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Upper Lower

by kenneth A.

Program Description

upper lower

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 11, 2026 06:48
  • Last Edited
    Mar 11, 2026 07:03
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.6%
Upper Back
10.6%
Front Delts
9.1%
Biceps
8.3%
Chest
7.6%
Lats
7.6%
Rear Delts
6.8%
Abs
6.1%
Hamstrings
6.1%
Middle Delts
5.3%
Quadriceps
4.5%
Glutes
3.8%
Calves
3%
Abductors
3%
Forearms
2.3%
Cardio
2.3%
Neck
1.5%
Adductors
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 9
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9
3
Bench Press (Dumbbell)
2
6 reps
RPE 8
4
Chest Supported Row (Machine)
2
6 reps
RPE 8
5
Chest Fly (Machine)
1
6 reps
RPE 8
6
Lat Pulldown (Close Grip)
1
6 reps
RPE 8
7
Trap Shrug
2
6 reps
RPE 8
8
Lateral Raise (Cable)
3
8 reps
RPE 8
9
Single Arm Tricep Extension (Cable)
1
6 reps
RPE 9
10
Overhead Tricep Extension (Cable)
1
6 reps
RPE 8
11
Bicep Curl (Cable)
1
6 reps
RPE 9
12
Incline Curl (Dumbbell)
1
6 reps
RPE 8
13
Tricep Extension (Cable)
1
6 reps
RPE 8
14
Hammer Curl (Dumbbell)
1
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 9
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9
3
Bench Press (Dumbbell)
2
6 reps
RPE 8
4
Chest Supported Row (Machine)
2
6 reps
RPE 8
5
Chest Fly (Machine)
1
6 reps
RPE 8
6
Lat Pulldown (Close Grip)
1
6 reps
RPE 8
7
Trap Shrug
2
6 reps
RPE 8
8
Lateral Raise (Cable)
3
8 reps
RPE 8
9
Single Arm Tricep Extension (Cable)
1
6 reps
RPE 9
10
Overhead Tricep Extension (Cable)
1
6 reps
RPE 8
11
Bicep Curl (Cable)
1
6 reps
RPE 9
12
Incline Curl (Dumbbell)
1
6 reps
RPE 8
13
Tricep Extension (Cable)
1
6 reps
RPE 8
14
Hammer Curl (Dumbbell)
1
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
8 reps
RPE 8
2
Forearm Flexor Crunch
2
8 reps
RPE 8
3
Neck Curl
1
6 reps
RPE 8
4
Russian Twist
2
30 reps
RPE 9
5
Abs Crunch (Weighted)
2
8 reps
RPE 9
6
Calf Raise (Machine)
2
6 reps
RPE 8
7
Leg Curl
1
6 reps
RPE 9
8
Leg Press
2
6 reps
RPE 9
9
Single-Leg Leg Curl
1
6 reps
RPE 8
10
Leg Extension
1
6 reps
RPE 8
11
Hip Abductor (Machine)
1
6 reps
RPE 8
12
Hip Adductor (Machine)
1
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
8 reps
RPE 8
2
Forearm Flexor Crunch
2
8 reps
RPE 8
3
Neck Curl
1
6 reps
RPE 8
4
Russian Twist
2
30 reps
RPE 9
5
Abs Crunch (Weighted)
2
8 reps
RPE 9
6
Calf Raise (Machine)
2
6 reps
RPE 8
7
Leg Curl
1
6 reps
RPE 9
8
Leg Press
2
6 reps
RPE 9
9
Single-Leg Leg Curl
1
6 reps
RPE 8
10
Leg Extension
1
6 reps
RPE 8
11
Hip Abductor (Machine)
1
6 reps
RPE 8
12
Hip Adductor (Machine)
1
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 9
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9
3
Bench Press (Dumbbell)
2
6 reps
RPE 8
4
Chest Supported Row (Machine)
2
6 reps
RPE 8
5
Chest Fly (Machine)
1
6 reps
RPE 8
6
Lat Pulldown (Close Grip)
1
6 reps
RPE 8
7
Trap Shrug
2
6 reps
RPE 8
8
Lateral Raise (Cable)
3
8 reps
RPE 8
9
Single Arm Tricep Extension (Cable)
1
6 reps
RPE 9
10
Overhead Tricep Extension (Cable)
1
6 reps
RPE 8
11
Bicep Curl (Cable)
1
6 reps
RPE 9
12
Incline Curl (Dumbbell)
1
6 reps
RPE 8
13
Tricep Extension (Cable)
1
6 reps
RPE 8
14
Hammer Curl (Dumbbell)
1
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 9
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9
3
Bench Press (Dumbbell)
2
6 reps
RPE 8
4
Chest Supported Row (Machine)
2
6 reps
RPE 8
5
Chest Fly (Machine)
1
6 reps
RPE 8
6
Lat Pulldown (Close Grip)
1
6 reps
RPE 8
7
Trap Shrug
2
6 reps
RPE 8
8
Lateral Raise (Cable)
3
8 reps
RPE 8
9
Single Arm Tricep Extension (Cable)
1
6 reps
RPE 9
10
Overhead Tricep Extension (Cable)
1
6 reps
RPE 8
11
Bicep Curl (Cable)
1
6 reps
RPE 9
12
Incline Curl (Dumbbell)
1
6 reps
RPE 8
13
Tricep Extension (Cable)
1
6 reps
RPE 8
14
Hammer Curl (Dumbbell)
1
6 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
8 reps
RPE 8
2
Forearm Flexor Crunch
2
8 reps
RPE 8
3
Neck Curl
1
6 reps
RPE 8
4
Russian Twist
2
30 reps
RPE 9
5
Abs Crunch (Weighted)
2
8 reps
RPE 9
6
Calf Raise (Machine)
2
6 reps
RPE 8
7
Leg Curl
1
6 reps
RPE 9
8
Leg Press
2
6 reps
RPE 9
9
Single-Leg Leg Curl
1
6 reps
RPE 8
10
Leg Extension
1
6 reps
RPE 8
11
Hip Abductor (Machine)
1
6 reps
RPE 8
12
Hip Adductor (Machine)
1
6 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
8 reps
RPE 8
2
Forearm Flexor Crunch
2
8 reps
RPE 8
3
Neck Curl
1
6 reps
RPE 8
4
Russian Twist
2
30 reps
RPE 9
5
Abs Crunch (Weighted)
2
8 reps
RPE 9
6
Calf Raise (Machine)
2
6 reps
RPE 8
7
Leg Curl
1
6 reps
RPE 9
8
Leg Press
2
6 reps
RPE 9
9
Single-Leg Leg Curl
1
6 reps
RPE 8
10
Leg Extension
1
6 reps
RPE 8
11
Hip Abductor (Machine)
1
6 reps
RPE 8
12
Hip Adductor (Machine)
1
6 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Week 1
1 / 2 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
6 Reps
6 Reps
@9
@9
2
Wide Grip Lat Pulldown
1 Set
1 Set
6 Reps
6 Reps
@9
@9
3
Bench Press (Dumbbell)
1 Set
1 Set
6 Reps
6 Reps
@8
@8
4
Chest Supported Row (Machine)
1 Set
1 Set
6 Reps
6 Reps
@8
@8
5
Chest Fly (Machine)
1 Set
6 Reps
@8
6
Lat Pulldown (Close Grip)
1 Set
6 Reps
@8
7
Trap Shrug
1 Set
1 Set
6 Reps
6 Reps
@8
@8
8
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
9
Single Arm Tricep Extension (Cable)
1 Set
6 Reps
@9
10
Overhead Tricep Extension (Cable)
1 Set
6 Reps
@8
11
Bicep Curl (Cable)
1 Set
6 Reps
@9
12
Incline Curl (Dumbbell)
1 Set
6 Reps
@8
13
Tricep Extension (Cable)
1 Set
6 Reps
@8
14
Hammer Curl (Dumbbell)
1 Set
6 Reps
@8
Day 2
1
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
2
Forearm Flexor Crunch
1 Set
1 Set
8 Reps
8 Reps
@8
@8
3
Neck Curl
1 Set
6 Reps
@8
4
Russian Twist
1 Set
1 Set
30 Reps
30 Reps
@9
@9
5
Abs Crunch (Weighted)
1 Set
1 Set
8 Reps
8 Reps
@9
@9
6
Calf Raise (Machine)
1 Set
1 Set
6 Reps
6 Reps
@8
@8
7
Leg Curl
1 Set
6 Reps
@9
8
Leg Press
1 Set
1 Set
6 Reps
6 Reps
@9
@9
9
Single-Leg Leg Curl
1 Set
6 Reps
@8
10
Leg Extension
1 Set
6 Reps
@8
11
Hip Abductor (Machine)
1 Set
6 Reps
@8
12
Hip Adductor (Machine)
1 Set
6 Reps
@8
Day 3
1
Cardio (LISS)
1 Set
-
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
6 Reps
6 Reps
@9
@9
2
Wide Grip Lat Pulldown
1 Set
1 Set
6 Reps
6 Reps
@9
@9
3
Bench Press (Dumbbell)
1 Set
1 Set
6 Reps
6 Reps
@8
@8
4
Chest Supported Row (Machine)
1 Set
1 Set
6 Reps
6 Reps
@8
@8
5
Chest Fly (Machine)
1 Set
6 Reps
@8
6
Lat Pulldown (Close Grip)
1 Set
6 Reps
@8
7
Trap Shrug
1 Set
1 Set
6 Reps
6 Reps
@8
@8
8
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
9
Single Arm Tricep Extension (Cable)
1 Set
6 Reps
@9
10
Overhead Tricep Extension (Cable)
1 Set
6 Reps
@8
11
Bicep Curl (Cable)
1 Set
6 Reps
@9
12
Incline Curl (Dumbbell)
1 Set
6 Reps
@8
13
Tricep Extension (Cable)
1 Set
6 Reps
@8
14
Hammer Curl (Dumbbell)
1 Set
6 Reps
@8
Day 5
1
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
2
Forearm Flexor Crunch
1 Set
1 Set
8 Reps
8 Reps
@8
@8
3
Neck Curl
1 Set
6 Reps
@8
4
Russian Twist
1 Set
1 Set
30 Reps
30 Reps
@9
@9
5
Abs Crunch (Weighted)
1 Set
1 Set
8 Reps
8 Reps
@9
@9
6
Calf Raise (Machine)
1 Set
1 Set
6 Reps
6 Reps
@8
@8
7
Leg Curl
1 Set
6 Reps
@9
8
Leg Press
1 Set
1 Set
6 Reps
6 Reps
@9
@9
9
Single-Leg Leg Curl
1 Set
6 Reps
@8
10
Leg Extension
1 Set
6 Reps
@8
11
Hip Abductor (Machine)
1 Set
6 Reps
@8
12
Hip Adductor (Machine)
1 Set
6 Reps
@8
Day 6
1
Cardio (LISS)
1 Set
-
Day 7
1
Cardio (LISS)
1 Set
-