MY UPPER/LOWER PROGRAM | Workout Programs | Boostcamp App |

MY UPPER/LOWER PROGRAM

by Johann F.

1 athletes joined

Program Description

The minimum essential.

Program Overview

Level

Beginner, Intermediate

Goal

Bodybuilding

Equipment

Full Gym

Program Length

4 weeks

Time Per Workout

60 minutes

Created

Mar 24, 2024 05:20

Last Edited

May 14, 2024 06:25

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Day 1

1

Bench Press (Dumbbell)

3 Sets

@8

2

Seated Row (Cable)

3 Sets

3

Incline Bench Press (Dumbbell)

3 Sets

4

Lat Pulldown (Neutral Grip)

3 Sets

5

Single Arm Tricep Extension (Cable)

2 Sets

6

Bicep Curl (Cable)

2 Sets

Day 2

1

Lateral Raise (Cable)

3 Sets

2

Squat (Barbell)

3 Sets

3

Lying Leg Curl

3 Sets

4

Leg Extension

3 Sets

5

Seated Calf Raise

5 Sets

Day 3

1

Seated Overhead Press (Dumbbell)

3 Sets

2

Dumbbell Row

3 Sets

3

Incline Curl (Dumbbell)

2 Sets

4

Incline Tricep Extension (Dumbbell)

2 Sets

5

Chest Fly (Cable)

3 Sets

6

Standing Pullover (Cable)

3 Sets

Day 4

1

Lateral Raise (Cable)

3 Sets

2

Hack Squat

3 Sets

3

Leg Curl

3 Sets

4

Leg Extension

3 Sets

5

Standing Calf Raise

5 Sets