logo
BoostcampPNG

Upper/Lower/Cardio&Core

by Trey S.
9 athletes joined

Program Description

To improve run time and improve muscular strength.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness, Powerbuilding
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 30, 2024 02:17
  • Last Edited
    Oct 31, 2024 11:49
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
Dip (Bodyweight)
4
3
Pull-Up (Band)
4
4
Bent Over Row (Barbell)
4
5
Seated Overhead Press (Barbell)
4
6
Skull Crusher (Barbell)
4
7
Bicep Curl (Barbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
Dip (Bodyweight)
4
3
Pull-Up (Band)
4
4
Bent Over Row (Barbell)
4
5
Seated Overhead Press (Barbell)
4
6
Skull Crusher (Barbell)
4
7
Bicep Curl (Barbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
Dip (Bodyweight)
4
3
Pull-Up (Band)
4
4
Bent Over Row (Barbell)
4
5
Seated Overhead Press (Barbell)
4
6
Skull Crusher (Barbell)
4
7
Bicep Curl (Barbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
Dip (Bodyweight)
4
3
Pull-Up (Band)
4
4
Bent Over Row (Barbell)
4
5
Seated Overhead Press (Barbell)
4
6
Skull Crusher (Barbell)
4
7
Bicep Curl (Barbell)
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
2
Trap Bar Deadlift
4
3
Hip Thrust (Barbell)
4
4
Romanian Deadlift (Barbell)
4
5
Standing Calf Raise
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
2
Trap Bar Deadlift
4
3
Hip Thrust (Barbell)
4
4
Romanian Deadlift (Barbell)
4
5
Standing Calf Raise
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
2
Trap Bar Deadlift
4
3
Hip Thrust (Barbell)
4
4
Romanian Deadlift (Barbell)
4
5
Standing Calf Raise
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
2
Trap Bar Deadlift
4
3
Hip Thrust (Barbell)
4
4
Romanian Deadlift (Barbell)
4
5
Standing Calf Raise
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
5
2
Lying Leg Raise
5
3
Plank
5
4
Run
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
5
2
Lying Leg Raise
5
3
Plank
5
4
Run
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
5
2
Lying Leg Raise
5
3
Plank
5
4
Run
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
5
2
Lying Leg Raise
5
3
Plank
5
4
Run
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
2
Lateral Raise (Dumbbell)
4
3
Rear Delt Fly (Dumbbell)
4
4
Tricep Kickback
4
5
Single Arm Overhead Tricep Extension
4
6
Incline Curl (Dumbbell)
4
7
Concentration Curl
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
2
Lateral Raise (Dumbbell)
4
3
Rear Delt Fly (Dumbbell)
4
4
Tricep Kickback
4
5
Single Arm Overhead Tricep Extension
4
6
Incline Curl (Dumbbell)
4
7
Concentration Curl
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
2
Lateral Raise (Dumbbell)
4
3
Rear Delt Fly (Dumbbell)
4
4
Tricep Kickback
4
5
Single Arm Overhead Tricep Extension
4
6
Incline Curl (Dumbbell)
4
7
Concentration Curl
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
2
Lateral Raise (Dumbbell)
4
3
Rear Delt Fly (Dumbbell)
4
4
Tricep Kickback
4
5
Single Arm Overhead Tricep Extension
4
6
Incline Curl (Dumbbell)
4
7
Concentration Curl
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
4
2
Lunge (Bodyweight)
4
3
Single Leg Hip Thrust
4
4
Single Leg Deadlift
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
4
2
Lunge (Bodyweight)
4
3
Single Leg Hip Thrust
4
4
Single Leg Deadlift
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
4
2
Lunge (Bodyweight)
4
3
Single Leg Hip Thrust
4
4
Single Leg Deadlift
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
4
2
Lunge (Bodyweight)
4
3
Single Leg Hip Thrust
4
4
Single Leg Deadlift
4
Week 1
1 / 4 Weeks
Day 3
1
Sit Up
5 Sets
2
Lying Leg Raise
5 Sets
3
Plank
5 Sets
4
Run
1 Set
Day 1
1
Bench Press (Barbell)
4 Sets
2
Dip (Bodyweight)
4 Sets
3
Pull-Up (Band)
4 Sets
4
Bent Over Row (Barbell)
4 Sets
5
Seated Overhead Press (Barbell)
4 Sets
6
Skull Crusher (Barbell)
4 Sets
7
Bicep Curl (Barbell)
4 Sets
Day 2
1
Squat (Bodyweight)
5 Sets
2
Trap Bar Deadlift
4 Sets
3
Hip Thrust (Barbell)
4 Sets
4
Romanian Deadlift (Barbell)
4 Sets
5
Standing Calf Raise
4 Sets
Day 4
1
Chest Fly (Dumbbell)
4 Sets
2
Lateral Raise (Dumbbell)
4 Sets
3
Rear Delt Fly (Dumbbell)
4 Sets
4
Tricep Kickback
4 Sets
5
Single Arm Overhead Tricep Extension
4 Sets
6
Incline Curl (Dumbbell)
4 Sets
7
Concentration Curl
4 Sets
Day 5
1
Split Squat (Bodyweight)
4 Sets
2
Lunge (Bodyweight)
4 Sets
3
Single Leg Hip Thrust
4 Sets
4
Single Leg Deadlift
4 Sets