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BoostcampPNG

Supreme Lux Lifts

by Hannah
2 athletes joined

Program Description

Upper Lower program to maintain upper body size while growing lagging lower body.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 31, 2024 07:43
  • Last Edited
    Jun 07, 2024 05:07

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
16 reps
RPE 8
2
Squat (Barbell)
4
8-12 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 7
4
Leg Press
3
10-16 reps
-
5
Leg Extension
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
16 reps
RPE 8
2
Squat (Barbell)
4
8-12 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 7
4
Leg Press
3
10-16 reps
-
5
Leg Extension
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
16 reps
RPE 8
2
Squat (Barbell)
4
8-12 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 7
4
Leg Press
3
10-16 reps
-
5
Leg Extension
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
16 reps
RPE 8
2
Squat (Barbell)
4
8-12 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 7
4
Leg Press
3
10-16 reps
-
5
Leg Extension
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
16 reps
RPE 8
2
Squat (Barbell)
4
8-12 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 7
4
Leg Press
3
10-16 reps
-
5
Leg Extension
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
16 reps
RPE 8
2
Squat (Barbell)
4
8-12 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 7
4
Leg Press
3
10-16 reps
-
5
Leg Extension
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
16 reps
RPE 8
2
Squat (Barbell)
4
8-12 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 7
4
Leg Press
3
10-16 reps
-
5
Leg Extension
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
16 reps
RPE 8
2
Squat (Barbell)
4
8-12 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 7
4
Leg Press
3
10-16 reps
-
5
Leg Extension
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
16 reps
RPE 8
2
Squat (Barbell)
4
8-12 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 7
4
Leg Press
3
10-16 reps
-
5
Leg Extension
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
16 reps
RPE 8
2
Squat (Barbell)
4
8-12 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 7
4
Leg Press
3
10-16 reps
-
5
Leg Extension
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
16 reps
RPE 8
2
Squat (Barbell)
4
8-12 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 7
4
Leg Press
3
10-16 reps
-
5
Leg Extension
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
16 reps
RPE 8
2
Squat (Barbell)
4
8-12 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 7
4
Leg Press
3
10-16 reps
-
5
Leg Extension
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
4
6 reps
RPE 8
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Incline Chest Press (Machine)
3
8 reps
RPE 8.5
5
Inverted Row
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
4
6 reps
RPE 8
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Incline Chest Press (Machine)
3
8 reps
RPE 8.5
5
Inverted Row
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
4
6 reps
RPE 8
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Incline Chest Press (Machine)
3
8 reps
RPE 8.5
5
Inverted Row
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
4
6 reps
RPE 8
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Incline Chest Press (Machine)
3
8 reps
RPE 8.5
5
Inverted Row
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
4
6 reps
RPE 8
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Incline Chest Press (Machine)
3
8 reps
RPE 8.5
5
Inverted Row
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
4
6 reps
RPE 8
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Incline Chest Press (Machine)
3
8 reps
RPE 8.5
5
Inverted Row
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
4
6 reps
RPE 8
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Incline Chest Press (Machine)
3
8 reps
RPE 8.5
5
Inverted Row
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
4
6 reps
RPE 8
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Incline Chest Press (Machine)
3
8 reps
RPE 8.5
5
Inverted Row
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
4
6 reps
RPE 8
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Incline Chest Press (Machine)
3
8 reps
RPE 8.5
5
Inverted Row
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
4
6 reps
RPE 8
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Incline Chest Press (Machine)
3
8 reps
RPE 8.5
5
Inverted Row
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
4
6 reps
RPE 8
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Incline Chest Press (Machine)
3
8 reps
RPE 8.5
5
Inverted Row
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
4
6 reps
RPE 8
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Incline Chest Press (Machine)
3
8 reps
RPE 8.5
5
Inverted Row
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
3
7 reps
-
4
Glute Bridge (Barbell)
3
10+ reps
RPE 8
5
Hip Abductor (Machine)
1
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
3
7 reps
-
4
Glute Bridge (Barbell)
3
10+ reps
RPE 8
5
Hip Abductor (Machine)
1
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
3
7 reps
-
4
Glute Bridge (Barbell)
3
10+ reps
RPE 8
5
Hip Abductor (Machine)
1
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
3
7 reps
-
4
Glute Bridge (Barbell)
3
10+ reps
RPE 8
5
Hip Abductor (Machine)
1
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
3
7 reps
-
4
Glute Bridge (Barbell)
3
10+ reps
RPE 8
5
Hip Abductor (Machine)
1
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
3
7 reps
-
4
Glute Bridge (Barbell)
3
10+ reps
RPE 8
5
Hip Abductor (Machine)
1
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
3
7 reps
-
4
Glute Bridge (Barbell)
3
10+ reps
RPE 8
5
Hip Abductor (Machine)
1
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
3
7 reps
-
4
Glute Bridge (Barbell)
3
10+ reps
RPE 8
5
Hip Abductor (Machine)
1
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
3
7 reps
-
4
Glute Bridge (Barbell)
3
10+ reps
RPE 8
5
Hip Abductor (Machine)
1
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
3
7 reps
-
4
Glute Bridge (Barbell)
3
10+ reps
RPE 8
5
Hip Abductor (Machine)
1
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
3
7 reps
-
4
Glute Bridge (Barbell)
3
10+ reps
RPE 8
5
Hip Abductor (Machine)
1
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
3
7 reps
-
4
Glute Bridge (Barbell)
3
10+ reps
RPE 8
5
Hip Abductor (Machine)
1
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Face Pull
3
8-12 reps
-
3
Shoulder Press (Machine)
4
8 reps
RPE 7.5
4
Bicep Curl (Machine)
3
8-10 reps
-
5
Incline Tricep Extension (Dumbbell)
4
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Face Pull
3
8-12 reps
-
3
Shoulder Press (Machine)
4
8 reps
RPE 7.5
4
Bicep Curl (Machine)
3
8-10 reps
-
5
Incline Tricep Extension (Dumbbell)
4
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Face Pull
3
8-12 reps
-
3
Shoulder Press (Machine)
4
8 reps
RPE 7.5
4
Bicep Curl (Machine)
3
8-10 reps
-
5
Incline Tricep Extension (Dumbbell)
4
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Face Pull
3
8-12 reps
-
3
Shoulder Press (Machine)
4
8 reps
RPE 7.5
4
Bicep Curl (Machine)
3
8-10 reps
-
5
Incline Tricep Extension (Dumbbell)
4
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Face Pull
3
8-12 reps
-
3
Shoulder Press (Machine)
4
8 reps
RPE 7.5
4
Bicep Curl (Machine)
3
8-10 reps
-
5
Incline Tricep Extension (Dumbbell)
4
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Face Pull
3
8-12 reps
-
3
Shoulder Press (Machine)
4
8 reps
RPE 7.5
4
Bicep Curl (Machine)
3
8-10 reps
-
5
Incline Tricep Extension (Dumbbell)
4
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Face Pull
3
8-12 reps
-
3
Shoulder Press (Machine)
4
8 reps
RPE 7.5
4
Bicep Curl (Machine)
3
8-10 reps
-
5
Incline Tricep Extension (Dumbbell)
4
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Face Pull
3
8-12 reps
-
3
Shoulder Press (Machine)
4
8 reps
RPE 7.5
4
Bicep Curl (Machine)
3
8-10 reps
-
5
Incline Tricep Extension (Dumbbell)
4
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Face Pull
3
8-12 reps
-
3
Shoulder Press (Machine)
4
8 reps
RPE 7.5
4
Bicep Curl (Machine)
3
8-10 reps
-
5
Incline Tricep Extension (Dumbbell)
4
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Face Pull
3
8-12 reps
-
3
Shoulder Press (Machine)
4
8 reps
RPE 7.5
4
Bicep Curl (Machine)
3
8-10 reps
-
5
Incline Tricep Extension (Dumbbell)
4
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Face Pull
3
8-12 reps
-
3
Shoulder Press (Machine)
4
8 reps
RPE 7.5
4
Bicep Curl (Machine)
3
8-10 reps
-
5
Incline Tricep Extension (Dumbbell)
4
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Face Pull
3
8-12 reps
-
3
Shoulder Press (Machine)
4
8 reps
RPE 7.5
4
Bicep Curl (Machine)
3
8-10 reps
-
5
Incline Tricep Extension (Dumbbell)
4
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Seated Hamstring Curl
2 Sets
16 Reps
@8
2
Squat (Barbell)
4 Sets
8-12 Reps
-
3
Walking Lunge (Dumbbell)
2 Sets
10 Reps
@7
4
Leg Press
3 Sets
10-16 Reps
-
5
Leg Extension
3 Sets
AMRAP
@10
Day 2
1
Chin-Up (Assisted)
5 Sets
8-12 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
6 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@7.5
4
Incline Chest Press (Machine)
3 Sets
8 Reps
@8.5
5
Inverted Row
2 Sets
AMRAP
-
Day 3
1
Lying Leg Curl
2 Sets
10-12 Reps
@6.5
2
Bulgarian Split Squat (Dumbbell)
4 Sets
6-10 Reps
@8.5
3
Romanian Deadlift (Dumbbell)
3 Sets
7 Reps
-
4
Glute Bridge (Barbell)
3 Sets
10+ Reps
@8
5
Hip Abductor (Machine)
1 Set
20 Reps
@7
Day 4
1
Lat Pulldown
2 Sets
12 Reps
-
2
Face Pull
3 Sets
8-12 Reps
-
3
Shoulder Press (Machine)
4 Sets
8 Reps
@7.5
4
Bicep Curl (Machine)
3 Sets
8-10 Reps
-
5
Incline Tricep Extension (Dumbbell)
4 Sets
12 Reps
-
6
V-Handle Tricep Pushdown (Cable)
1 Set
20 Reps
-