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UPPER-LOWER BODY

by null

Program Description

초급자용(머신)

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 25, 2025 09:55
  • Last Edited
    Oct 04, 2025 01:05

Summary

Transform your physique with the UPPER-LOWER BODY program, a dynamic 4-week journey designed for those ready to elevate their strength and conditioning. Committing just four days a week, you'll engage in a balanced mix of upper and lower body workouts, utilizing machines and bodyweight exercises to sculpt and define your muscles. Each session incorporates essential cardio to boost endurance and recovery, ensuring you achieve your fitness goals efficiently. Whether you're looking to build strength or improve overall fitness, this program is your path to a stronger, more confident you!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16%
Hamstrings
11.8%
Chest
10.7%
Lats
9.6%
Front Delts
8.6%
Upper Back
8.6%
Cardio
5.3%
Triceps
5.3%
Middle Delts
5.3%
Adductors
5.3%
Biceps
4.3%
Glutes
4.3%
Other
2.7%
Abductors
2.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Treadmill
1
10 reps
-
3
Pec Deck (Machine)
4
15 reps
-
4
Chest Press (Machine)
4
15 reps
-
5
Shoulder Press (Machine)
4
15 reps
-
6
Lat Pulldown
4
15 reps
-
7
Seated Row (Machine)
4
15 reps
-
8
Stair Climber
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Treadmill
1
10 reps
-
3
Pec Deck (Machine)
4
15 reps
-
4
Chest Press (Machine)
4
15 reps
-
5
Shoulder Press (Machine)
4
15 reps
-
6
Lat Pulldown
4
15 reps
-
7
Seated Row (Machine)
4
15 reps
-
8
Stair Climber
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Treadmill
1
10 reps
-
3
Pec Deck (Machine)
4
15 reps
-
4
Chest Press (Machine)
4
15 reps
-
5
Shoulder Press (Machine)
4
15 reps
-
6
Lat Pulldown
4
15 reps
-
7
Seated Row (Machine)
4
15 reps
-
8
Stair Climber
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Treadmill
1
10 reps
-
3
Pec Deck (Machine)
4
15 reps
-
4
Chest Press (Machine)
4
15 reps
-
5
Shoulder Press (Machine)
4
15 reps
-
6
Lat Pulldown
4
15 reps
-
7
Seated Row (Machine)
4
15 reps
-
8
Stair Climber
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 reps
-
2
Treadmill
1
10 reps
-
3
Leg Extension
4
20 reps
-
4
Leg Curl
4
20 reps
-
5
Leg Press
4
12 reps
-
6
Hip Adductor (Machine)
4
20 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Stair Climber
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 reps
-
2
Treadmill
1
10 reps
-
3
Leg Extension
4
20 reps
-
4
Leg Curl
4
20 reps
-
5
Leg Press
4
12 reps
-
6
Hip Adductor (Machine)
4
20 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Stair Climber
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 reps
-
2
Treadmill
1
10 reps
-
3
Leg Extension
4
20 reps
-
4
Leg Curl
4
20 reps
-
5
Leg Press
4
12 reps
-
6
Hip Adductor (Machine)
4
20 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Stair Climber
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 reps
-
2
Treadmill
1
10 reps
-
3
Leg Extension
4
20 reps
-
4
Leg Curl
4
20 reps
-
5
Leg Press
4
12 reps
-
6
Hip Adductor (Machine)
4
20 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Stair Climber
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Treadmill
1
10 reps
-
3
Pec Deck (Machine)
4
15 reps
-
4
Chest Press (Machine)
4
15 reps
-
5
Shoulder Press (Machine)
4
15 reps
-
6
Lat Pulldown
4
15 reps
-
7
Seated Row (Machine)
4
15 reps
-
8
Stair Climber
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Treadmill
1
10 reps
-
3
Pec Deck (Machine)
4
15 reps
-
4
Chest Press (Machine)
4
15 reps
-
5
Shoulder Press (Machine)
4
15 reps
-
6
Lat Pulldown
4
15 reps
-
7
Seated Row (Machine)
4
15 reps
-
8
Stair Climber
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Treadmill
1
10 reps
-
3
Pec Deck (Machine)
4
15 reps
-
4
Chest Press (Machine)
4
15 reps
-
5
Shoulder Press (Machine)
4
15 reps
-
6
Lat Pulldown
4
15 reps
-
7
Seated Row (Machine)
4
15 reps
-
8
Stair Climber
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Treadmill
1
10 reps
-
3
Pec Deck (Machine)
4
15 reps
-
4
Chest Press (Machine)
4
15 reps
-
5
Shoulder Press (Machine)
4
15 reps
-
6
Lat Pulldown
4
15 reps
-
7
Seated Row (Machine)
4
15 reps
-
8
Stair Climber
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 reps
-
2
Treadmill
1
10 reps
-
3
Leg Extension
4
20 reps
-
4
Leg Curl
4
20 reps
-
5
Leg Press
4
12 reps
-
6
Hip Adductor (Machine)
4
20 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Stair Climber
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 reps
-
2
Treadmill
1
10 reps
-
3
Leg Extension
4
20 reps
-
4
Leg Curl
4
20 reps
-
5
Leg Press
4
12 reps
-
6
Hip Adductor (Machine)
4
20 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Stair Climber
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 reps
-
2
Treadmill
1
10 reps
-
3
Leg Extension
4
20 reps
-
4
Leg Curl
4
20 reps
-
5
Leg Press
4
12 reps
-
6
Hip Adductor (Machine)
4
20 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Stair Climber
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 reps
-
2
Treadmill
1
10 reps
-
3
Leg Extension
4
20 reps
-
4
Leg Curl
4
20 reps
-
5
Leg Press
4
12 reps
-
6
Hip Adductor (Machine)
4
20 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Stair Climber
1
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Stretching
1 Set
-
2
Treadmill
1 Set
10 Reps
-
3
Pec Deck (Machine)
4 Sets
15 Reps
-
4
Chest Press (Machine)
4 Sets
15 Reps
-
5
Shoulder Press (Machine)
4 Sets
15 Reps
-
6
Lat Pulldown
4 Sets
15 Reps
-
7
Seated Row (Machine)
4 Sets
15 Reps
-
8
Stair Climber
1 Set
10 Reps
-
Day 2
1
Stretching
1 Set
1 Reps
-
2
Treadmill
1 Set
10 Reps
-
3
Leg Extension
4 Sets
20 Reps
-
4
Leg Curl
4 Sets
20 Reps
-
5
Leg Press
4 Sets
12 Reps
-
6
Hip Adductor (Machine)
4 Sets
20 Reps
-
7
Leg Press (45 Degrees)
4 Sets
12 Reps
-
8
Stair Climber
1 Set
10 Reps
-
Day 3
1
Stretching
1 Set
-
2
Treadmill
1 Set
10 Reps
-
3
Pec Deck (Machine)
4 Sets
15 Reps
-
4
Chest Press (Machine)
4 Sets
15 Reps
-
5
Shoulder Press (Machine)
4 Sets
15 Reps
-
6
Lat Pulldown
4 Sets
15 Reps
-
7
Seated Row (Machine)
4 Sets
15 Reps
-
8
Stair Climber
1 Set
10 Reps
-
Day 4
1
Stretching
1 Set
1 Reps
-
2
Treadmill
1 Set
10 Reps
-
3
Leg Extension
4 Sets
20 Reps
-
4
Leg Curl
4 Sets
20 Reps
-
5
Leg Press
4 Sets
12 Reps
-
6
Hip Adductor (Machine)
4 Sets
20 Reps
-
7
Leg Press (45 Degrees)
4 Sets
12 Reps
-
8
Stair Climber
1 Set
10 Reps
-