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Choady’s upper lower boner bonanza

by Rody W.
4 athletes joined

Program Description

This is for me to have fun at other people’s expense

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 27, 2025 02:27
  • Last Edited
    Jun 18, 2025 12:45

Summary

Unleash your strength with Choady’s Upper Lower Boner Bonanza, an 8-week program designed for serious lifters looking to build muscle and enhance performance. Comprising four intense training days each week, this program targets both upper and lower body with a mix of barbell, machine, and dumbbell exercises. Expect to crush your limits with compound movements like the bench press and squat, while also honing in on isolation work for those stubborn areas. Get ready to elevate your gains and transform your physique!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Shoulder Press (Machine)
2
-
4
Chest Supported Row (Machine)
2
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Preacher Curl (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Shoulder Press (Machine)
2
-
4
Chest Supported Row (Machine)
2
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Preacher Curl (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Shoulder Press (Machine)
2
-
4
Chest Supported Row (Machine)
2
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Preacher Curl (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Shoulder Press (Machine)
2
-
4
Chest Supported Row (Machine)
2
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Preacher Curl (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Shoulder Press (Machine)
2
-
4
Chest Supported Row (Machine)
2
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Preacher Curl (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Shoulder Press (Machine)
2
-
4
Chest Supported Row (Machine)
2
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Preacher Curl (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Shoulder Press (Machine)
2
-
4
Chest Supported Row (Machine)
2
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Preacher Curl (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Shoulder Press (Machine)
2
-
4
Chest Supported Row (Machine)
2
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Preacher Curl (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
-
2
Leg Extension
2
-
3
Lying Leg Curl
2
-
4
Seated Calf Raise
2
-
5
Abs Crunch (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
-
2
Leg Extension
2
-
3
Lying Leg Curl
2
-
4
Seated Calf Raise
2
-
5
Abs Crunch (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
-
2
Leg Extension
2
-
3
Lying Leg Curl
2
-
4
Seated Calf Raise
2
-
5
Abs Crunch (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
-
2
Leg Extension
2
-
3
Lying Leg Curl
2
-
4
Seated Calf Raise
2
-
5
Abs Crunch (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
-
2
Leg Extension
2
-
3
Lying Leg Curl
2
-
4
Seated Calf Raise
2
-
5
Abs Crunch (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
-
2
Leg Extension
2
-
3
Lying Leg Curl
2
-
4
Seated Calf Raise
2
-
5
Abs Crunch (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
-
2
Leg Extension
2
-
3
Lying Leg Curl
2
-
4
Seated Calf Raise
2
-
5
Abs Crunch (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
-
2
Leg Extension
2
-
3
Lying Leg Curl
2
-
4
Seated Calf Raise
2
-
5
Abs Crunch (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Incline Bench Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Incline Bench Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Incline Bench Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Incline Bench Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Incline Bench Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Incline Bench Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Incline Bench Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Incline Bench Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Hammer Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
-
2
Leg Press
2
-
3
Hack Squat
2
-
4
Leg Curl
2
-
5
Lying Leg Curl
2
-
6
Abs Crunch (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
-
2
Leg Press
2
-
3
Hack Squat
2
-
4
Leg Curl
2
-
5
Lying Leg Curl
2
-
6
Abs Crunch (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
-
2
Leg Press
2
-
3
Hack Squat
2
-
4
Leg Curl
2
-
5
Lying Leg Curl
2
-
6
Abs Crunch (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
-
2
Leg Press
2
-
3
Hack Squat
2
-
4
Leg Curl
2
-
5
Lying Leg Curl
2
-
6
Abs Crunch (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
-
2
Leg Press
2
-
3
Hack Squat
2
-
4
Leg Curl
2
-
5
Lying Leg Curl
2
-
6
Abs Crunch (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
-
2
Leg Press
2
-
3
Hack Squat
2
-
4
Leg Curl
2
-
5
Lying Leg Curl
2
-
6
Abs Crunch (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
-
2
Leg Press
2
-
3
Hack Squat
2
-
4
Leg Curl
2
-
5
Lying Leg Curl
2
-
6
Abs Crunch (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
-
2
Leg Press
2
-
3
Hack Squat
2
-
4
Leg Curl
2
-
5
Lying Leg Curl
2
-
6
Abs Crunch (Weighted)
2
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
4 Reps
-
2
Incline Bench Press (Smith Machine)
2 Sets
6 Reps
-
3
Shoulder Press (Machine)
2 Sets
-
4
Chest Supported Row (Machine)
2 Sets
-
5
Lat Pulldown
2 Sets
-
6
Lateral Raise (Dumbbell)
2 Sets
-
7
Tricep Rope Push Down (Cable)
2 Sets
-
8
Preacher Curl (Barbell)
2 Sets
-
Day 2
1
Squat (Barbell)
2 Sets
4 Reps
-
2
Leg Extension
2 Sets
-
3
Lying Leg Curl
2 Sets
-
4
Seated Calf Raise
2 Sets
-
5
Abs Crunch (Weighted)
2 Sets
-
Day 3
1
Lat Pulldown
2 Sets
-
2
Seated Row (Cable)
2 Sets
-
3
Incline Bench Press (Barbell)
2 Sets
-
4
Lateral Raise (Dumbbell)
2 Sets
-
5
Tricep Rope Push Down (Cable)
2 Sets
-
6
Hammer Curl
2 Sets
-
Day 4
1
Seated Row (Cable)
2 Sets
-
2
Leg Press
2 Sets
-
3
Hack Squat
2 Sets
-
4
Leg Curl
2 Sets
-
5
Lying Leg Curl
2 Sets
-
6
Abs Crunch (Weighted)
2 Sets
-