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upluplup

by Tiago P.
1 athletes joined

Program Description

Sbl program with inspiration from jacob oestreicher

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    120 minutes
  • Created
    Nov 10, 2025 08:03
  • Last Edited
    Nov 10, 2025 08:09
Muscle Engagement
Front
Back
MuscleSet
Biceps
11.3%
Chest
10.1%
Front Delts
10.1%
Triceps
10.1%
Upper Back
8.8%
Lats
7.6%
Quadriceps
6.7%
Hamstrings
6.7%
Rear Delts
5%
Forearms
5%
Middle Delts
5%
Glutes
5%
Calves
3.4%
Abductors
1.7%
Adductors
1.7%
Lower Back
0.8%
Abs
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-10 reps
-
2
Chest Fly (Machine)
2
6-12 reps
-
3
Wide Grip Lat Pulldown
2
4-10 reps
-
4
Single Arm Rear Delt Cable Fly
1
6-12 reps
-
5
Chest Supported Row (Machine)
1
4-10 reps
-
6
Bicep Curl (Dumbbell)
1
1
4-10 reps
6-12 reps
-
-
7
Single Arm Pushdown
2
4-12 reps
-
8
Reverse Curl (Barbell)
1
4-12 reps
-
9
Lateral Raise (Cable)
2
4-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-10 reps
-
2
Chest Fly (Machine)
2
6-12 reps
-
3
Wide Grip Lat Pulldown
2
4-10 reps
-
4
Single Arm Rear Delt Cable Fly
1
6-12 reps
-
5
Chest Supported Row (Machine)
1
4-10 reps
-
6
Bicep Curl (Dumbbell)
1
1
4-10 reps
6-12 reps
-
-
7
Single Arm Pushdown
2
4-12 reps
-
8
Reverse Curl (Barbell)
1
4-12 reps
-
9
Lateral Raise (Cable)
2
4-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-10 reps
-
2
Chest Fly (Machine)
2
6-12 reps
-
3
Wide Grip Lat Pulldown
2
4-10 reps
-
4
Single Arm Rear Delt Cable Fly
1
6-12 reps
-
5
Chest Supported Row (Machine)
1
4-10 reps
-
6
Bicep Curl (Dumbbell)
1
1
4-10 reps
6-12 reps
-
-
7
Single Arm Pushdown
2
4-12 reps
-
8
Reverse Curl (Barbell)
1
4-12 reps
-
9
Lateral Raise (Cable)
2
4-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-10 reps
-
2
Chest Fly (Machine)
2
6-12 reps
-
3
Wide Grip Lat Pulldown
2
4-10 reps
-
4
Single Arm Rear Delt Cable Fly
1
6-12 reps
-
5
Chest Supported Row (Machine)
1
4-10 reps
-
6
Bicep Curl (Dumbbell)
1
1
4-10 reps
6-12 reps
-
-
7
Single Arm Pushdown
2
4-12 reps
-
8
Reverse Curl (Barbell)
1
4-12 reps
-
9
Lateral Raise (Cable)
2
4-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-10 reps
-
2
Chest Fly (Machine)
2
6-12 reps
-
3
Wide Grip Lat Pulldown
2
4-10 reps
-
4
Single Arm Rear Delt Cable Fly
1
6-12 reps
-
5
Chest Supported Row (Machine)
1
4-10 reps
-
6
Bicep Curl (Dumbbell)
1
1
4-10 reps
6-12 reps
-
-
7
Single Arm Pushdown
2
4-12 reps
-
8
Reverse Curl (Barbell)
1
4-12 reps
-
9
Lateral Raise (Cable)
2
4-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-12 reps
-
2
Standing Calf Raise
2
4-12 reps
-
3
Leg Press (45 Degrees)
2
6-12 reps
-
4
Lying Leg Curl
1
4-10 reps
-
5
Stiff Leg Deadlift
1
-
-
6
Hip Adductor (Machine)
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-12 reps
-
2
Standing Calf Raise
2
4-12 reps
-
3
Leg Press (45 Degrees)
2
6-12 reps
-
4
Lying Leg Curl
1
4-10 reps
-
5
Stiff Leg Deadlift
1
-
-
6
Hip Adductor (Machine)
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-12 reps
-
2
Standing Calf Raise
2
4-12 reps
-
3
Leg Press (45 Degrees)
2
6-12 reps
-
4
Lying Leg Curl
1
4-10 reps
-
5
Stiff Leg Deadlift
1
-
-
6
Hip Adductor (Machine)
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-12 reps
-
2
Standing Calf Raise
2
4-12 reps
-
3
Leg Press (45 Degrees)
2
6-12 reps
-
4
Lying Leg Curl
1
4-10 reps
-
5
Stiff Leg Deadlift
1
-
-
6
Hip Adductor (Machine)
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-12 reps
-
2
Standing Calf Raise
2
4-12 reps
-
3
Leg Press (45 Degrees)
2
6-12 reps
-
4
Lying Leg Curl
1
4-10 reps
-
5
Stiff Leg Deadlift
1
-
-
6
Hip Adductor (Machine)
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-10 reps
-
2
Chest Fly (Machine)
2
6-12 reps
-
3
Wide Grip Lat Pulldown
2
4-10 reps
-
4
Single Arm Rear Delt Cable Fly
1
6-12 reps
-
5
Chest Supported Row (Machine)
1
4-10 reps
-
6
Bicep Curl (Dumbbell)
1
1
4-10 reps
6-12 reps
-
-
7
Single Arm Pushdown
2
4-12 reps
-
8
Reverse Curl (Barbell)
1
4-12 reps
-
9
Lateral Raise (Cable)
2
4-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-10 reps
-
2
Chest Fly (Machine)
2
6-12 reps
-
3
Wide Grip Lat Pulldown
2
4-10 reps
-
4
Single Arm Rear Delt Cable Fly
1
6-12 reps
-
5
Chest Supported Row (Machine)
1
4-10 reps
-
6
Bicep Curl (Dumbbell)
1
1
4-10 reps
6-12 reps
-
-
7
Single Arm Pushdown
2
4-12 reps
-
8
Reverse Curl (Barbell)
1
4-12 reps
-
9
Lateral Raise (Cable)
2
4-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-10 reps
-
2
Chest Fly (Machine)
2
6-12 reps
-
3
Wide Grip Lat Pulldown
2
4-10 reps
-
4
Single Arm Rear Delt Cable Fly
1
6-12 reps
-
5
Chest Supported Row (Machine)
1
4-10 reps
-
6
Bicep Curl (Dumbbell)
1
1
4-10 reps
6-12 reps
-
-
7
Single Arm Pushdown
2
4-12 reps
-
8
Reverse Curl (Barbell)
1
4-12 reps
-
9
Lateral Raise (Cable)
2
4-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-10 reps
-
2
Chest Fly (Machine)
2
6-12 reps
-
3
Wide Grip Lat Pulldown
2
4-10 reps
-
4
Single Arm Rear Delt Cable Fly
1
6-12 reps
-
5
Chest Supported Row (Machine)
1
4-10 reps
-
6
Bicep Curl (Dumbbell)
1
1
4-10 reps
6-12 reps
-
-
7
Single Arm Pushdown
2
4-12 reps
-
8
Reverse Curl (Barbell)
1
4-12 reps
-
9
Lateral Raise (Cable)
2
4-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-10 reps
-
2
Chest Fly (Machine)
2
6-12 reps
-
3
Wide Grip Lat Pulldown
2
4-10 reps
-
4
Single Arm Rear Delt Cable Fly
1
6-12 reps
-
5
Chest Supported Row (Machine)
1
4-10 reps
-
6
Bicep Curl (Dumbbell)
1
1
4-10 reps
6-12 reps
-
-
7
Single Arm Pushdown
2
4-12 reps
-
8
Reverse Curl (Barbell)
1
4-12 reps
-
9
Lateral Raise (Cable)
2
4-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-12 reps
-
2
Standing Calf Raise
2
4-12 reps
-
3
Leg Press (45 Degrees)
2
6-12 reps
-
4
Lying Leg Curl
1
4-10 reps
-
5
Stiff Leg Deadlift
1
-
-
6
Hip Adductor (Machine)
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-12 reps
-
2
Standing Calf Raise
2
4-12 reps
-
3
Leg Press (45 Degrees)
2
6-12 reps
-
4
Lying Leg Curl
1
4-10 reps
-
5
Stiff Leg Deadlift
1
-
-
6
Hip Adductor (Machine)
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-12 reps
-
2
Standing Calf Raise
2
4-12 reps
-
3
Leg Press (45 Degrees)
2
6-12 reps
-
4
Lying Leg Curl
1
4-10 reps
-
5
Stiff Leg Deadlift
1
-
-
6
Hip Adductor (Machine)
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-12 reps
-
2
Standing Calf Raise
2
4-12 reps
-
3
Leg Press (45 Degrees)
2
6-12 reps
-
4
Lying Leg Curl
1
4-10 reps
-
5
Stiff Leg Deadlift
1
-
-
6
Hip Adductor (Machine)
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-12 reps
-
2
Standing Calf Raise
2
4-12 reps
-
3
Leg Press (45 Degrees)
2
6-12 reps
-
4
Lying Leg Curl
1
4-10 reps
-
5
Stiff Leg Deadlift
1
-
-
6
Hip Adductor (Machine)
1
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-10 reps
-
2
Chest Fly (Machine)
2
6-12 reps
-
3
Wide Grip Lat Pulldown
2
4-10 reps
-
4
Single Arm Rear Delt Cable Fly
1
6-12 reps
-
5
Chest Supported Row (Machine)
1
4-10 reps
-
6
Bicep Curl (Dumbbell)
1
1
4-10 reps
6-12 reps
-
-
7
Single Arm Pushdown
2
4-12 reps
-
8
Reverse Curl (Barbell)
1
4-12 reps
-
9
Lateral Raise (Cable)
2
4-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-10 reps
-
2
Chest Fly (Machine)
2
6-12 reps
-
3
Wide Grip Lat Pulldown
2
4-10 reps
-
4
Single Arm Rear Delt Cable Fly
1
6-12 reps
-
5
Chest Supported Row (Machine)
1
4-10 reps
-
6
Bicep Curl (Dumbbell)
1
1
4-10 reps
6-12 reps
-
-
7
Single Arm Pushdown
2
4-12 reps
-
8
Reverse Curl (Barbell)
1
4-12 reps
-
9
Lateral Raise (Cable)
2
4-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-10 reps
-
2
Chest Fly (Machine)
2
6-12 reps
-
3
Wide Grip Lat Pulldown
2
4-10 reps
-
4
Single Arm Rear Delt Cable Fly
1
6-12 reps
-
5
Chest Supported Row (Machine)
1
4-10 reps
-
6
Bicep Curl (Dumbbell)
1
1
4-10 reps
6-12 reps
-
-
7
Single Arm Pushdown
2
4-12 reps
-
8
Reverse Curl (Barbell)
1
4-12 reps
-
9
Lateral Raise (Cable)
2
4-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-10 reps
-
2
Chest Fly (Machine)
2
6-12 reps
-
3
Wide Grip Lat Pulldown
2
4-10 reps
-
4
Single Arm Rear Delt Cable Fly
1
6-12 reps
-
5
Chest Supported Row (Machine)
1
4-10 reps
-
6
Bicep Curl (Dumbbell)
1
1
4-10 reps
6-12 reps
-
-
7
Single Arm Pushdown
2
4-12 reps
-
8
Reverse Curl (Barbell)
1
4-12 reps
-
9
Lateral Raise (Cable)
2
4-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-10 reps
-
2
Chest Fly (Machine)
2
6-12 reps
-
3
Wide Grip Lat Pulldown
2
4-10 reps
-
4
Single Arm Rear Delt Cable Fly
1
6-12 reps
-
5
Chest Supported Row (Machine)
1
4-10 reps
-
6
Bicep Curl (Dumbbell)
1
1
4-10 reps
6-12 reps
-
-
7
Single Arm Pushdown
2
4-12 reps
-
8
Reverse Curl (Barbell)
1
4-12 reps
-
9
Lateral Raise (Cable)
2
4-10 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Incline Chest Press (Machine)
1 Set
1 Set
4-10 Reps
4-10 Reps
-
-
2
Chest Fly (Machine)
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
3
Wide Grip Lat Pulldown
1 Set
1 Set
4-10 Reps
4-10 Reps
-
-
4
Single Arm Rear Delt Cable Fly
1 Set
6-12 Reps
-
5
Chest Supported Row (Machine)
1 Set
4-10 Reps
-
6
Bicep Curl (Dumbbell)
1 Set
1 Set
4-10 Reps
6-12 Reps
-
-
7
Single Arm Pushdown
1 Set
1 Set
4-12 Reps
4-12 Reps
-
-
8
Reverse Curl (Barbell)
1 Set
4-12 Reps
-
9
Lateral Raise (Cable)
1 Set
1 Set
4-10 Reps
4-10 Reps
-
-
Day 2
1
Leg Extension
1 Set
1 Set
4-12 Reps
4-12 Reps
-
-
2
Standing Calf Raise
1 Set
1 Set
4-12 Reps
4-12 Reps
-
-
3
Leg Press (45 Degrees)
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
4
Lying Leg Curl
1 Set
4-10 Reps
-
5
Stiff Leg Deadlift
1 Set
-
-
6
Hip Adductor (Machine)
1 Set
-
-
Day 3
1
Incline Chest Press (Machine)
1 Set
1 Set
4-10 Reps
4-10 Reps
-
-
2
Chest Fly (Machine)
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
3
Wide Grip Lat Pulldown
1 Set
1 Set
4-10 Reps
4-10 Reps
-
-
4
Single Arm Rear Delt Cable Fly
1 Set
6-12 Reps
-
5
Chest Supported Row (Machine)
1 Set
4-10 Reps
-
6
Bicep Curl (Dumbbell)
1 Set
1 Set
4-10 Reps
6-12 Reps
-
-
7
Single Arm Pushdown
1 Set
1 Set
4-12 Reps
4-12 Reps
-
-
8
Reverse Curl (Barbell)
1 Set
4-12 Reps
-
9
Lateral Raise (Cable)
1 Set
1 Set
4-10 Reps
4-10 Reps
-
-
Day 4
1
Leg Extension
1 Set
1 Set
4-12 Reps
4-12 Reps
-
-
2
Standing Calf Raise
1 Set
1 Set
4-12 Reps
4-12 Reps
-
-
3
Leg Press (45 Degrees)
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
4
Lying Leg Curl
1 Set
4-10 Reps
-
5
Stiff Leg Deadlift
1 Set
-
-
6
Hip Adductor (Machine)
1 Set
-
-
Day 5
1
Incline Chest Press (Machine)
1 Set
1 Set
4-10 Reps
4-10 Reps
-
-
2
Chest Fly (Machine)
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
3
Wide Grip Lat Pulldown
1 Set
1 Set
4-10 Reps
4-10 Reps
-
-
4
Single Arm Rear Delt Cable Fly
1 Set
6-12 Reps
-
5
Chest Supported Row (Machine)
1 Set
4-10 Reps
-
6
Bicep Curl (Dumbbell)
1 Set
1 Set
4-10 Reps
6-12 Reps
-
-
7
Single Arm Pushdown
1 Set
1 Set
4-12 Reps
4-12 Reps
-
-
8
Reverse Curl (Barbell)
1 Set
4-12 Reps
-
9
Lateral Raise (Cable)
1 Set
1 Set
4-10 Reps
4-10 Reps
-
-