Upper Lower | Workout Programs | Boostcamp App |

Upper Lower

by Aoidhan G.

Program Description

Strength and size

Program Overview

Level

Intermediate

Goal

Powerbuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

80 minutes

Created

Mar 05, 2024 05:11

Last Edited

May 07, 2024 10:38

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Day 3

1

Standing Calf Raise

3 Sets

2

Tib Raise

3 Sets

3

Dip (Bodyweight)

3 Sets

4

Chin-Up (Bodyweight)

3 Sets

5

Incline Bench Press (Barbell)

3 Sets

6

Bent Over Row (Barbell)

3 Sets

7

Lateral Raise (Dumbbell)

4 Sets

8

Bicep Curl (Barbell)

3 Sets

10

Skull Crusher

3 Sets

Day 1

1

Standing Calf Raise

3 Sets

2

Tib Raise

3 Sets

3

Lateral Raise (Dumbbell)

5 Sets

4

Bench Press (Barbell)

3 Sets

5

Dumbbell Row

3 Sets

6

Standing Behind Neck Shoulder Press (Barbell)

3 Sets

7

Bicep Curl (Dumbbell)

3 Sets

8

Overhead Tricep Extension (Cable)

3 Sets

Day 4

1

Standing Calf Raise

3 Sets

2

Tib Raise

3 Sets

3

Deadlift (Barbell)

2 Sets

4

Hack Squat

3 Sets

5

Hamstring Curl

3 Sets

6

Front Squat (Barbell)

3 Sets

Day 2

1

Standing Calf Raise

3 Sets

2

Tib Raise

3 Sets

3

Deadlift (Barbell)

2 Sets

4

Hack Squat

3 Sets

5

Hamstring Curl

3 Sets

6

Front Squat (Barbell)

3 Sets