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BoostcampPNG

Upper Lower 4 days beginner

by francè meo
1 athletes joined

Program Description

Build a f#ckton of muscle

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 20, 2025 05:54
  • Last Edited
    Jul 20, 2025 05:59
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
4
Hammer Curl (Cable)
3
5 reps
RPE 10
5
Face Pull
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
3
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
4
Hammer Curl (Cable)
3
5 reps
RPE 10
5
Face Pull
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
3
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
4
Hammer Curl (Cable)
3
5 reps
RPE 10
5
Face Pull
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
3
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
4
Hammer Curl (Cable)
3
5 reps
RPE 10
5
Face Pull
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
3
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
4
Hammer Curl (Cable)
3
5 reps
RPE 10
5
Face Pull
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
3
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
4
Hammer Curl (Cable)
3
5 reps
RPE 10
5
Face Pull
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
3
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
4
Hammer Curl (Cable)
3
5 reps
RPE 10
5
Face Pull
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
3
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
4
Hammer Curl (Cable)
3
5 reps
RPE 10
5
Face Pull
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
3
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
4
Hammer Curl (Cable)
3
5 reps
RPE 10
5
Face Pull
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
3
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
4
Hammer Curl (Cable)
3
5 reps
RPE 10
5
Face Pull
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
3
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
4
Hammer Curl (Cable)
3
5 reps
RPE 10
5
Face Pull
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
3
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
4
Hammer Curl (Cable)
3
5 reps
RPE 10
5
Face Pull
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Chest Fly (Cable)
2
6 reps
RPE 10
5
Military Press (Barbell)
3
5 reps
RPE 10
6
Lateral Raise (Cable)
2
7 reps
RPE 10
7
Bayesian Curl
2
5 reps
RPE 10
8
French Press
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Chest Fly (Cable)
2
6 reps
RPE 10
5
Military Press (Barbell)
3
5 reps
RPE 10
6
Lateral Raise (Cable)
2
7 reps
RPE 10
7
Bayesian Curl
2
5 reps
RPE 10
8
French Press
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Chest Fly (Cable)
2
6 reps
RPE 10
5
Military Press (Barbell)
3
5 reps
RPE 10
6
Lateral Raise (Cable)
2
7 reps
RPE 10
7
Bayesian Curl
2
5 reps
RPE 10
8
French Press
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Chest Fly (Cable)
2
6 reps
RPE 10
5
Military Press (Barbell)
3
5 reps
RPE 10
6
Lateral Raise (Cable)
2
7 reps
RPE 10
7
Bayesian Curl
2
5 reps
RPE 10
8
French Press
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Chest Fly (Cable)
2
6 reps
RPE 10
5
Military Press (Barbell)
3
5 reps
RPE 10
6
Lateral Raise (Cable)
2
7 reps
RPE 10
7
Bayesian Curl
2
5 reps
RPE 10
8
French Press
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Chest Fly (Cable)
2
6 reps
RPE 10
5
Military Press (Barbell)
3
5 reps
RPE 10
6
Lateral Raise (Cable)
2
7 reps
RPE 10
7
Bayesian Curl
2
5 reps
RPE 10
8
French Press
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Chest Fly (Cable)
2
6 reps
RPE 10
5
Military Press (Barbell)
3
5 reps
RPE 10
6
Lateral Raise (Cable)
2
7 reps
RPE 10
7
Bayesian Curl
2
5 reps
RPE 10
8
French Press
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Chest Fly (Cable)
2
6 reps
RPE 10
5
Military Press (Barbell)
3
5 reps
RPE 10
6
Lateral Raise (Cable)
2
7 reps
RPE 10
7
Bayesian Curl
2
5 reps
RPE 10
8
French Press
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Chest Fly (Cable)
2
6 reps
RPE 10
5
Military Press (Barbell)
3
5 reps
RPE 10
6
Lateral Raise (Cable)
2
7 reps
RPE 10
7
Bayesian Curl
2
5 reps
RPE 10
8
French Press
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Chest Fly (Cable)
2
6 reps
RPE 10
5
Military Press (Barbell)
3
5 reps
RPE 10
6
Lateral Raise (Cable)
2
7 reps
RPE 10
7
Bayesian Curl
2
5 reps
RPE 10
8
French Press
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Chest Fly (Cable)
2
6 reps
RPE 10
5
Military Press (Barbell)
3
5 reps
RPE 10
6
Lateral Raise (Cable)
2
7 reps
RPE 10
7
Bayesian Curl
2
5 reps
RPE 10
8
French Press
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Chest Fly (Cable)
2
6 reps
RPE 10
5
Military Press (Barbell)
3
5 reps
RPE 10
6
Lateral Raise (Cable)
2
7 reps
RPE 10
7
Bayesian Curl
2
5 reps
RPE 10
8
French Press
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6 reps
RPE 10
2
Squat (Barbell)
4
5 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Abs Crunch (Machine)
3
5 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@10
2
Lat Pulldown
4 Sets
5 Reps
@10
3
Partial Lateral Raise (Cable)
3 Sets
7 Reps
@10
4
Hammer Curl (Cable)
3 Sets
5 Reps
@10
5
Face Pull
3 Sets
8 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
5 Reps
@10
Day 2
1
Leg Curl
4 Sets
6 Reps
@10
2
Squat (Barbell)
4 Sets
5 Reps
@10
3
Leg Extension
3 Sets
5 Reps
@10
4
Abs Crunch (Machine)
3 Sets
5 Reps
@10
Day 3
1
Bench Press (Barbell)
2 Sets
5 Reps
@10
2
Lat Pulldown
3 Sets
6 Reps
@10
3
Reverse Pec Deck
2 Sets
8 Reps
@10
4
Chest Fly (Cable)
2 Sets
6 Reps
@10
5
Military Press (Barbell)
3 Sets
5 Reps
@10
6
Lateral Raise (Cable)
2 Sets
7 Reps
@10
7
Bayesian Curl
2 Sets
5 Reps
@10
8
French Press
2 Sets
6 Reps
@10
Day 4
1
Leg Curl
4 Sets
6 Reps
@10
2
Squat (Barbell)
4 Sets
5 Reps
@10
3
Leg Extension
3 Sets
5 Reps
@10
4
Abs Crunch (Machine)
3 Sets
5 Reps
@10