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BoostcampPNG

Upper/Lower

by RD
1 athletes joined

Program Description

To gain strength and hypertrophy

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 09, 2024 11:26
  • Last Edited
    Aug 05, 2024 01:22
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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
Bench Press (Smith Machine)
3
5 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Single-Arm Rope Tricep Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Single-Arm Rope Tricep Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Single-Arm Rope Tricep Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Single-Arm Rope Tricep Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
5
Dip (Assisted)
3
6 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
5
Dip (Assisted)
3
6 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
5
Dip (Assisted)
3
6 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
5
Dip (Assisted)
3
6 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 7
7
Cable Crunch
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 7
7
Cable Crunch
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 7
7
Cable Crunch
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 7
7
Cable Crunch
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12 reps
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 9
5
Standing Calf Raise
3
8 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 7
7
Cable Crunch
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12 reps
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 9
5
Standing Calf Raise
3
8 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 7
7
Cable Crunch
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12 reps
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 9
5
Standing Calf Raise
3
8 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 7
7
Cable Crunch
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12 reps
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 9
5
Standing Calf Raise
3
8 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 7
7
Cable Crunch
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Underhand Lat Pulldown
3
8 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
7
Hammer Curl
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Underhand Lat Pulldown
3
8 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
7
Hammer Curl
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Underhand Lat Pulldown
3
8 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
7
Hammer Curl
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Underhand Lat Pulldown
3
8 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
7
Hammer Curl
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6 reps
RPE 8
2
Underhand Lat Pulldown
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Reverse Pec Deck
3
12 reps
RPE 8
7
Bayesian Curl
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6 reps
RPE 8
2
Underhand Lat Pulldown
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Reverse Pec Deck
3
12 reps
RPE 8
7
Bayesian Curl
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6 reps
RPE 8
2
Underhand Lat Pulldown
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Reverse Pec Deck
3
12 reps
RPE 8
7
Bayesian Curl
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6 reps
RPE 8
2
Underhand Lat Pulldown
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Reverse Pec Deck
3
12 reps
RPE 8
7
Bayesian Curl
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension (Single Leg)
3
15 reps
RPE 8
4
Single-Leg Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 7
7
Cable Crunch
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension (Single Leg)
3
15 reps
RPE 8
4
Single-Leg Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 7
7
Cable Crunch
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension (Single Leg)
3
15 reps
RPE 8
4
Single-Leg Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 7
7
Cable Crunch
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension (Single Leg)
3
15 reps
RPE 8
4
Single-Leg Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 7
7
Cable Crunch
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 9
4
Standing Calf Raise
3
8 reps
RPE 9
5
Hip Abductor (Machine)
3
12 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 7
7
Cable Crunch
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 9
4
Standing Calf Raise
3
8 reps
RPE 9
5
Hip Abductor (Machine)
3
12 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 7
7
Cable Crunch
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 9
4
Standing Calf Raise
3
8 reps
RPE 9
5
Hip Abductor (Machine)
3
12 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 7
7
Cable Crunch
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 9
4
Standing Calf Raise
3
8 reps
RPE 9
5
Hip Abductor (Machine)
3
12 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 7
7
Cable Crunch
3
12 reps
RPE 7
Week 1
1 / 8 Weeks
Day 2
1
Squat (Smith Machine)
3 Sets
6 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@9
4
Lying Leg Curl
3 Sets
12 Reps
@9
5
Standing Calf Raise
3 Sets
12 Reps
@8
6
Reverse Abs Crunch (Bodyweight)
3 Sets
12 Reps
@7
7
Cable Crunch
3 Sets
12 Reps
@7
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2
Underhand Lat Pulldown
3 Sets
8 Reps
@8
3
Dip (Assisted)
3 Sets
10 Reps
@7
4
Bent Over Row (Barbell)
3 Sets
12 Reps
@7
5
One Arm Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
6
Face Pull
3 Sets
15 Reps
@8
7
Hammer Curl
3 Sets
8 Reps
@9
Day 1
1
Bench Press (Smith Machine)
3 Sets
5 Reps
@7
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Shoulder Press (Machine)
3 Sets
10 Reps
@7
4
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
5
Chest Fly (Cable)
3 Sets
12 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
7
Single-Arm Rope Tricep Extension
3 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
8 Reps
@7
2
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Extension (Single Leg)
3 Sets
15 Reps
@8
4
Single-Leg Leg Curl
3 Sets
15 Reps
@8
5
Standing Calf Raise
3 Sets
12 Reps
@8
6
Reverse Abs Crunch (Bodyweight)
3 Sets
12 Reps
@7
7
Cable Crunch
3 Sets
12 Reps
@7