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BoostcampPNG

Upper_Lower

by Aleksandr Z.
2 athletes joined
5.0
(1 rating)

Program Description

2 day 2xweek

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 29, 2023 05:53
  • Last Edited
    Apr 18, 2025 04:18

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.
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.3%
Upper Back
9.9%
Glutes
9.4%
Calves
9.4%
Chest
7.8%
Lats
7.5%
Triceps
7.1%
Quadriceps
7.1%
Front Delts
6.6%
Rear Delts
5.7%
Middle Delts
4.7%
Biceps
4.5%
Lower Back
3.8%
Abs
3.3%
Adductors
1.9%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 8
2
Stiff Leg Deadlift
1
6 reps
RPE 8
3
Hack Squat
1
12 reps
RPE 8
4
Lying Leg Curl
1
12 reps
RPE 8
5
Standing Calf Raise
1
8 reps
RPE 8
6
Seated Calf Raise
1
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 8
2
Stiff Leg Deadlift
1
6 reps
RPE 8
3
Hack Squat
1
12 reps
RPE 8
4
Lying Leg Curl
1
12 reps
RPE 8
5
Standing Calf Raise
1
8 reps
RPE 8
6
Seated Calf Raise
1
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 8
2
Stiff Leg Deadlift
1
6 reps
RPE 8
3
Hack Squat
1
12 reps
RPE 8
4
Lying Leg Curl
1
12 reps
RPE 8
5
Standing Calf Raise
1
8 reps
RPE 8
6
Seated Calf Raise
1
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 8
2
Stiff Leg Deadlift
1
6 reps
RPE 8
3
Hack Squat
1
12 reps
RPE 8
4
Lying Leg Curl
1
12 reps
RPE 8
5
Standing Calf Raise
1
8 reps
RPE 8
6
Seated Calf Raise
1
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 8
2
Stiff Leg Deadlift
1
6 reps
RPE 8
3
Hack Squat
1
12 reps
RPE 8
4
Lying Leg Curl
1
12 reps
RPE 8
5
Standing Calf Raise
1
8 reps
RPE 8
6
Seated Calf Raise
1
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 8
2
Stiff Leg Deadlift
1
6 reps
RPE 8
3
Hack Squat
1
12 reps
RPE 8
4
Lying Leg Curl
1
12 reps
RPE 8
5
Standing Calf Raise
1
8 reps
RPE 8
6
Seated Calf Raise
1
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 8
2
Stiff Leg Deadlift
1
6 reps
RPE 8
3
Hack Squat
1
12 reps
RPE 8
4
Lying Leg Curl
1
12 reps
RPE 8
5
Standing Calf Raise
1
8 reps
RPE 8
6
Seated Calf Raise
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 8
2
Barbell Row
1
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
12 reps
RPE 8
4
Lat Pulldown
1
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
7
Chin-Up (Weighted)
1
10 reps
RPE 8
8
Lying Tricep Extension (Barbell)
1
12 reps
RPE 8
9
Alternating Dumbbell Curl
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 8
2
Barbell Row
1
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
12 reps
RPE 8
4
Lat Pulldown
1
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
7
Chin-Up (Weighted)
1
10 reps
RPE 8
8
Lying Tricep Extension (Barbell)
1
12 reps
RPE 8
9
Alternating Dumbbell Curl
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 8
2
Barbell Row
1
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
12 reps
RPE 8
4
Lat Pulldown
1
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
7
Chin-Up (Weighted)
1
10 reps
RPE 8
8
Lying Tricep Extension (Barbell)
1
12 reps
RPE 8
9
Alternating Dumbbell Curl
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 8
2
Barbell Row
1
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
12 reps
RPE 8
4
Lat Pulldown
1
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
7
Chin-Up (Weighted)
1
10 reps
RPE 8
8
Lying Tricep Extension (Barbell)
1
12 reps
RPE 8
9
Alternating Dumbbell Curl
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 8
2
Barbell Row
1
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
12 reps
RPE 8
4
Lat Pulldown
1
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
7
Chin-Up (Weighted)
1
10 reps
RPE 8
8
Lying Tricep Extension (Barbell)
1
12 reps
RPE 8
9
Alternating Dumbbell Curl
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 8
2
Barbell Row
1
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
12 reps
RPE 8
4
Lat Pulldown
1
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
7
Chin-Up (Weighted)
1
10 reps
RPE 8
8
Lying Tricep Extension (Barbell)
1
12 reps
RPE 8
9
Alternating Dumbbell Curl
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 8
2
Barbell Row
1
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
12 reps
RPE 8
4
Lat Pulldown
1
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
7
Chin-Up (Weighted)
1
10 reps
RPE 8
8
Lying Tricep Extension (Barbell)
1
12 reps
RPE 8
9
Alternating Dumbbell Curl
1
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
RPE 8
2
Stiff Leg Deadlift
1
8 reps
RPE 8
3
Hack Squat
1
10 reps
RPE 8
4
Lying Leg Curl
1
12 reps
RPE 8
5
Standing Calf Raise
1
10 reps
RPE 8
6
Seated Calf Raise
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
RPE 8
2
Stiff Leg Deadlift
1
8 reps
RPE 8
3
Hack Squat
1
10 reps
RPE 8
4
Lying Leg Curl
1
12 reps
RPE 8
5
Standing Calf Raise
1
10 reps
RPE 8
6
Seated Calf Raise
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
RPE 8
2
Stiff Leg Deadlift
1
8 reps
RPE 8
3
Hack Squat
1
10 reps
RPE 8
4
Lying Leg Curl
1
12 reps
RPE 8
5
Standing Calf Raise
1
10 reps
RPE 8
6
Seated Calf Raise
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
RPE 8
2
Stiff Leg Deadlift
1
8 reps
RPE 8
3
Hack Squat
1
10 reps
RPE 8
4
Lying Leg Curl
1
12 reps
RPE 8
5
Standing Calf Raise
1
10 reps
RPE 8
6
Seated Calf Raise
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
RPE 8
2
Stiff Leg Deadlift
1
8 reps
RPE 8
3
Hack Squat
1
10 reps
RPE 8
4
Lying Leg Curl
1
12 reps
RPE 8
5
Standing Calf Raise
1
10 reps
RPE 8
6
Seated Calf Raise
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
RPE 8
2
Stiff Leg Deadlift
1
8 reps
RPE 8
3
Hack Squat
1
10 reps
RPE 8
4
Lying Leg Curl
1
12 reps
RPE 8
5
Standing Calf Raise
1
10 reps
RPE 8
6
Seated Calf Raise
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
RPE 8
2
Stiff Leg Deadlift
1
8 reps
RPE 8
3
Hack Squat
1
10 reps
RPE 8
4
Lying Leg Curl
1
12 reps
RPE 8
5
Standing Calf Raise
1
10 reps
RPE 8
6
Seated Calf Raise
1
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8 reps
RPE 8
2
Pull-Up (Weighted)
1
8 reps
RPE 8
3
Cable Crossover
1
12 reps
RPE 8
4
Seated Row (Cable)
1
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
1
12 reps
RPE 8
7
Dip (Weighted)
1
10 reps
RPE 8
8
Alternating Dumbbell Curl
1
12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8 reps
RPE 8
2
Pull-Up (Weighted)
1
8 reps
RPE 8
3
Cable Crossover
1
12 reps
RPE 8
4
Seated Row (Cable)
1
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
1
12 reps
RPE 8
7
Dip (Weighted)
1
10 reps
RPE 8
8
Alternating Dumbbell Curl
1
12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8 reps
RPE 8
2
Pull-Up (Weighted)
1
8 reps
RPE 8
3
Cable Crossover
1
12 reps
RPE 8
4
Seated Row (Cable)
1
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
1
12 reps
RPE 8
7
Dip (Weighted)
1
10 reps
RPE 8
8
Alternating Dumbbell Curl
1
12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8 reps
RPE 8
2
Pull-Up (Weighted)
1
8 reps
RPE 8
3
Cable Crossover
1
12 reps
RPE 8
4
Seated Row (Cable)
1
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
1
12 reps
RPE 8
7
Dip (Weighted)
1
10 reps
RPE 8
8
Alternating Dumbbell Curl
1
12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8 reps
RPE 8
2
Pull-Up (Weighted)
1
8 reps
RPE 8
3
Cable Crossover
1
12 reps
RPE 8
4
Seated Row (Cable)
1
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
1
12 reps
RPE 8
7
Dip (Weighted)
1
10 reps
RPE 8
8
Alternating Dumbbell Curl
1
12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8 reps
RPE 8
2
Pull-Up (Weighted)
1
8 reps
RPE 8
3
Cable Crossover
1
12 reps
RPE 8
4
Seated Row (Cable)
1
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
1
12 reps
RPE 8
7
Dip (Weighted)
1
10 reps
RPE 8
8
Alternating Dumbbell Curl
1
12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8 reps
RPE 8
2
Pull-Up (Weighted)
1
8 reps
RPE 8
3
Cable Crossover
1
12 reps
RPE 8
4
Seated Row (Cable)
1
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
1
12 reps
RPE 8
7
Dip (Weighted)
1
10 reps
RPE 8
8
Alternating Dumbbell Curl
1
12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
1
15 reps
RPE 8
Week 1
1 / 7 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@8
2
Stiff Leg Deadlift
4 Sets
6 Reps
@8
3
Hack Squat
2 Sets
12 Reps
@8
4
Lying Leg Curl
2 Sets
12 Reps
@8
5
Standing Calf Raise
4 Sets
8 Reps
@8
6
Seated Calf Raise
4 Sets
8 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
@8
2
Barbell Row
4 Sets
6 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@8
4
Lat Pulldown
2 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
6
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
@8
7
Chin-Up (Weighted)
2 Sets
10 Reps
@8
8
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@8
9
Alternating Dumbbell Curl
1 Set
12 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Stiff Leg Deadlift
4 Sets
8 Reps
@8
3
Hack Squat
2 Sets
10 Reps
@8
4
Lying Leg Curl
2 Sets
12 Reps
@8
5
Standing Calf Raise
4 Sets
10 Reps
@8
6
Seated Calf Raise
4 Sets
10 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Pull-Up (Weighted)
4 Sets
8 Reps
@8
3
Cable Crossover
2 Sets
12 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
6
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@8
7
Dip (Weighted)
2 Sets
10 Reps
@8
8
Alternating Dumbbell Curl
3 Sets
12 Reps
@8
9
Tricep Rope Push Down (Cable)
1 Set
15 Reps
@8