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BoostcampPNG

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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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
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
2
12 reps
-
6
Tricep Extension (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
2
12 reps
-
6
Tricep Extension (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
2
12 reps
-
6
Tricep Extension (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
2
12 reps
-
6
Tricep Extension (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
2
12 reps
-
6
Tricep Extension (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
2
12 reps
-
6
Tricep Extension (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
2
12 reps
-
6
Tricep Extension (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
2
12 reps
-
6
Tricep Extension (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Leg Curl
2
12 reps
-
4
Leg Extension
2
12 reps
-
5
Hip Abductor (Machine)
2
15 reps
-
6
Cable Crunch
2
12 reps
-
7
Decline Crunch (Weighted)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Leg Curl
2
12 reps
-
4
Leg Extension
2
12 reps
-
5
Hip Abductor (Machine)
2
15 reps
-
6
Cable Crunch
2
12 reps
-
7
Decline Crunch (Weighted)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Leg Curl
2
12 reps
-
4
Leg Extension
2
12 reps
-
5
Hip Abductor (Machine)
2
15 reps
-
6
Cable Crunch
2
12 reps
-
7
Decline Crunch (Weighted)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Leg Curl
2
12 reps
-
4
Leg Extension
2
12 reps
-
5
Hip Abductor (Machine)
2
15 reps
-
6
Cable Crunch
2
12 reps
-
7
Decline Crunch (Weighted)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Leg Curl
2
12 reps
-
4
Leg Extension
2
12 reps
-
5
Hip Abductor (Machine)
2
15 reps
-
6
Cable Crunch
2
12 reps
-
7
Decline Crunch (Weighted)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Leg Curl
2
12 reps
-
4
Leg Extension
2
12 reps
-
5
Hip Abductor (Machine)
2
15 reps
-
6
Cable Crunch
2
12 reps
-
7
Decline Crunch (Weighted)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Leg Curl
2
12 reps
-
4
Leg Extension
2
12 reps
-
5
Hip Abductor (Machine)
2
15 reps
-
6
Cable Crunch
2
12 reps
-
7
Decline Crunch (Weighted)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Leg Curl
2
12 reps
-
4
Leg Extension
2
12 reps
-
5
Hip Abductor (Machine)
2
15 reps
-
6
Cable Crunch
2
12 reps
-
7
Decline Crunch (Weighted)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Face Pull
2
10 reps
-
4
Bench Press (Dumbbell)
3
8 reps
-
5
Spider Curl
2
1
12 reps
-
-
6
Tricep Extension (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Face Pull
2
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Spider Curl
2
1
12 reps
-
-
6
Tricep Extension (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Face Pull
2
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Spider Curl
2
1
12 reps
-
-
6
Tricep Extension (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Face Pull
2
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Spider Curl
2
1
12 reps
-
-
6
Tricep Extension (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Face Pull
2
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Spider Curl
2
1
12 reps
-
-
6
Tricep Extension (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Face Pull
2
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Spider Curl
2
1
12 reps
-
-
6
Tricep Extension (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Face Pull
2
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Spider Curl
2
1
12 reps
-
-
6
Tricep Extension (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Face Pull
2
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Spider Curl
2
1
12 reps
-
-
6
Tricep Extension (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
3
Standing Calf Raise
4
12 reps
-
4
One Arm Lateral Raise (Cable)
2
12 reps
-
5
Cable Crunch
2
12 reps
-
6
Lying Leg Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
3
Standing Calf Raise
4
12 reps
-
4
One Arm Lateral Raise (Cable)
2
12 reps
-
5
Cable Crunch
2
12 reps
-
6
Lying Leg Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
3
Standing Calf Raise
4
12 reps
-
4
One Arm Lateral Raise (Cable)
2
12 reps
-
5
Cable Crunch
2
12 reps
-
6
Lying Leg Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
3
Standing Calf Raise
4
12 reps
-
4
One Arm Lateral Raise (Cable)
2
12 reps
-
5
Cable Crunch
2
12 reps
-
6
Lying Leg Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
3
Standing Calf Raise
4
12 reps
-
4
One Arm Lateral Raise (Cable)
2
12 reps
-
5
Cable Crunch
2
12 reps
-
6
Lying Leg Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
3
Standing Calf Raise
4
12 reps
-
4
One Arm Lateral Raise (Cable)
2
12 reps
-
5
Cable Crunch
2
12 reps
-
6
Lying Leg Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
3
Standing Calf Raise
4
12 reps
-
4
One Arm Lateral Raise (Cable)
2
12 reps
-
5
Cable Crunch
2
12 reps
-
6
Lying Leg Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
3
Standing Calf Raise
4
12 reps
-
4
One Arm Lateral Raise (Cable)
2
12 reps
-
5
Cable Crunch
2
12 reps
-
6
Lying Leg Raise
2
12 reps
-
Week 1
1 / 8 Weeks
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
-