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upper lower bro

by John D.

Program Description

Doing whatever it takes, right babe?

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 09, 2025 09:03
  • Last Edited
    Apr 21, 2025 07:26
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
2B
Bicep Curl (Dumbbell)
3
6-10 reps
-
3A
Abs Crunch (Weighted)
3
8-12 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
2B
Bicep Curl (Dumbbell)
3
6-10 reps
-
3A
Abs Crunch (Weighted)
3
8-12 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
2B
Bicep Curl (Dumbbell)
3
6-10 reps
-
3A
Abs Crunch (Weighted)
3
8-12 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
2B
Bicep Curl (Dumbbell)
3
6-10 reps
-
3A
Abs Crunch (Weighted)
3
8-12 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
2B
Bicep Curl (Dumbbell)
3
6-10 reps
-
3A
Abs Crunch (Weighted)
3
8-12 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
2B
Bicep Curl (Dumbbell)
3
6-10 reps
-
3A
Abs Crunch (Weighted)
3
8-12 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2A
Standing Calf Raise
3
15-20 reps
-
2B
Power Shrug
3
6-10 reps
-
3A
Leg Curl
3
12-15 reps
-
3B
Split Squat (Dumbbell)
3
8-12 reps
-
4
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2A
Standing Calf Raise
3
15-20 reps
-
2B
Power Shrug
3
6-10 reps
-
3A
Leg Curl
3
12-15 reps
-
3B
Split Squat (Dumbbell)
3
8-12 reps
-
4
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2A
Standing Calf Raise
3
15-20 reps
-
2B
Power Shrug
3
6-10 reps
-
3A
Leg Curl
3
12-15 reps
-
3B
Split Squat (Dumbbell)
3
8-12 reps
-
4
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2A
Standing Calf Raise
3
15-20 reps
-
2B
Power Shrug
3
6-10 reps
-
3A
Leg Curl
3
12-15 reps
-
3B
Split Squat (Dumbbell)
3
8-12 reps
-
4
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2A
Standing Calf Raise
3
15-20 reps
-
2B
Power Shrug
3
6-10 reps
-
3A
Leg Curl
3
12-15 reps
-
3B
Split Squat (Dumbbell)
3
8-12 reps
-
4
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2A
Standing Calf Raise
3
15-20 reps
-
2B
Power Shrug
3
6-10 reps
-
3A
Leg Curl
3
12-15 reps
-
3B
Split Squat (Dumbbell)
3
8-12 reps
-
4
Neck Curl
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise (Dumbbell)
3
10-12 reps
-
2A
Lu Raise
3
10-12 reps
-
2B
Pullover (Dumbbell)
4
8-12 reps
-
3A
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4A
Standing Calf Raise
4
10-15 reps
-
4B
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise (Dumbbell)
3
10-12 reps
-
2A
Lu Raise
3
10-12 reps
-
2B
Pullover (Dumbbell)
4
8-12 reps
-
3A
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4A
Standing Calf Raise
4
10-15 reps
-
4B
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise (Dumbbell)
3
10-12 reps
-
2A
Lu Raise
3
10-12 reps
-
2B
Pullover (Dumbbell)
4
8-12 reps
-
3A
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4A
Standing Calf Raise
4
10-15 reps
-
4B
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise (Dumbbell)
3
10-12 reps
-
2A
Lu Raise
3
10-12 reps
-
2B
Pullover (Dumbbell)
4
8-12 reps
-
3A
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4A
Standing Calf Raise
4
10-15 reps
-
4B
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise (Dumbbell)
3
10-12 reps
-
2A
Lu Raise
3
10-12 reps
-
2B
Pullover (Dumbbell)
4
8-12 reps
-
3A
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4A
Standing Calf Raise
4
10-15 reps
-
4B
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise (Dumbbell)
3
10-12 reps
-
2A
Lu Raise
3
10-12 reps
-
2B
Pullover (Dumbbell)
4
8-12 reps
-
3A
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4A
Standing Calf Raise
4
10-15 reps
-
4B
Ab Wheel
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
4
Single Arm Overhead Tricep Extension
3
10-15 reps
-
5
Fly Press (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
4
Single Arm Overhead Tricep Extension
3
10-15 reps
-
5
Fly Press (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
4
Single Arm Overhead Tricep Extension
3
10-15 reps
-
5
Fly Press (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
4
Single Arm Overhead Tricep Extension
3
10-15 reps
-
5
Fly Press (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
4
Single Arm Overhead Tricep Extension
3
10-15 reps
-
5
Fly Press (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
4
Single Arm Overhead Tricep Extension
3
10-15 reps
-
5
Fly Press (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Standing Calf Raise
3
12-15 reps
-
3
Farmer's Walk (Weighted)
3
1 reps
-
4
Leg Press
3
8-12 reps
-
5
Dragon Flag
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Standing Calf Raise
3
12-15 reps
-
3
Farmer's Walk (Weighted)
3
1 reps
-
4
Leg Press
3
8-12 reps
-
5
Dragon Flag
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Standing Calf Raise
3
12-15 reps
-
3
Farmer's Walk (Weighted)
3
1 reps
-
4
Leg Press
3
8-12 reps
-
5
Dragon Flag
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Standing Calf Raise
3
12-15 reps
-
3
Farmer's Walk (Weighted)
3
1 reps
-
4
Leg Press
3
8-12 reps
-
5
Dragon Flag
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Standing Calf Raise
3
12-15 reps
-
3
Farmer's Walk (Weighted)
3
1 reps
-
4
Leg Press
3
8-12 reps
-
5
Dragon Flag
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Standing Calf Raise
3
12-15 reps
-
3
Farmer's Walk (Weighted)
3
1 reps
-
4
Leg Press
3
8-12 reps
-
5
Dragon Flag
3
6-12 reps
-
Week 1
1 / 6 Weeks
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
-
1B
Dumbbell Row
3 Sets
8-12 Reps
-
2A
Incline Chest Fly (Dumbbell)
3 Sets
10-12 Reps
-
2B
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
-
3A
Abs Crunch (Weighted)
3 Sets
8-12 Reps
-
3B
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
3C
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
4-8 Reps
-
2A
Standing Calf Raise
3 Sets
15-20 Reps
-
2B
Power Shrug
3 Sets
6-10 Reps
-
3A
Leg Curl
3 Sets
12-15 Reps
-
3B
Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
4
Neck Curl
3 Sets
15-20 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
2
Pull-Up (Weighted)
3 Sets
4-8 Reps
-
3
Seated Wide-Grip Row (Cable)
3 Sets
10-12 Reps
-
4
Single Arm Overhead Tricep Extension
3 Sets
10-15 Reps
-
5
Fly Press (Dumbbell)
3 Sets
8-12 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
-
2
Standing Calf Raise
3 Sets
12-15 Reps
-
3
Farmer's Walk (Weighted)
3 Sets
1 Reps
-
4
Leg Press
3 Sets
8-12 Reps
-
5
Dragon Flag
3 Sets
6-12 Reps
-
Day 3
1
Y Raise (Dumbbell)
3 Sets
10-12 Reps
-
2A
Lu Raise
3 Sets
10-12 Reps
-
2B
Pullover (Dumbbell)
4 Sets
8-12 Reps
-
3A
Overhead Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
-
3B
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
-
4A
Standing Calf Raise
4 Sets
10-15 Reps
-
4B
Ab Wheel
3 Sets
10-15 Reps
-