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Upper Body Builder with Leg Boost
by Mumin V.
5.0
(1 rating)
Program Description
The “Upper Body Builder with Leg Boost” is a 12-week fitness routine designed to maximize upper body hypertrophy while incorporating essential leg exercises for balanced development. Perfect for beginners with 6-8 months of fitness experience, this 3-day-per-week program seamlessly integrates upper body and leg workouts within each session, ensuring comprehensive muscle growth without an extensive focus on leg training. The program is structured in three phases—building foundation, progressive overload, and peak phase—each lasting four weeks to progressively challenge and enhance your strength and muscle definition. With up to 90 minutes per session, this routine is ideal for those committed to sculpting a stronger, well-defined upper body while maintaining overall fitness.
Program Overview
Level
Novice, Beginner
Goal
Muscle & Sculpting, Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
10 minutes
Created
Jul 08, 2024 10:50
Last Edited
Jul 22, 2024 04:34
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
10-12 Reps
-
@8
@8
2
Squat (Barbell)
3 Sets
12 Reps
@8
3
Overhead Press (Dumbbell)
1 Set
2 Sets
10-12 Reps
-
@7
4
Leg Press
3 Sets
12-15 Reps
@7.5
5
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7.5
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@6
7
Dip (Bodyweight)
1 Set
10-12 Reps
@7
Day 2
1
Deadlift (Barbell)
3 Sets
10-12 Reps
@7
2
Lat Pulldown
3 Sets
8-10 Reps
@7
3
Bulgarian Split Squat (Bodyweight)
3 Sets
10-12 Reps
@7
4
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
@7
5
Leg Curl
3 Sets
12-15 Reps
@7
6
Seated Row (Cable)
3 Sets
10-12 Reps
@7
7
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@6
Day 3
1
Leg Extension
3 Sets
1 Set
12-15 Reps
-
@7-8
2
Bent Over Row (Barbell)
1 Set
2 Sets
1 Set
10-12 Reps
8-10 Reps
-
@7
@8
3
Overhead Press (Barbell)
1 Set
2 Sets
1 Set
10-12 Reps
8-10 Reps
8-10 Reps
@7
@8
4
Seated Calf Raise
3 Sets
1 Set
15-20 Reps
15-20 Reps
@7-8
5
Bicep Curl (Barbell)
1 Set
2 Sets
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8
6
Tricep Rope Push Down (Cable)
1 Set
2 Sets
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6-7
@7-8
7
Face Pull
1 Set
2 Sets
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7