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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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Bench Press (Dumbbell)

3

RPE 8

2

Seated Row (Cable)

3

3

Incline Bench Press (Dumbbell)

3

4

Lat Pulldown (Neutral Grip)

3

5

Single Arm Tricep Extension (Cable)

2

6

Bicep Curl (Cable)

2

Day 1

1

Bench Press (Dumbbell)

3

RPE 8

2

Seated Row (Cable)

3

3

Incline Bench Press (Dumbbell)

3

4

Lat Pulldown (Neutral Grip)

3

5

Single Arm Tricep Extension (Cable)

2

6

Bicep Curl (Cable)

2

Day 1

1

Bench Press (Dumbbell)

3

RPE 8

2

Seated Row (Cable)

3

3

Incline Bench Press (Dumbbell)

3

4

Lat Pulldown (Neutral Grip)

3

5

Single Arm Tricep Extension (Cable)

2

6

Bicep Curl (Cable)

2

Day 1

1

Bench Press (Dumbbell)

3

RPE 8

2

Seated Row (Cable)

3

3

Incline Bench Press (Dumbbell)

3

4

Lat Pulldown (Neutral Grip)

3

5

Single Arm Tricep Extension (Cable)

2

6

Bicep Curl (Cable)

2

Day 2

1

Lateral Raise (Cable)

3

2

Squat (Barbell)

3

3

Lying Leg Curl

3

4

Leg Extension

3

5

Seated Calf Raise

5

Day 2

1

Lateral Raise (Cable)

3

2

Squat (Barbell)

3

3

Lying Leg Curl

3

4

Leg Extension

3

5

Seated Calf Raise

5

Day 2

1

Lateral Raise (Cable)

3

2

Squat (Barbell)

3

3

Lying Leg Curl

3

4

Leg Extension

3

5

Seated Calf Raise

5

Day 2

1

Lateral Raise (Cable)

3

2

Squat (Barbell)

3

3

Lying Leg Curl

3

4

Leg Extension

3

5

Seated Calf Raise

5

Day 3

1

Seated Overhead Press (Dumbbell)

3

2

Dumbbell Row

3

3

Incline Curl (Dumbbell)

2

4

Incline Tricep Extension (Dumbbell)

2

5

Chest Fly (Cable)

3

6

Standing Pullover (Cable)

3

Day 3

1

Seated Overhead Press (Dumbbell)

3

2

Dumbbell Row

3

3

Incline Curl (Dumbbell)

2

4

Incline Tricep Extension (Dumbbell)

2

5

Chest Fly (Cable)

3

6

Standing Pullover (Cable)

3

Day 3

1

Seated Overhead Press (Dumbbell)

3

2

Dumbbell Row

3

3

Incline Curl (Dumbbell)

2

4

Incline Tricep Extension (Dumbbell)

2

5

Chest Fly (Cable)

3

6

Standing Pullover (Cable)

3

Day 3

1

Seated Overhead Press (Dumbbell)

3

2

Dumbbell Row

3

3

Incline Curl (Dumbbell)

2

4

Incline Tricep Extension (Dumbbell)

2

5

Chest Fly (Cable)

3

6

Standing Pullover (Cable)

3

Day 4

1

Lateral Raise (Cable)

3

2

Hack Squat

3

3

Leg Curl

3

4

Leg Extension

3

5

Standing Calf Raise

5

Day 4

1

Lateral Raise (Cable)

3

2

Hack Squat

3

3

Leg Curl

3

4

Leg Extension

3

5

Standing Calf Raise

5

Day 4

1

Lateral Raise (Cable)

3

2

Hack Squat

3

3

Leg Curl

3

4

Leg Extension

3

5

Standing Calf Raise

5

Day 4

1

Lateral Raise (Cable)

3

2

Hack Squat

3

3

Leg Curl

3

4

Leg Extension

3

5

Standing Calf Raise

5

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