Upper Lower | Workout Programs | Boostcamp App |

Upper Lower

by Tom C.

8 athletes joined

Program Description

To hit all muscle groups at least twice a week

Program Overview

Level

Intermediate

Goal

Bodybuilding, Muscle & Sculpting

Equipment

Full Gym

Program Length

8 weeks

Time Per Workout

60 minutes

Created

Jan 23, 2024 08:55

Last Edited

Jun 25, 2024 09:16

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Day 4

1

Bulgarian Split Squat (Dumbbell)

3 Sets

8 Reps

2

Deadlift (Barbell)

3 Sets

1 Set

5 Reps

10 Reps

3

Standing Calf Raise

4 Sets

12 Reps

4

One Arm Lateral Raise (Cable)

2 Sets

12 Reps

5

Cable Crunch

2 Sets

12 Reps

6

Lying Leg Raise

2 Sets

12 Reps

Day 1

1

Lat Pulldown

4 Sets

8 Reps

2

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

12 Reps

10 Reps

8 Reps

6 Reps

3

Chest Supported Row (Dumbbell)

3 Sets

10 Reps

4

Lateral Raise (Dumbbell)

1 Set

1 Set

1 Set

15 Reps

12 Reps

8 Reps

5

Bicep Curl (Cable)

2 Sets

12 Reps

6

Tricep Extension (Cable)

2 Sets

12 Reps

Day 2

1

Hip Thrust (Barbell)

3 Sets

10 Reps

2

Squat (Barbell)

3 Sets

6 Reps

3

Leg Curl

2 Sets

12 Reps

4

Leg Extension

2 Sets

12 Reps

5

Hip Abductor (Machine)

2 Sets

15 Reps

6

Cable Crunch

2 Sets

12 Reps

7

Decline Crunch (Weighted)

2 Sets

10 Reps

Day 3

1

Seated Row (Machine)

3 Sets

10 Reps

2

Overhead Press (Barbell)

3 Sets

8 Reps

3

Face Pull

2 Sets

10 Reps

4

Bench Press (Dumbbell)

3 Sets

8 Reps

5

Spider Curl

2 Sets

1 Set

12 Reps

6

Tricep Extension (Dumbbell)

2 Sets

12 Reps