Upper/Lower/Cardio&Core

by Trey S.

8 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
Sep 29, 2024 04:03

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

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

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

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

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

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

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

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

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

1

Sit Up

5

2

Lying Leg Raise

5

3

Plank

5

4

Run

1

Day 3

1

Sit Up

5

2

Lying Leg Raise

5

3

Plank

5

4

Run

1

Day 3

1

Sit Up

5

2

Lying Leg Raise

5

3

Plank

5

4

Run

1

Day 3

1

Sit Up

5

2

Lying Leg Raise

5

3

Plank

5

4

Run

1

Day 4

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

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

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

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

1

Split Squat (Bodyweight)

4

2

Lunge (Bodyweight)

4

3

Single Leg Hip Thrust

4

4

Single Leg Deadlift

4

Day 5

1

Split Squat (Bodyweight)

4

2

Lunge (Bodyweight)

4

3

Single Leg Hip Thrust

4

4

Single Leg Deadlift

4

Day 5

1

Split Squat (Bodyweight)

4

2

Lunge (Bodyweight)

4

3

Single Leg Hip Thrust

4

4

Single Leg Deadlift

4

Day 5

1

Split Squat (Bodyweight)

4

2

Lunge (Bodyweight)

4

3

Single Leg Hip Thrust

4

4

Single Leg Deadlift

4

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