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BoostcampPNG

Modified upper/lower for bodybuilding

by Panagiotis M.

Program Description

Put as much muscle mass as possible

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 03, 2025 02:27
  • Last Edited
    Jun 18, 2025 08:34

Summary

Unleash your potential with this 8-week Modified Upper/Lower Bodybuilding program, designed for serious lifters ready to sculpt and define their physique. Training four days a week, you'll engage in a balanced mix of compound and isolation exercises, targeting major muscle groups for optimal growth. Each session is meticulously crafted to challenge your strength and endurance, featuring essential lifts like the Bench Press and High Bar Squat. Get ready to elevate your training and achieve the results you've been striving for!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
12 reps
RPE 9
4
Lat Pulldown
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Face Pull
3
12 reps
-
7
Upright Row (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
12 reps
RPE 9
4
Lat Pulldown
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Face Pull
3
12 reps
-
7
Upright Row (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
12 reps
RPE 9
4
Lat Pulldown
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Face Pull
3
12 reps
-
7
Upright Row (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
12 reps
RPE 9
4
Lat Pulldown
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Face Pull
3
12 reps
-
7
Upright Row (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
12 reps
RPE 9
4
Lat Pulldown
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Face Pull
3
12 reps
-
7
Upright Row (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
12 reps
RPE 9
4
Lat Pulldown
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Face Pull
3
12 reps
-
7
Upright Row (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
12 reps
RPE 9
4
Lat Pulldown
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Face Pull
3
12 reps
-
7
Upright Row (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
12 reps
RPE 9
4
Lat Pulldown
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Face Pull
3
12 reps
-
7
Upright Row (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 9
2
Hack Squat
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Hammer Curl
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Preacher Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 9
2
Hack Squat
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Hammer Curl
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Preacher Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 9
2
Hack Squat
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Hammer Curl
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Preacher Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 9
2
Hack Squat
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Hammer Curl
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Preacher Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 9
2
Hack Squat
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Hammer Curl
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Preacher Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 9
2
Hack Squat
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Hammer Curl
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Preacher Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 9
2
Hack Squat
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Hammer Curl
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Preacher Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 9
2
Hack Squat
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Hammer Curl
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Preacher Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Dumbbell Row
2
10 reps
-
4
Incline Chest Press (Machine)
3
10 reps
-
5
Pec Deck (Machine)
3
12 reps
-
6
Lateral Raise (Cable)
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Dumbbell Row
2
10 reps
-
4
Incline Chest Press (Machine)
3
10 reps
-
5
Pec Deck (Machine)
3
12 reps
-
6
Lateral Raise (Cable)
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Dumbbell Row
2
10 reps
-
4
Incline Chest Press (Machine)
3
10 reps
-
5
Pec Deck (Machine)
3
12 reps
-
6
Lateral Raise (Cable)
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Dumbbell Row
2
10 reps
-
4
Incline Chest Press (Machine)
3
10 reps
-
5
Pec Deck (Machine)
3
12 reps
-
6
Lateral Raise (Cable)
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Dumbbell Row
2
10 reps
-
4
Incline Chest Press (Machine)
3
10 reps
-
5
Pec Deck (Machine)
3
12 reps
-
6
Lateral Raise (Cable)
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Dumbbell Row
2
10 reps
-
4
Incline Chest Press (Machine)
3
10 reps
-
5
Pec Deck (Machine)
3
12 reps
-
6
Lateral Raise (Cable)
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Dumbbell Row
2
10 reps
-
4
Incline Chest Press (Machine)
3
10 reps
-
5
Pec Deck (Machine)
3
12 reps
-
6
Lateral Raise (Cable)
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Dumbbell Row
2
10 reps
-
4
Incline Chest Press (Machine)
3
10 reps
-
5
Pec Deck (Machine)
3
12 reps
-
6
Lateral Raise (Cable)
5
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
3
Incline Chest Fly (Dumbbell)
2 Sets
12 Reps
@9
4
Lat Pulldown
3 Sets
10 Reps
-
5
Chest Supported Row (Machine)
3 Sets
10 Reps
-
6
Face Pull
3 Sets
12 Reps
-
7
Upright Row (Cable)
3 Sets
12 Reps
-
Day 2
1
High Bar Squat (Barbell)
3 Sets
8 Reps
@9
2
Hack Squat
3 Sets
8 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4
Hammer Curl
3 Sets
8 Reps
-
5
Bicep Curl (Barbell)
3 Sets
8 Reps
-
6
Preacher Curl (Dumbbell)
2 Sets
12 Reps
-
Day 3
1
Pull-Up (Weighted)
3 Sets
6 Reps
-
2
Bent Over Row (Barbell)
3 Sets
8 Reps
-
3
Dumbbell Row
2 Sets
10 Reps
-
4
Incline Chest Press (Machine)
3 Sets
10 Reps
-
5
Pec Deck (Machine)
3 Sets
12 Reps
-
6
Lateral Raise (Cable)
5 Sets
12 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
Stiff Leg Deadlift
3 Sets
8 Reps
-
3
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
5
Bench Press (Close Grip)
3 Sets
8 Reps
-