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Upper/Lower(beginner-interm)

by austin Sunil
3 athletes joined
4.0
(1 rating)

Program Description

Power building with an emphasis on hypertrophy. For beginners and intermediates. *rest 3-5 min for heavy compounds *feel free to experiment with exercise variations

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    May 21, 2024 11:26
  • Last Edited
    Jun 18, 2025 07:53

Summary

Unlock your strength potential with this 1-week Upper/Lower workout program designed for beginners to intermediates. Training four days a week, you'll alternate between upper and lower body sessions, focusing on foundational movements like squats, deadlifts, and presses. Each workout is structured to build muscle and enhance overall fitness, ensuring you develop a balanced physique. With a full gym setup, you'll have access to a variety of equipment to maximize your gains and keep your workouts engaging. Get ready to elevate your training and see real results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.1%
Quadriceps
9.7%
Abs
9.5%
Glutes
8.8%
Upper Back
7.9%
Biceps
6.7%
Hamstrings
6.4%
Calves
5.6%
Chest
5.6%
Front Delts
5.4%
Lats
5%
Middle Delts
4.9%
Lower Back
3.9%
Adductors
3%
Rear Delts
2.6%
Abductors
2.4%
Full-Body
1.9%
Forearms
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6-12 reps
-
4
Tricep Pushdown (Cable)
3
8-15 reps
-
5
Lateral Raise (Dumbbell)
2
8-20 reps
-
6
Alternating Dumbbell Curl
3
6-12 reps
-
7
Cardio
1
10-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-6 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Hip Adductor (Machine)
1
10-15 reps
-
5
Hip Abductor (Machine)
1
10-15 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Machine Ab Crunches
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3
Face Pull
3
8-15 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-15 reps
-
6
Machine Ab Crunches
3
8-15 reps
-
7
Cardio
1
10-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-6 reps
-
2
Back Extension
3
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Hip Adductor (Machine)
1
10-15 reps
-
5
Hip Abductor (Machine)
1
10-15 reps
-
6
Seated Calf Raise
3
8-15 reps
-
7
Leg Raise (Captain's Chair)
3
10-15 reps
-
Week 1
1 / 1 Weeks
Day 4
1
Squat (Barbell)
3 Sets
1-6 Reps
-
2
Back Extension
3 Sets
8-12 Reps
-
3
Leg Extension
2 Sets
8-12 Reps
-
4
Hip Adductor (Machine)
1 Set
10-15 Reps
-
5
Hip Abductor (Machine)
1 Set
10-15 Reps
-
6
Seated Calf Raise
3 Sets
8-15 Reps
-
7
Leg Raise (Captain's Chair)
3 Sets
10-15 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
1-6 Reps
-
2
Leg Press
3 Sets
8-12 Reps
-
3
Leg Curl
2 Sets
8-12 Reps
-
4
Hip Adductor (Machine)
1 Set
10-15 Reps
-
5
Hip Abductor (Machine)
1 Set
10-15 Reps
-
6
Standing Calf Raise
3 Sets
10-15 Reps
-
7
Machine Ab Crunches
3 Sets
10-15 Reps
-
Day 3
1
Barbell Row
3 Sets
6-12 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
-
3
Face Pull
3 Sets
8-15 Reps
-
4
Hammer Curl
3 Sets
8-12 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
-
6
Machine Ab Crunches
3 Sets
8-15 Reps
-
7
Cardio
1 Set
10-30 mins
-
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Seated Shoulder Press (Dumbbell)
2 Sets
6-12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
8-20 Reps
-
6
Alternating Dumbbell Curl
3 Sets
6-12 Reps
-
7
Cardio
1 Set
10-30 mins
-