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BoostcampPNG

Power building upper lower

by Liam E.

Program Description

Get bigger than the low taper fade meme

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 05, 2025 12:06
  • Last Edited
    Mar 12, 2025 01:59
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Dip (Weighted)
3
6 reps
-
3
Lateral Raise (Cable)
5
10 reps
-
4
Bicep Curl (EZ Bar)
3
6 reps
-
5
Tricep Pushdown (Cable)
5
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Dip (Weighted)
3
6 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
5
10 reps
-
5
Bicep Curl (EZ Bar)
5
6 reps
-
6
Tricep Pushdown (Cable)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Dip (Weighted)
3
6 reps
-
3
Lateral Raise (Cable)
5
10 reps
-
4
Bicep Curl (EZ Bar)
3
6 reps
-
5
Tricep Pushdown (Cable)
5
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Dip (Weighted)
3
6 reps
-
3
Lateral Raise (Cable)
5
10 reps
-
4
Bicep Curl (EZ Bar)
3
6 reps
-
5
Tricep Pushdown (Cable)
5
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Dip (Weighted)
3
6 reps
-
3
Lateral Raise (Cable)
5
10 reps
-
4
Bicep Curl (EZ Bar)
3
6 reps
-
5
Tricep Pushdown (Cable)
5
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Dip (Weighted)
3
6 reps
-
3
Lateral Raise (Cable)
5
10 reps
-
4
Bicep Curl (EZ Bar)
3
6 reps
-
5
Tricep Pushdown (Cable)
5
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Dip (Weighted)
3
6 reps
-
3
Lateral Raise (Cable)
5
10 reps
-
4
Bicep Curl (EZ Bar)
3
6 reps
-
5
Tricep Pushdown (Cable)
5
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Dip (Weighted)
3
6 reps
-
3
Lateral Raise (Cable)
5
10 reps
-
4
Bicep Curl (EZ Bar)
3
6 reps
-
5
Tricep Pushdown (Cable)
5
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Dip (Weighted)
3
6 reps
-
3
Lateral Raise (Cable)
5
10 reps
-
4
Bicep Curl (EZ Bar)
3
6 reps
-
5
Tricep Pushdown (Cable)
5
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Dip (Weighted)
3
6 reps
-
3
Lateral Raise (Cable)
5
10 reps
-
4
Bicep Curl (EZ Bar)
3
6 reps
-
5
Tricep Pushdown (Cable)
5
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Deadlift (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Leg Extension
5
10 reps
-
6
Seated Hamstring Curl
3
6 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Calf Raise (Leg Press)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Deadlift (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Leg Extension
5
10 reps
-
6
Seated Hamstring Curl
3
6 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Calf Raise (Leg Press)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Deadlift (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Leg Extension
5
10 reps
-
6
Seated Hamstring Curl
3
6 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Calf Raise (Leg Press)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Deadlift (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Leg Extension
5
10 reps
-
6
Seated Hamstring Curl
3
6 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Calf Raise (Leg Press)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Deadlift (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Leg Extension
5
10 reps
-
6
Seated Hamstring Curl
3
6 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Calf Raise (Leg Press)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Deadlift (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Leg Extension
5
10 reps
-
6
Seated Hamstring Curl
3
6 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Calf Raise (Leg Press)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Deadlift (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Leg Extension
5
10 reps
-
6
Seated Hamstring Curl
3
6 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Calf Raise (Leg Press)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Deadlift (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Leg Extension
5
10 reps
-
6
Seated Hamstring Curl
3
6 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Calf Raise (Leg Press)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Deadlift (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Leg Extension
5
10 reps
-
6
Seated Hamstring Curl
3
6 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Calf Raise (Leg Press)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Deadlift (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Leg Extension
5
10 reps
-
6
Seated Hamstring Curl
3
6 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Calf Raise (Leg Press)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Lateral Raise (Cable)
5
10 reps
-
4
Preacher Curl (EZ Bar)
3
6 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Lateral Raise (Cable)
5
10 reps
-
5
Preacher Curl (EZ Bar)
5
6 reps
-
6
Overhead Tricep Extension (Cable)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Lateral Raise (Cable)
5
10 reps
-
4
Preacher Curl (EZ Bar)
3
6 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Lateral Raise (Cable)
5
10 reps
-
4
Preacher Curl (EZ Bar)
3
6 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Lateral Raise (Cable)
5
10 reps
-
4
Preacher Curl (EZ Bar)
3
6 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Lateral Raise (Cable)
5
10 reps
-
4
Preacher Curl (EZ Bar)
3
6 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Lateral Raise (Cable)
5
10 reps
-
4
Preacher Curl (EZ Bar)
3
6 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Lateral Raise (Cable)
5
10 reps
-
4
Preacher Curl (EZ Bar)
3
6 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Lateral Raise (Cable)
5
10 reps
-
4
Preacher Curl (EZ Bar)
3
6 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Lateral Raise (Cable)
5
10 reps
-
4
Preacher Curl (EZ Bar)
3
6 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Lat Pulldown
3
6 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Press (45 Degrees)
5
6 reps
-
6
Seated Hamstring Curl
3
6 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Calf Raise (Leg Press)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Lat Pulldown
3
6 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Press (45 Degrees)
5
6 reps
-
6
Seated Hamstring Curl
3
6 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Calf Raise (Leg Press)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Lat Pulldown
3
6 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Press (45 Degrees)
5
6 reps
-
6
Seated Hamstring Curl
3
6 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Calf Raise (Leg Press)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Lat Pulldown
3
6 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Press (45 Degrees)
5
6 reps
-
6
Seated Hamstring Curl
3
6 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Calf Raise (Leg Press)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Lat Pulldown
3
6 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Press (45 Degrees)
5
6 reps
-
6
Seated Hamstring Curl
3
6 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Calf Raise (Leg Press)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Lat Pulldown
3
6 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Press (45 Degrees)
5
6 reps
-
6
Seated Hamstring Curl
3
6 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Calf Raise (Leg Press)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Lat Pulldown
3
6 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Press (45 Degrees)
5
6 reps
-
6
Seated Hamstring Curl
3
6 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Calf Raise (Leg Press)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Lat Pulldown
3
6 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Press (45 Degrees)
5
6 reps
-
6
Seated Hamstring Curl
3
6 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Calf Raise (Leg Press)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Lat Pulldown
3
6 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Press (45 Degrees)
5
6 reps
-
6
Seated Hamstring Curl
3
6 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Calf Raise (Leg Press)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Lat Pulldown
3
6 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Press (45 Degrees)
5
6 reps
-
6
Seated Hamstring Curl
3
6 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Calf Raise (Leg Press)
5
10 reps
-
Week 1
1 / 10 Weeks
Day 2
1
Squat (Barbell)
3 Sets
3 Reps
-
2
Deadlift (Barbell)
3 Sets
6 Reps
-
3
Pull-Up (Weighted)
3 Sets
6 Reps
-
4
Bent Over Row (Dumbbell)
3 Sets
10 Reps
-
5
Leg Extension
5 Sets
10 Reps
-
6
Seated Hamstring Curl
3 Sets
6 Reps
-
7
Hip Adductor (Machine)
3 Sets
10 Reps
-
8
Calf Raise (Leg Press)
5 Sets
10 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
3 Reps
-
2
Squat (Barbell)
3 Sets
6 Reps
-
3
Lat Pulldown
3 Sets
6 Reps
-
4
Seated Row (Cable)
3 Sets
10 Reps
-
5
Leg Press (45 Degrees)
5 Sets
6 Reps
-
6
Seated Hamstring Curl
3 Sets
6 Reps
-
7
Hip Adductor (Machine)
3 Sets
10 Reps
-
8
Calf Raise (Leg Press)
5 Sets
10 Reps
-
Day 3
1
Bench Press (Barbell)
4 Sets
6 Reps
-
2
Overhead Press (Barbell)
3 Sets
6 Reps
-
3
Lateral Raise (Cable)
5 Sets
10 Reps
-
4
Preacher Curl (EZ Bar)
3 Sets
6 Reps
-
5
Overhead Tricep Extension (Cable)
5 Sets
10 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
Day 1
1
Bench Press (Barbell)
4 Sets
3 Reps
-
2
Dip (Weighted)
3 Sets
6 Reps
-
3
Lateral Raise (Cable)
5 Sets
10 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
6 Reps
-
5
Tricep Pushdown (Cable)
5 Sets
10 Reps
-
6
Hammer Curl
3 Sets
10 Reps
-