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Lower/Upper + Arnold

by Noah M.

Program Description

get big for zyzz

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 13, 2025 10:05
  • Last Edited
    May 13, 2025 11:14
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
3
4 reps
6 reps
RPE 7
RPE 6
2
Hack Squat
3
5-8 reps
RPE 9
3
Seated Hamstring Curl
3
6-12 reps
RPE 10
4
Hip Thrust (Machine)
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
3
5 reps
4 reps
RPE 8
RPE 7
2
Hack Squat
3
5-8 reps
RPE 9
3
Seated Hamstring Curl
3
6-12 reps
RPE 10
4
Hip Thrust (Machine)
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
3
6 reps
5 reps
RPE 9
RPE 8
2
Hack Squat
3
5-8 reps
RPE 9
3
Seated Hamstring Curl
3
6-12 reps
RPE 10
4
Hip Thrust (Machine)
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
3
4 reps
6 reps
RPE 7
RPE 6
2
Hack Squat
3
5-8 reps
RPE 9
3
Seated Hamstring Curl
3
6-12 reps
RPE 10
4
Hip Thrust (Machine)
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
3
5 reps
4 reps
RPE 8
RPE 7
2
Hack Squat
3
5-8 reps
RPE 9
3
Seated Hamstring Curl
3
6-12 reps
RPE 10
4
Hip Thrust (Machine)
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
3
6 reps
5 reps
RPE 9
RPE 8
2
Hack Squat
3
5-8 reps
RPE 9
3
Seated Hamstring Curl
3
6-12 reps
RPE 10
4
Hip Thrust (Machine)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4
Pull-Up (Assisted)
2
5-10 reps
RPE 10
5
Bicep Curl (Machine)
3
5-10 reps
RPE 10
6
Dip (Bodyweight)
3
8-12 reps
RPE 10
7
Lateral Raise (Machine)
3
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4
Pull-Up (Assisted)
2
5-10 reps
RPE 10
5
Bicep Curl (Machine)
3
5-10 reps
RPE 10
6
Dip (Bodyweight)
3
8-12 reps
RPE 10
7
Lateral Raise (Machine)
3
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4
Pull-Up (Assisted)
2
5-10 reps
RPE 10
5
Bicep Curl (Machine)
3
5-10 reps
RPE 10
6
Dip (Bodyweight)
3
8-12 reps
RPE 10
7
Lateral Raise (Machine)
3
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4
Pull-Up (Assisted)
2
5-10 reps
RPE 10
5
Bicep Curl (Machine)
3
5-10 reps
RPE 10
6
Dip (Bodyweight)
3
8-12 reps
RPE 10
7
Lateral Raise (Machine)
3
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4
Pull-Up (Assisted)
2
5-10 reps
RPE 10
5
Bicep Curl (Machine)
3
5-10 reps
RPE 10
6
Dip (Bodyweight)
3
8-12 reps
RPE 10
7
Lateral Raise (Machine)
3
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4
Pull-Up (Assisted)
2
5-10 reps
RPE 10
5
Bicep Curl (Machine)
3
5-10 reps
RPE 10
6
Dip (Bodyweight)
3
8-12 reps
RPE 10
7
Lateral Raise (Machine)
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
4 reps
6 reps
RPE 7
RPE 6
2
Belt Squat RDL
3
5-10 reps
RPE 8
3
Leg Extension
3
6-12 reps
RPE 10
4
Glute Med Kickback
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
5 reps
4 reps
RPE 8
RPE 7
2
Belt Squat RDL
3
5-10 reps
RPE 8
3
Leg Extension
3
6-12 reps
RPE 10
4
Glute Med Kickback
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
6 reps
5 reps
RPE 9
RPE 8
2
Belt Squat RDL
3
5-10 reps
RPE 8
3
Leg Extension
3
6-12 reps
RPE 10
4
Glute Med Kickback
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
4 reps
6 reps
RPE 7
RPE 6
2
Belt Squat RDL
3
5-10 reps
RPE 8
3
Leg Extension
3
6-12 reps
RPE 10
4
Glute Med Kickback
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
5 reps
4 reps
RPE 8
RPE 7
2
Belt Squat RDL
3
5-10 reps
RPE 8
3
Leg Extension
3
6-12 reps
RPE 10
4
Glute Med Kickback
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
6 reps
5 reps
RPE 9
RPE 8
2
Belt Squat RDL
3
5-10 reps
RPE 8
3
Leg Extension
3
6-12 reps
RPE 10
4
Glute Med Kickback
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
4 reps
6 reps
RPE 7
RPE 6
2
T-Bar Row
3
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 10
4
Wide Grip Lat Pulldown
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
4 reps
6 reps
RPE 7
RPE 6
2
T-Bar Row
3
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 10
4
Wide Grip Lat Pulldown
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
4 reps
6 reps
RPE 7
RPE 6
2
T-Bar Row
3
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 10
4
Wide Grip Lat Pulldown
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
4 reps
6 reps
RPE 7
RPE 6
2
T-Bar Row
3
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 10
4
Wide Grip Lat Pulldown
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
4 reps
6 reps
RPE 7
RPE 6
2
T-Bar Row
3
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 10
4
Wide Grip Lat Pulldown
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
4 reps
6 reps
RPE 7
RPE 6
2
T-Bar Row
3
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 10
4
Wide Grip Lat Pulldown
3
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
4-8 reps
RPE 9
2
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 9.5
3
Machine Hammer Curl
2
5-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
4-8 reps
RPE 9
2
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 9.5
3
Machine Hammer Curl
2
5-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
4-8 reps
RPE 9
2
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 9.5
3
Machine Hammer Curl
2
5-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
4-8 reps
RPE 9
2
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 9.5
3
Machine Hammer Curl
2
5-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
4-8 reps
RPE 9
2
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 9.5
3
Machine Hammer Curl
2
5-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
4-8 reps
RPE 9
2
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 9.5
3
Machine Hammer Curl
2
5-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Stiff Leg Deadlift
1 Set
3 Sets
4 Reps
6 Reps
@7
@6
2
Hack Squat
3 Sets
5-8 Reps
@9
3
Seated Hamstring Curl
3 Sets
6-12 Reps
@10
4
Hip Thrust (Machine)
3 Sets
6-12 Reps
@10
Day 2
1
Incline Bench Press (Barbell)
3 Sets
4-6 Reps
@9
2
Chest Supported Row (Machine)
3 Sets
5-10 Reps
@10
3
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
4
Pull-Up (Assisted)
2 Sets
5-10 Reps
@10
5
Bicep Curl (Machine)
3 Sets
5-10 Reps
@10
6
Dip (Bodyweight)
3 Sets
8-12 Reps
@10
7
Lateral Raise (Machine)
3 Sets
5-10 Reps
@10
Day 3
1
High Bar Squat (Barbell)
1 Set
3 Sets
4 Reps
6 Reps
@7
@6
2
Belt Squat RDL
3 Sets
5-10 Reps
@8
3
Leg Extension
3 Sets
6-12 Reps
@10
4
Glute Med Kickback
3 Sets
5-10 Reps
@10
Day 4
1
Bench Press (Paused)
1 Set
3 Sets
4 Reps
6 Reps
@7
@6
2
T-Bar Row
3 Sets
4-8 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
4-8 Reps
@10
4
Wide Grip Lat Pulldown
3 Sets
5-10 Reps
@10
Day 5
1
Seated Overhead Press (Barbell)
3 Sets
4-8 Reps
@9
2
Preacher Curl (Dumbbell)
3 Sets
5-10 Reps
@9.5
3
Machine Hammer Curl
2 Sets
5-10 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
6-12 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
6-12 Reps
@10
7
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@10