-10 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
1
10-12 reps
RPE 9
5
Hip Thrust (Barbell)
1
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-12 reps
RPE 9
2
Squat (Smith Machine)
2
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
2
10-12 reps
RPE 9
5
Hip Thrust (Barbell)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-12 reps
RPE 9
2
Squat (Smith Machine)
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Hip Thrust (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-12 reps
RPE 9
2
Squat (Smith Machine)
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Hip Thrust (Barbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
1
8-10 reps
RPE 9
2
Pull-Up (Assisted)
1
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
1
10-12 reps
RPE 9
4
Seated Row (Cable)
1
10-12 reps
RPE 9
5
Upright Row (Barbell)
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
8-10 reps
RPE 9
2
Pull-Up (Assisted)
2
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
4
Seated Row (Cable)
2
10-12 reps
RPE 9
5
Upright Row (Barbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
RPE 9
2
Pull-Up (Assisted)
3
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5
Upright Row (Barbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
RPE 9
2
Pull-Up (Assisted)
3
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5
Upright Row (Barbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
12-15 reps
RPE 9
2
Leg Press
1
8-10 reps
RPE 9
3
Glute Kickback
1
10-12 reps
RPE 9
4
Leg Extension
1
15-20 reps
RPE 9
5
Hip Adductor (Machine)
1
20-25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
12-15 reps
RPE 9
2
Leg Press
2
8-10 reps
RPE 9
3
Glute Kickback
2
10-12 reps
RPE 9
4
Leg Extension
2
15-20 reps
RPE 9
5
Hip Adductor (Machine)
2
20-25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12-15 reps
RPE 9
2
Leg Press
3
8-10 reps
RPE 9
3
Glute Kickback
3
10-12 reps
RPE 9
4
Leg Extension
3
15-20 reps
RPE 9
5
Hip Adductor (Machine)
2
1
20-25 reps
20-25 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12-15 reps
RPE 9
2
Leg Press
3
8-10 reps
RPE 9
3
Glute Kickback
3
10-12 reps
RPE 9
4
Leg Extension
3
15-20 reps
RPE 9
5
Hip Adductor (Machine)
2
1
20-25 reps
20-25 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-8 reps
RPE 9
2
Underhand Lat Pulldown
1
10-12 reps
RPE 9
3
Shoulder Press (Machine)
1
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
1
10-12 reps
RPE 9
5
Rear Delt Fly (Machine)
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
RPE 9
2
Underhand Lat Pulldown
2
10-12 reps
RPE 9
3
Shoulder Press (Machine)
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5
Rear Delt Fly (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
RPE 9
2
Underhand Lat Pulldown
3
10-12 reps
RPE 9
3
Shoulder Press (Machine)
3
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Rear Delt Fly (Machine)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
RPE 9
2
Underhand Lat Pulldown
3
10-12 reps
RPE 9
3
Shoulder Press (Machine)
3
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Rear Delt Fly (Machine)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Seated Hamstring Curl
1 Set
10-12 Reps
@9
2
Squat (Smith Machine)
1 Set
6-8 Reps
@9
3
Romanian Deadlift (Barbell)
1 Set
8-10 Reps
@9
4
Bulgarian Split Squat (Barbell)
1 Set
10-12 Reps
@9
5
Hip Thrust (Barbell)
1 Set
10-12 Reps
@9
Day 2
1
Dip (Assisted)
1 Set
8-10 Reps
@9
2
Pull-Up (Assisted)
1 Set
8-10 Reps
@9
3
Incline Bench Press (Dumbbell)
1 Set
10-12 Reps
@9
4
Seated Row (Cable)
1 Set
10-12 Reps
@9
5
Upright Row (Barbell)
1 Set
12-15 Reps
@10
Day 3
1
Seated Hamstring Curl
1 Set
12-15 Reps
@9
2
Leg Press
1 Set
8-10 Reps
@9
3
Glute Kickback
1 Set
10-12 Reps
@9
4
Leg Extension
1 Set
15-20 Reps
@9
5
Hip Adductor (Machine)
1 Set
20-25 Reps
@9
Day 4
1
Chest Press (Machine)
1 Set
6-8 Reps
@9
2
Underhand Lat Pulldown
1 Set
10-12 Reps
@9
3
Shoulder Press (Machine)
1 Set
8-10 Reps
@9
4
Chest Supported Row (Machine)
1 Set
10-12 Reps
@9
5
Rear Delt Fly (Machine)
1 Set
15-20 Reps
@10