Upper/Lower/Cardio&Core

by Trey S.

13 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
Jun 18, 2025 12:36

Summary

Transform your fitness routine with the Upper/Lower/Cardio&Core program, a dynamic 4-week journey designed to enhance strength and endurance. Comprising five training days each week, this program expertly balances upper and lower body workouts with targeted cardio and core exercises. Expect to build muscle, improve your cardiovascular fitness, and sculpt your core with a variety of bodyweight and barbell movements. Get ready to push your limits and achieve your fitness goals!

Muscle Engagement

Front

Back

MuscleSet

Glutes

13.6%

Abs

11.5%

Quadriceps

10.7%

Hamstrings

10.5%

Triceps

8.9%

Biceps

8.1%

Chest

5.5%

Front Delts

5.1%

Lower Back

5.1%

Upper Back

5.1%

Middle Delts

4.2%

Lats

3.8%

Rear Delts

2.5%

Calves

2.1%

Adductors

1.5%

Forearms

1.3%

Other

0.5%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Bench Press (Barbell)

Dip (Bodyweight)

Pull-Up (Band)

Bent Over Row (Barbell)

Seated Overhead Press (Barbell)

Skull Crusher (Barbell)

Bicep Curl (Barbell)

Day 1

Bench Press (Barbell)

Dip (Bodyweight)

Pull-Up (Band)

Bent Over Row (Barbell)

Seated Overhead Press (Barbell)

Skull Crusher (Barbell)

Bicep Curl (Barbell)

Day 1

Bench Press (Barbell)

Dip (Bodyweight)

Pull-Up (Band)

Bent Over Row (Barbell)

Seated Overhead Press (Barbell)

Skull Crusher (Barbell)

Bicep Curl (Barbell)

Day 1

Bench Press (Barbell)

Dip (Bodyweight)

Pull-Up (Band)

Bent Over Row (Barbell)

Seated Overhead Press (Barbell)

Skull Crusher (Barbell)

Bicep Curl (Barbell)

Day 2

Squat (Bodyweight)

Trap Bar Deadlift

Hip Thrust (Barbell)

Romanian Deadlift (Barbell)

Standing Calf Raise

Day 2

Squat (Bodyweight)

Trap Bar Deadlift

Hip Thrust (Barbell)

Romanian Deadlift (Barbell)

Standing Calf Raise

Day 2

Squat (Bodyweight)

Trap Bar Deadlift

Hip Thrust (Barbell)

Romanian Deadlift (Barbell)

Standing Calf Raise

Day 2

Squat (Bodyweight)

Trap Bar Deadlift

Hip Thrust (Barbell)

Romanian Deadlift (Barbell)

Standing Calf Raise

Day 3

Sit Up

Lying Leg Raise

Plank

Run

Day 3

Sit Up

Lying Leg Raise

Plank

Run

Day 3

Sit Up

Lying Leg Raise

Plank

Run

Day 3

Sit Up

Lying Leg Raise

Plank

Run

Day 4

Chest Fly (Dumbbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Tricep Kickback

Single Arm Overhead Tricep Extension

Incline Curl (Dumbbell)

Concentration Curl

Day 4

Chest Fly (Dumbbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Tricep Kickback

Single Arm Overhead Tricep Extension

Incline Curl (Dumbbell)

Concentration Curl

Day 4

Chest Fly (Dumbbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Tricep Kickback

Single Arm Overhead Tricep Extension

Incline Curl (Dumbbell)

Concentration Curl

Day 4

Chest Fly (Dumbbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Tricep Kickback

Single Arm Overhead Tricep Extension

Incline Curl (Dumbbell)

Concentration Curl

Day 5

Split Squat (Bodyweight)

Lunge (Bodyweight)

Single Leg Hip Thrust

Single Leg Deadlift

Day 5

Split Squat (Bodyweight)

Lunge (Bodyweight)

Single Leg Hip Thrust

Single Leg Deadlift

Day 5

Split Squat (Bodyweight)

Lunge (Bodyweight)

Single Leg Hip Thrust

Single Leg Deadlift

Day 5

Split Squat (Bodyweight)

Lunge (Bodyweight)

Single Leg Hip Thrust

Single Leg Deadlift

Day 3

Sit Up

5 Sets

Lying Leg Raise

5 Sets

Plank

5 Sets

Run

1 Set

Day 1

Bench Press (Barbell)

4 Sets

Dip (Bodyweight)

4 Sets

Pull-Up (Band)

4 Sets

Bent Over Row (Barbell)

4 Sets

Seated Overhead Press (Barbell)

4 Sets

Skull Crusher (Barbell)

4 Sets

Bicep Curl (Barbell)

4 Sets

Day 2

Squat (Bodyweight)

5 Sets

Trap Bar Deadlift

4 Sets

Hip Thrust (Barbell)

4 Sets

Romanian Deadlift (Barbell)

4 Sets

Standing Calf Raise

4 Sets

Day 4

Chest Fly (Dumbbell)

4 Sets

Lateral Raise (Dumbbell)

4 Sets

Rear Delt Fly (Dumbbell)

4 Sets

Tricep Kickback

4 Sets

Single Arm Overhead Tricep Extension

4 Sets

Incline Curl (Dumbbell)

4 Sets

Concentration Curl

4 Sets

Day 5

Split Squat (Bodyweight)

4 Sets

Lunge (Bodyweight)

4 Sets

Single Leg Hip Thrust

4 Sets

Single Leg Deadlift

4 Sets