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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
    Mar 03, 2025 02:48
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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
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
-