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UP LW PRIMAL

by Luis
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Program Description

**UP LW PRIMAL** is a dynamic 4-week program designed to maximize strength and muscle gains through a balanced combination of upper and lower body workouts. With 12 training sessions each week, you'll engage in a variety of compound and isolation exercises, including barbell and dumbbell movements, to build muscle and enhance your overall fitness. Each workout is structured to challenge you with progressive intensity, ensuring you stay motivated and see results. Get ready to unleash your primal strength and transform your physique!

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 26, 2025 11:29
  • Last Edited
    Dec 01, 2025 08:32
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.3%
Glutes
10.8%
Triceps
9.7%
Hamstrings
9.7%
Chest
7.8%
Biceps
7.6%
Lats
7.2%
Upper Back
6.8%
Front Delts
6.1%
Adductors
3.8%
Middle Delts
3.8%
Calves
3.8%
Abs
2.7%
Rear Delts
2.3%
Lower Back
2.3%
Abductors
2.3%
Forearms
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Bench Press (Barbell)
2
5 reps
RPE 8
2
Bench Press (Barbell)
1
AMRAP
RPE 8
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
4
Barbell Row
2
8-10 reps
RPE 8
5
Lat Pulldown
2
8-10 reps
RPE 8
6
Overhead Press (Barbell)
2
6-8 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
8
French Press
2
8-10 reps
RPE 8
9
Bicep Curl (Cable)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Deadlift (Barbell)
1
AMRAP
RPE 8
3
Stiff Leg Deadlift
2
8-10 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
2
8-10 reps
RPE 8
5
Leg Press (45 Degrees)
2
10-12 reps
RPE 8
6
Hip Abductor (Machine)
2
12-15 reps
RPE 8
7
Seated Calf Raise
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
6-8 reps
RPE 8
2
Lat Pulldown
2
8-10 reps
RPE 8
3
Cable Crossover
2
10-12 reps
RPE 8
4
Reverse Pec Deck
2
12-15 reps
RPE 8
5
Dip (Bodyweight)
2
AMRAP
RPE 8
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 8
7
Bicep Curl (Cable)
2
8-10 reps
RPE 8
8
Hammer Curl (Cable)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Squat (Barbell)
1
AMRAP
RPE 8
3
Leg Extension
2
10-12 reps
RPE 8
4
Sumo Deadlift (Barbell)
2
6-8 reps
RPE 8
5
Leg Curl
2
10-12 reps
RPE 8
6
Hip Adductor (Machine)
2
12-15 reps
RPE 8
7
Standing Calf Raise
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Squat (Barbell)
1
AMRAP
RPE 8
3
Leg Extension
2
10-12 reps
RPE 8
4
Sumo Deadlift (Barbell)
2
6-8 reps
RPE 8
5
Leg Curl
2
10-12 reps
RPE 8
6
Hip Adductor (Machine)
2
12-15 reps
RPE 8
7
Standing Calf Raise
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Bench Press (Barbell)
1
AMRAP
RPE 8
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
4
Barbell Row
2
8-10 reps
RPE 8
5
Lat Pulldown
2
8-10 reps
RPE 8
6
Overhead Press (Barbell)
2
6-8 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
8
French Press
2
8-10 reps
RPE 8
9
Bicep Curl (Cable)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Deadlift (Barbell)
1
AMRAP
RPE 8
3
Stiff Leg Deadlift
2
8-10 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
2
8-10 reps
RPE 8
5
Leg Press (45 Degrees)
2
10-12 reps
RPE 8
6
Hip Abductor (Machine)
2
12-15 reps
RPE 8
7
Seated Calf Raise
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
6-8 reps
RPE 8
2
Lat Pulldown
2
8-10 reps
RPE 8
3
Cable Crossover
2
10-12 reps
RPE 8
4
Reverse Pec Deck
2
12-15 reps
RPE 8
5
Dip (Bodyweight)
2
AMRAP
RPE 8
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 8
7
Bicep Curl (Cable)
2
8-10 reps
RPE 8
8
Hammer Curl (Cable)
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
6-8 reps
RPE 8
2
Lat Pulldown
2
8-10 reps
RPE 8
3
Cable Crossover
2
10-12 reps
RPE 8
4
Reverse Pec Deck
2
12-15 reps
RPE 8
5
Dip (Bodyweight)
2
AMRAP
RPE 8
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 8
7
Bicep Curl (Cable)
2
8-10 reps
RPE 8
8
Hammer Curl (Cable)
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Squat (Barbell)
1
AMRAP
RPE 8
3
Leg Extension
2
10-12 reps
RPE 8
4
Sumo Deadlift (Barbell)
2
6-8 reps
RPE 8
5
Leg Curl
2
10-12 reps
RPE 8
6
Hip Adductor (Machine)
2
12-15 reps
RPE 8
7
Standing Calf Raise
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Bench Press (Barbell)
1
AMRAP
RPE 8
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
4
Barbell Row
2
8-10 reps
RPE 8
5
Lat Pulldown
2
8-10 reps
RPE 8
6
Overhead Press (Barbell)
2
6-8 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
8
French Press
2
8-10 reps
RPE 8
9
Bicep Curl (Cable)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Deadlift (Barbell)
1
AMRAP
RPE 8
3
Stiff Leg Deadlift
2
8-10 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
2
8-10 reps
RPE 8
5
Leg Press (45 Degrees)
2
10-12 reps
RPE 8
6
Hip Abductor (Machine)
2
12-15 reps
RPE 8
7
Seated Calf Raise
2
10-15 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
5 Reps
@8
2
Bench Press (Barbell)
1 Set
AMRAP
@8
3
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@8
4
Barbell Row
2 Sets
8-10 Reps
@8
5
Lat Pulldown
2 Sets
8-10 Reps
@8
6
Overhead Press (Barbell)
2 Sets
6-8 Reps
@8
7
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@8
8
French Press
2 Sets
8-10 Reps
@8
9
Bicep Curl (Cable)
2 Sets
8-10 Reps
@8
Day 2
1
Squat (Barbell)
2 Sets
5 Reps
@8
2
Squat (Barbell)
1 Set
AMRAP
@8
3
Leg Extension
2 Sets
10-12 Reps
@8
4
Sumo Deadlift (Barbell)
2 Sets
6-8 Reps
@8
5
Leg Curl
2 Sets
10-12 Reps
@8
6
Hip Adductor (Machine)
2 Sets
12-15 Reps
@8
7
Standing Calf Raise
2 Sets
10-15 Reps
@8
Day 3
1
Chin-Up (Bodyweight)
2 Sets
6-8 Reps
@8
2
Lat Pulldown
2 Sets
8-10 Reps
@8
3
Cable Crossover
2 Sets
10-12 Reps
@8
4
Reverse Pec Deck
2 Sets
12-15 Reps
@8
5
Dip (Bodyweight)
2 Sets
AMRAP
@8
6
Tricep Rope Push Down (Cable)
2 Sets
10-12 Reps
@8
7
Bicep Curl (Cable)
2 Sets
8-10 Reps
@8
8
Hammer Curl (Cable)
2 Sets
10-12 Reps
@8