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Carters Upper Lower/Fullbody template

by null

Program Description

To add the benefits of upper lower and full body together a complete and total frequency machine

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 16, 2025 12:07
  • Last Edited
    Jun 16, 2025 02:59
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2
Front Squat (Barbell)
2
1
8-12 reps
4-8 reps
-
-
3
Back Extension (Weighted)
2
10 reps
-
4
Leg Extension
1
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Ankle Strength Series
1
2 reps
-
7
Decline Crunch
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2
Front Squat (Barbell)
2
1
8-12 reps
4-8 reps
-
-
3
Back Extension (Weighted)
2
10 reps
-
4
Leg Extension
1
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Ankle Strength Series
1
2 reps
-
7
Decline Crunch
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2
Front Squat (Barbell)
2
1
8-12 reps
4-8 reps
-
-
3
Back Extension (Weighted)
2
10 reps
-
4
Leg Extension
1
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Ankle Strength Series
1
2 reps
-
7
Decline Crunch
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2
Front Squat (Barbell)
2
1
8-12 reps
4-8 reps
-
-
3
Back Extension (Weighted)
2
10 reps
-
4
Leg Extension
1
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Ankle Strength Series
1
2 reps
-
7
Decline Crunch
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
-
2
AD Press
3
5-8 reps
-
3
Katana Extension
2
5-8 reps
-
4
Kelso Shrug
2
5-8 reps
-
5
Face Away Cable Curl
2
5-8 reps
-
6
Keenan Variants (your choice)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
-
2
AD Press
3
5-8 reps
-
3
Katana Extension
2
5-8 reps
-
4
Kelso Shrug
2
5-8 reps
-
5
Face Away Cable Curl
2
5-8 reps
-
6
Keenan Variants (your choice)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
-
2
AD Press
3
5-8 reps
-
3
Katana Extension
2
5-8 reps
-
4
Kelso Shrug
2
5-8 reps
-
5
Face Away Cable Curl
2
5-8 reps
-
6
Keenan Variants (your choice)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
-
2
AD Press
3
5-8 reps
-
3
Katana Extension
2
5-8 reps
-
4
Kelso Shrug
2
5-8 reps
-
5
Face Away Cable Curl
2
5-8 reps
-
6
Keenan Variants (your choice)
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5-8 reps
-
2
Lat Pulldown
1
5-8 reps
-
3
AD Press
2
5-8 reps
-
4
Hammer Curl
1
5-8 reps
-
5
Bicep Curl (Dumbbell)
1
5-8 reps
-
6
French Press
2
5-8 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
5-8 reps
-
8
Hyperextension
1
10 reps
-
9
Leg Extension
1
8-12 reps
-
10
Seated Hamstring Curl
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5-8 reps
-
2
Lat Pulldown
1
5-8 reps
-
3
AD Press
2
5-8 reps
-
4
Hammer Curl
1
5-8 reps
-
5
Bicep Curl (Dumbbell)
1
5-8 reps
-
6
French Press
2
5-8 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
5-8 reps
-
8
Hyperextension
1
10 reps
-
9
Leg Extension
1
8-12 reps
-
10
Seated Hamstring Curl
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5-8 reps
-
2
Lat Pulldown
1
5-8 reps
-
3
AD Press
2
5-8 reps
-
4
Hammer Curl
1
5-8 reps
-
5
Bicep Curl (Dumbbell)
1
5-8 reps
-
6
French Press
2
5-8 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
5-8 reps
-
8
Hyperextension
1
10 reps
-
9
Leg Extension
1
8-12 reps
-
10
Seated Hamstring Curl
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5-8 reps
-
2
Lat Pulldown
1
5-8 reps
-
3
AD Press
2
5-8 reps
-
4
Hammer Curl
1
5-8 reps
-
5
Bicep Curl (Dumbbell)
1
5-8 reps
-
6
French Press
2
5-8 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
5-8 reps
-
8
Hyperextension
1
10 reps
-
9
Leg Extension
1
8-12 reps
-
10
Seated Hamstring Curl
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
2
20 reps
-
2
Leg Extension
1
8-12 reps
-
3
Hip Abductor (Machine)
2
8-12 reps
-
4
Hyperextension
2
10 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
Ankle Strength Series
1
2 reps
-
7
Landmine Twist
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
2
20 reps
-
2
Leg Extension
1
8-12 reps
-
3
Hip Abductor (Machine)
2
8-12 reps
-
4
Hyperextension
2
10 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
Ankle Strength Series
1
2 reps
-
7
Landmine Twist
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
2
20 reps
-
2
Leg Extension
1
8-12 reps
-
3
Hip Abductor (Machine)
2
8-12 reps
-
4
Hyperextension
2
10 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
Ankle Strength Series
1
2 reps
-
7
Landmine Twist
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
2
20 reps
-
2
Leg Extension
1
8-12 reps
-
3
Hip Abductor (Machine)
2
8-12 reps
-
4
Hyperextension
2
10 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
Ankle Strength Series
1
2 reps
-
7
Landmine Twist
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
5-8 reps
-
2
Kelso Shrug
2
5-8 reps
-
3
Incline Bench Press (Barbell)
2
5-8 reps
-
4
JM Press (Smith Machine)
2
5-8 reps
-
5
Hammer Curl
2
5-8 reps
-
6
Lateral Raise (Cable)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
5-8 reps
-
2
Kelso Shrug
2
5-8 reps
-
3
Incline Bench Press (Barbell)
2
5-8 reps
-
4
JM Press (Smith Machine)
2
5-8 reps
-
5
Hammer Curl
2
5-8 reps
-
6
Lateral Raise (Cable)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
5-8 reps
-
2
Kelso Shrug
2
5-8 reps
-
3
Incline Bench Press (Barbell)
2
5-8 reps
-
4
JM Press (Smith Machine)
2
5-8 reps
-
5
Hammer Curl
2
5-8 reps
-
6
Lateral Raise (Cable)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
5-8 reps
-
2
Kelso Shrug
2
5-8 reps
-
3
Incline Bench Press (Barbell)
2
5-8 reps
-
4
JM Press (Smith Machine)
2
5-8 reps
-
5
Hammer Curl
2
5-8 reps
-
6
Lateral Raise (Cable)
2
5-8 reps
-
Week 1
1 / 4 Weeks
Day 3
1
Bench Press (Barbell)
1 Set
5-8 Reps
-
2
Lat Pulldown
1 Set
5-8 Reps
-
3
AD Press
2 Sets
5-8 Reps
-
4
Hammer Curl
1 Set
5-8 Reps
-
5
Bicep Curl (Dumbbell)
1 Set
5-8 Reps
-
6
French Press
2 Sets
5-8 Reps
-
7
V-Handle Tricep Pushdown (Cable)
1 Set
5-8 Reps
-
8
Hyperextension
1 Set
10 Reps
-
9
Leg Extension
1 Set
8-12 Reps
-
10
Seated Hamstring Curl
1 Set
8-12 Reps
-
Day 1
1
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
-
2
Front Squat (Barbell)
2 Sets
1 Set
8-12 Reps
4-8 Reps
-
-
3
Back Extension (Weighted)
2 Sets
10 Reps
-
4
Leg Extension
1 Set
8-12 Reps
-
5
Hip Abductor (Machine)
2 Sets
8-12 Reps
-
6
Ankle Strength Series
1 Set
2 Reps
-
7
Decline Crunch
2 Sets
AMRAP
-
Day 4
1
Walking Lunge
2 Sets
20 Reps
-
2
Leg Extension
1 Set
8-12 Reps
-
3
Hip Abductor (Machine)
2 Sets
8-12 Reps
-
4
Hyperextension
2 Sets
10 Reps
-
5
Seated Hamstring Curl
2 Sets
8-12 Reps
-
6
Ankle Strength Series
1 Set
2 Reps
-
7
Landmine Twist
2 Sets
10 Reps
-
Day 2
1
Bench Press (Barbell)
2 Sets
5-8 Reps
-
2
AD Press
3 Sets
5-8 Reps
-
3
Katana Extension
2 Sets
5-8 Reps
-
4
Kelso Shrug
2 Sets
5-8 Reps
-
5
Face Away Cable Curl
2 Sets
5-8 Reps
-
6
Keenan Variants (your choice)
2 Sets
5-8 Reps
-
Day 5
1
T-Bar Row
3 Sets
5-8 Reps
-
2
Kelso Shrug
2 Sets
5-8 Reps
-
3
Incline Bench Press (Barbell)
2 Sets
5-8 Reps
-
4
JM Press (Smith Machine)
2 Sets
5-8 Reps
-
5
Hammer Curl
2 Sets
5-8 Reps
-
6
Lateral Raise (Cable)
2 Sets
5-8 Reps
-