logo
BoostcampPNG

Upper Lower 4 day Beginner

by Farrukh Khan
21 athletes joined
5.0
(1 rating)

Program Description

Simple upper lower - some excercises are duplicated in case you don’t have that equipment

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 25, 2024 09:25
  • Last Edited
    Sep 01, 2024 09:03
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
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
Front Squat (Barbell)
4
3
Leg Curl
4
4
Leg Extension
4
5
Hip Thrust (Dumbbell)
4
6
Bulgarian Split Squat (Dumbbell)
3
7
Overhead Tricep Extension (Cable)
3
8
Preacher Curl (Dumbbell)
3
9
Leg Raise (Captain's Chair)
4
10
Abs Crunch (Weighted)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
Front Squat (Barbell)
4
3
Leg Curl
4
4
Leg Extension
4
5
Hip Thrust (Dumbbell)
4
6
Bulgarian Split Squat (Dumbbell)
3
7
Overhead Tricep Extension (Cable)
3
8
Preacher Curl (Dumbbell)
3
9
Leg Raise (Captain's Chair)
4
10
Abs Crunch (Weighted)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
Front Squat (Barbell)
4
3
Leg Curl
4
4
Leg Extension
4
5
Hip Thrust (Dumbbell)
4
6
Bulgarian Split Squat (Dumbbell)
3
7
Overhead Tricep Extension (Cable)
3
8
Preacher Curl (Dumbbell)
3
9
Leg Raise (Captain's Chair)
4
10
Abs Crunch (Weighted)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
Front Squat (Barbell)
4
3
Leg Curl
4
4
Leg Extension
4
5
Hip Thrust (Dumbbell)
4
6
Bulgarian Split Squat (Dumbbell)
3
7
Overhead Tricep Extension (Cable)
3
8
Preacher Curl (Dumbbell)
3
9
Leg Raise (Captain's Chair)
4
10
Abs Crunch (Weighted)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
Front Squat (Barbell)
4
3
Leg Curl
4
4
Leg Extension
4
5
Hip Thrust (Dumbbell)
4
6
Bulgarian Split Squat (Dumbbell)
3
7
Overhead Tricep Extension (Cable)
3
8
Preacher Curl (Dumbbell)
3
9
Leg Raise (Captain's Chair)
4
10
Abs Crunch (Weighted)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
Front Squat (Barbell)
4
3
Leg Curl
4
4
Leg Extension
4
5
Hip Thrust (Dumbbell)
4
6
Bulgarian Split Squat (Dumbbell)
3
7
Overhead Tricep Extension (Cable)
3
8
Preacher Curl (Dumbbell)
3
9
Leg Raise (Captain's Chair)
4
10
Abs Crunch (Weighted)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
Front Squat (Barbell)
4
3
Leg Curl
4
4
Leg Extension
4
5
Hip Thrust (Dumbbell)
4
6
Bulgarian Split Squat (Dumbbell)
3
7
Overhead Tricep Extension (Cable)
3
8
Preacher Curl (Dumbbell)
3
9
Leg Raise (Captain's Chair)
4
10
Abs Crunch (Weighted)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
Front Squat (Barbell)
4
3
Leg Curl
4
4
Leg Extension
4
5
Hip Thrust (Dumbbell)
4
6
Bulgarian Split Squat (Dumbbell)
3
7
Overhead Tricep Extension (Cable)
3
8
Preacher Curl (Dumbbell)
3
9
Leg Raise (Captain's Chair)
4
10
Abs Crunch (Weighted)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
Front Squat (Barbell)
4
3
Leg Curl
4
4
Leg Extension
4
5
Hip Thrust (Dumbbell)
4
6
Bulgarian Split Squat (Dumbbell)
3
7
Overhead Tricep Extension (Cable)
3
8
Preacher Curl (Dumbbell)
3
9
Leg Raise (Captain's Chair)
4
10
Abs Crunch (Weighted)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
Front Squat (Barbell)
4
3
Leg Curl
4
4
Leg Extension
4
5
Hip Thrust (Dumbbell)
4
6
Bulgarian Split Squat (Dumbbell)
3
7
Overhead Tricep Extension (Cable)
3
8
Preacher Curl (Dumbbell)
3
9
Leg Raise (Captain's Chair)
4
10
Abs Crunch (Weighted)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
Front Squat (Barbell)
4
3
Leg Curl
4
4
Leg Extension
4
5
Hip Thrust (Dumbbell)
4
6
Bulgarian Split Squat (Dumbbell)
3
7
Overhead Tricep Extension (Cable)
3
8
Preacher Curl (Dumbbell)
3
9
Leg Raise (Captain's Chair)
4
10
Abs Crunch (Weighted)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
Front Squat (Barbell)
4
3
Leg Curl
4
4
Leg Extension
4
5
Hip Thrust (Dumbbell)
4
6
Bulgarian Split Squat (Dumbbell)
3
7
Overhead Tricep Extension (Cable)
3
8
Preacher Curl (Dumbbell)
3
9
Leg Raise (Captain's Chair)
4
10
Abs Crunch (Weighted)
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Bench Press (Dumbbell)
3
3
Seated Shoulder Press (Dumbbell)
3
4
Bent Over Row (Barbell)
3
5
Lat Pulldown
3
6
Behind Body cable lat Raise
3
7
Reverse cable fly
3
8
Upright Row (Dumbbell)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Bench Press (Dumbbell)
3
3
Seated Shoulder Press (Dumbbell)
3
4
Bent Over Row (Barbell)
3
5
Lat Pulldown
3
6
Behind Body cable lat Raise
3
7
Reverse cable fly
3
8
Upright Row (Dumbbell)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Bench Press (Dumbbell)
3
3
Seated Shoulder Press (Dumbbell)
3
4
Bent Over Row (Barbell)
3
5
Lat Pulldown
3
6
Behind Body cable lat Raise
3
7
Reverse cable fly
3
8
Upright Row (Dumbbell)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Bench Press (Dumbbell)
3
3
Seated Shoulder Press (Dumbbell)
3
4
Bent Over Row (Barbell)
3
5
Lat Pulldown
3
6
Behind Body cable lat Raise
3
7
Reverse cable fly
3
8
Upright Row (Dumbbell)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Bench Press (Dumbbell)
3
3
Seated Shoulder Press (Dumbbell)
3
4
Bent Over Row (Barbell)
3
5
Lat Pulldown
3
6A
Lying Tricep Extension (Barbell)
3
6B
Bench Press (Close Grip)
3
7
Rocking Pushdown
3
8
Behind Body cable lat Raise
3
9
Reverse cable fly
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Bench Press (Dumbbell)
3
3
Seated Shoulder Press (Dumbbell)
3
4
Bent Over Row (Barbell)
3
5
Lat Pulldown
3
6A
Lying Tricep Extension (Barbell)
3
6B
Bench Press (Close Grip)
3
7
Rocking Pushdown
3
8
Behind Body cable lat Raise
3
9
Reverse cable fly
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Bench Press (Dumbbell)
3
3
Seated Shoulder Press (Dumbbell)
3
4
Bent Over Row (Barbell)
3
5
Lat Pulldown
3
6A
Lying Tricep Extension (Barbell)
3
6B
Bench Press (Close Grip)
3
7
Rocking Pushdown
3
8
Behind Body cable lat Raise
3
9
Reverse cable fly
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Bench Press (Dumbbell)
3
3
Seated Shoulder Press (Dumbbell)
3
4
Bent Over Row (Barbell)
3
5
Lat Pulldown
3
6A
Lying Tricep Extension (Barbell)
3
6B
Bench Press (Close Grip)
3
7
Rocking Pushdown
3
8
Behind Body cable lat Raise
3
9
Reverse cable fly
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Bench Press (Dumbbell)
3
3
Seated Shoulder Press (Dumbbell)
3
4
Bent Over Row (Barbell)
3
5
Lat Pulldown
3
6A
Lying Tricep Extension (Barbell)
3
6B
Bench Press (Close Grip)
3
7
Rocking Pushdown
3
8
Behind Body cable lat Raise
3
9
Reverse cable fly
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Bench Press (Dumbbell)
3
3
Seated Shoulder Press (Dumbbell)
3
4
Bent Over Row (Barbell)
3
5
Lat Pulldown
3
6A
Lying Tricep Extension (Barbell)
3
6B
Bench Press (Close Grip)
3
7
Rocking Pushdown
3
8
Behind Body cable lat Raise
3
9
Reverse cable fly
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Bench Press (Dumbbell)
3
3
Seated Shoulder Press (Dumbbell)
3
4
Bent Over Row (Barbell)
3
5
Lat Pulldown
3
6A
Lying Tricep Extension (Barbell)
3
6B
Bench Press (Close Grip)
3
7
Rocking Pushdown
3
8
Behind Body cable lat Raise
3
9
Reverse cable fly
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Bench Press (Dumbbell)
3
3
Seated Shoulder Press (Dumbbell)
3
4
Bent Over Row (Barbell)
3
5
Lat Pulldown
3
6A
Lying Tricep Extension (Barbell)
3
6B
Bench Press (Close Grip)
3
7
Rocking Pushdown
3
8
Behind Body cable lat Raise
3
9
Reverse cable fly
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
2
Romanian Deadlift (Barbell)
4
3
Leg Press
4
4
Hammer Curl
3
5
Overhead Tricep Extension (Cable)
3
6
Rocking Pushdown
3
7
Lunge (Dumbbell)
4
8
Lying Leg Raise
4
9
Leg Raise (Captain's Chair)
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
2
Romanian Deadlift (Barbell)
4
3
Leg Press
4
4
Hammer Curl
3
5
Overhead Tricep Extension (Cable)
3
6A
Lying Tricep Extension (Barbell)
3
6B
Bench Press (Close Grip)
3
7
Rocking Pushdown
3
8
Lunge (Dumbbell)
4
9
Lying Leg Raise
4
10
Leg Raise (Captain's Chair)
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
2
Romanian Deadlift (Barbell)
4
3
Leg Press
4
4
Hammer Curl
3
5
Overhead Tricep Extension (Cable)
3
6A
Lying Tricep Extension (Barbell)
3
6B
Bench Press (Close Grip)
3
7
Rocking Pushdown
3
8
Lunge (Dumbbell)
4
9
Lying Leg Raise
4
10
Leg Raise (Captain's Chair)
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
2
Romanian Deadlift (Barbell)
4
3
Leg Press
4
4
Hammer Curl
3
5
Overhead Tricep Extension (Cable)
3
6
Rocking Pushdown
3
7
Lunge (Dumbbell)
4
8
Lying Leg Raise
4
9
Leg Raise (Captain's Chair)
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
2
Romanian Deadlift (Barbell)
4
3
Leg Press
4
4
Lunge (Dumbbell)
4
5
Hammer Curl
3
6
Overhead Tricep Extension (Cable)
3
7
Lying Leg Raise
4
8
Leg Raise (Captain's Chair)
4
9
Plank
3
10
Sit Up
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
2
Romanian Deadlift (Barbell)
4
3
Leg Press
4
4
Lunge (Dumbbell)
4
5
Hammer Curl
3
6
Overhead Tricep Extension (Cable)
3
7
Lying Leg Raise
4
8
Leg Raise (Captain's Chair)
4
9
Plank
3
10
Sit Up
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
2
Romanian Deadlift (Barbell)
4
3
Leg Press
4
4
Lunge (Dumbbell)
4
5
Hammer Curl
3
6
Overhead Tricep Extension (Cable)
3
7
Lying Leg Raise
4
8
Leg Raise (Captain's Chair)
4
9
Plank
3
10
Sit Up
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
2
Romanian Deadlift (Barbell)
4
3
Leg Press
4
4
Lunge (Dumbbell)
4
5
Hammer Curl
3
6
Overhead Tricep Extension (Cable)
3
7
Lying Leg Raise
4
8
Leg Raise (Captain's Chair)
4
9
Plank
3
10
Sit Up
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
2
Romanian Deadlift (Barbell)
4
3
Leg Press
4
4
Lunge (Dumbbell)
4
5
Hammer Curl
3
6
Overhead Tricep Extension (Cable)
3
7
Lying Leg Raise
4
8
Leg Raise (Captain's Chair)
4
9
Plank
3
10
Sit Up
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
2
Romanian Deadlift (Barbell)
4
3
Leg Press
4
4
Lunge (Dumbbell)
4
5
Hammer Curl
3
6
Overhead Tricep Extension (Cable)
3
7
Lying Leg Raise
4
8
Leg Raise (Captain's Chair)
4
9
Plank
3
10
Sit Up
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
2
Romanian Deadlift (Barbell)
4
3
Leg Press
4
4
Lunge (Dumbbell)
4
5
Hammer Curl
3
6
Overhead Tricep Extension (Cable)
3
7
Lying Leg Raise
4
8
Leg Raise (Captain's Chair)
4
9
Plank
3
10
Sit Up
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
2
Romanian Deadlift (Barbell)
4
3
Leg Press
4
4
Lunge (Dumbbell)
4
5
Hammer Curl
3
6
Overhead Tricep Extension (Cable)
3
7
Lying Leg Raise
4
8
Leg Raise (Captain's Chair)
4
9
Plank
3
10
Sit Up
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Incline Bench Press (Dumbbell)
3
3
Inverted Row
3
4
Dumbbell Row
2
5A
Lying Tricep Extension (Barbell)
3
5B
Bench Press (Close Grip)
3
6
Rocking Pushdown
3
7
Behind Body cable lat Raise
3
8
Reverse cable fly
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Incline Bench Press (Dumbbell)
3
3
Inverted Row
3
4
Dumbbell Row
2
5A
Lying Tricep Extension (Barbell)
3
5B
Bench Press (Close Grip)
3
6
Rocking Pushdown
3
7
Behind Body cable lat Raise
3
8
Reverse cable fly
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Incline Bench Press (Dumbbell)
3
3
Inverted Row
3
4
Dumbbell Row
2
5A
Lying Tricep Extension (Barbell)
3
5B
Bench Press (Close Grip)
3
6
Rocking Pushdown
3
7
Behind Body cable lat Raise
3
8
Reverse cable fly
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Incline Bench Press (Dumbbell)
3
3
Inverted Row
3
4
Dumbbell Row
2
5A
Lying Tricep Extension (Barbell)
3
5B
Bench Press (Close Grip)
3
6
Rocking Pushdown
3
7
Behind Body cable lat Raise
3
8
Reverse cable fly
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Incline Bench Press (Dumbbell)
3
3
Inverted Row
3
4
Dumbbell Row
2
5A
Lying Tricep Extension (Barbell)
3
5B
Bench Press (Close Grip)
3
6
Rocking Pushdown
3
7
Behind Body cable lat Raise
3
8
Reverse cable fly
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Incline Bench Press (Dumbbell)
3
3
Inverted Row
3
4
Dumbbell Row
2
5A
Lying Tricep Extension (Barbell)
3
5B
Bench Press (Close Grip)
3
6
Rocking Pushdown
3
7
Behind Body cable lat Raise
3
8
Reverse cable fly
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Incline Bench Press (Dumbbell)
3
3
Inverted Row
3
4
Dumbbell Row
2
5A
Lying Tricep Extension (Barbell)
3
5B
Bench Press (Close Grip)
3
6
Rocking Pushdown
3
7
Behind Body cable lat Raise
3
8
Reverse cable fly
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Incline Bench Press (Dumbbell)
3
3
Inverted Row
3
4
Dumbbell Row
2
5A
Lying Tricep Extension (Barbell)
3
5B
Bench Press (Close Grip)
3
6
Rocking Pushdown
3
7
Behind Body cable lat Raise
3
8
Reverse cable fly
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Incline Bench Press (Dumbbell)
3
3
Inverted Row
3
4
Dumbbell Row
2
5A
Lying Tricep Extension (Barbell)
3
5B
Bench Press (Close Grip)
3
6
Rocking Pushdown
3
7
Behind Body cable lat Raise
3
8
Reverse cable fly
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Incline Bench Press (Dumbbell)
3
3
Inverted Row
3
4
Dumbbell Row
2
5A
Lying Tricep Extension (Barbell)
3
5B
Bench Press (Close Grip)
3
6
Rocking Pushdown
3
7
Behind Body cable lat Raise
3
8
Reverse cable fly
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Incline Bench Press (Dumbbell)
3
3
Inverted Row
3
4
Dumbbell Row
2
5A
Lying Tricep Extension (Barbell)
3
5B
Bench Press (Close Grip)
3
6
Rocking Pushdown
3
7
Behind Body cable lat Raise
3
8
Reverse cable fly
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Incline Bench Press (Dumbbell)
3
3
Inverted Row
3
4
Dumbbell Row
2
5A
Lying Tricep Extension (Barbell)
3
5B
Bench Press (Close Grip)
3
6
Rocking Pushdown
3
7
Behind Body cable lat Raise
3
8
Reverse cable fly
3
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
2
Bench Press (Dumbbell)
3 Sets
3
Seated Shoulder Press (Dumbbell)
3 Sets
4
Bent Over Row (Barbell)
3 Sets
5
Lat Pulldown
3 Sets
6
Behind Body cable lat Raise
3 Sets
7
Reverse cable fly
3 Sets
8
Upright Row (Dumbbell)
3 Sets
Day 1
1
Deadlift (Barbell)
4 Sets
2
Front Squat (Barbell)
4 Sets
3
Leg Curl
4 Sets
4
Leg Extension
4 Sets
5
Hip Thrust (Dumbbell)
4 Sets
6
Bulgarian Split Squat (Dumbbell)
3 Sets
7
Overhead Tricep Extension (Cable)
3 Sets
8
Preacher Curl (Dumbbell)
3 Sets
9
Leg Raise (Captain's Chair)
4 Sets
10
Abs Crunch (Weighted)
4 Sets
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
2
Incline Bench Press (Dumbbell)
3 Sets
3
Inverted Row
3 Sets
4
Dumbbell Row
2 Sets
5A
Lying Tricep Extension (Barbell)
3 Sets
5B
Bench Press (Close Grip)
3 Sets
6
Rocking Pushdown
3 Sets
7
Behind Body cable lat Raise
3 Sets
8
Reverse cable fly
3 Sets
Day 3
1
Squat (Smith Machine)
4 Sets
2
Romanian Deadlift (Barbell)
4 Sets
3
Leg Press
4 Sets
4
Hammer Curl
3 Sets
5
Overhead Tricep Extension (Cable)
3 Sets
6
Rocking Pushdown
3 Sets
7
Lunge (Dumbbell)
4 Sets
8
Lying Leg Raise
4 Sets
9
Leg Raise (Captain's Chair)
4 Sets