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Upper/Lower Hypertrophy Template 1.0

by Garrett B.
2 athletes joined

Program Description

Increase size and strength in compound and isolation lifts. Chest, back, quads, and hamstrings are done first because they are the focus. -Rep ranges are just a recommendation -Add weight, reps, or sets per session -Change exercises as needed at the beginning of meso - You may switch to Lower/Upper, be sure to keep good exercise selection in mind.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 21, 2024 06:32
  • Last Edited
    May 09, 2024 03:09
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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
Incline Bench Press (Barbell)
2
5-10 reps
RPE 7-10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 7-10
3
Chest Press (Machine)
2
8-12 reps
RPE 7-10
4
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 7-10
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7-10
6
Hammer Curl
2
8-12 reps
RPE 7-10
7
Wrist Curls
2
10-20 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-10 reps
RPE 7-10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 7-10
3
Chest Press (Machine)
2
8-12 reps
RPE 7-10
4
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 7-10
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7-10
6
Hammer Curl
2
8-12 reps
RPE 7-10
7
Wrist Curls
2
10-20 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-10 reps
RPE 7-10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 7-10
3
Chest Press (Machine)
2
8-12 reps
RPE 7-10
4
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 7-10
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7-10
6
Hammer Curl
2
8-12 reps
RPE 7-10
7
Wrist Curls
2
10-20 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-10 reps
RPE 7-10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 7-10
3
Chest Press (Machine)
2
8-12 reps
RPE 7-10
4
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 7-10
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7-10
6
Hammer Curl
2
8-12 reps
RPE 7-10
7
Wrist Curls
2
10-20 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-10 reps
RPE 7-10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 7-10
3
Chest Press (Machine)
2
8-12 reps
RPE 7-10
4
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 7-10
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7-10
6
Hammer Curl
2
8-12 reps
RPE 7-10
7
Wrist Curls
2
10-20 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-10 reps
RPE 7-10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 7-10
3
Chest Press (Machine)
2
8-12 reps
RPE 7-10
4
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 7-10
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7-10
6
Hammer Curl
2
8-12 reps
RPE 7-10
7
Wrist Curls
2
10-20 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-10 reps
RPE 7-10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 7-10
3
Chest Press (Machine)
2
8-12 reps
RPE 7-10
4
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 7-10
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7-10
6
Hammer Curl
2
8-12 reps
RPE 7-10
7
Wrist Curls
2
10-20 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-10 reps
RPE 7-10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 7-10
3
Chest Press (Machine)
2
8-12 reps
RPE 7-10
4
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 7-10
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7-10
6
Hammer Curl
2
8-12 reps
RPE 7-10
7
Wrist Curls
2
10-20 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-20 reps
RPE 7-10
2
High Bar Squat (Barbell)
2
5-10 reps
RPE 7-10
3
Hack Squat
2
8-12 reps
RPE 7-10
4
Rear Delt Fly (Machine)
2
10-20 reps
RPE 7-10
5
Standing Calf Raise
2
10-20 reps
RPE 7-10
6
Ab Wheel
2
8-12 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-20 reps
RPE 7-10
2
High Bar Squat (Barbell)
2
5-10 reps
RPE 7-10
3
Hack Squat
2
8-12 reps
RPE 7-10
4
Rear Delt Fly (Machine)
2
10-20 reps
RPE 7-10
5
Standing Calf Raise
2
10-20 reps
RPE 7-10
6
Ab Wheel
2
8-12 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-20 reps
RPE 7-10
2
High Bar Squat (Barbell)
2
5-10 reps
RPE 7-10
3
Hack Squat
2
8-12 reps
RPE 7-10
4
Rear Delt Fly (Machine)
2
10-20 reps
RPE 7-10
5
Standing Calf Raise
2
10-20 reps
RPE 7-10
6
Ab Wheel
2
8-12 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-20 reps
RPE 7-10
2
High Bar Squat (Barbell)
2
5-10 reps
RPE 7-10
3
Hack Squat
2
8-12 reps
RPE 7-10
4
Rear Delt Fly (Machine)
2
10-20 reps
RPE 7-10
5
Standing Calf Raise
2
10-20 reps
RPE 7-10
6
Ab Wheel
2
8-12 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-20 reps
RPE 7-10
2
High Bar Squat (Barbell)
2
5-10 reps
RPE 7-10
3
Hack Squat
2
8-12 reps
RPE 7-10
4
Rear Delt Fly (Machine)
2
10-20 reps
RPE 7-10
5
Standing Calf Raise
2
10-20 reps
RPE 7-10
6
Ab Wheel
2
8-12 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-20 reps
RPE 7-10
2
High Bar Squat (Barbell)
2
5-10 reps
RPE 7-10
3
Hack Squat
2
8-12 reps
RPE 7-10
4
Rear Delt Fly (Machine)
2
10-20 reps
RPE 7-10
5
Standing Calf Raise
2
10-20 reps
RPE 7-10
6
Ab Wheel
2
8-12 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-20 reps
RPE 7-10
2
High Bar Squat (Barbell)
2
5-10 reps
RPE 7-10
3
Hack Squat
2
8-12 reps
RPE 7-10
4
Rear Delt Fly (Machine)
2
10-20 reps
RPE 7-10
5
Standing Calf Raise
2
10-20 reps
RPE 7-10
6
Ab Wheel
2
8-12 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-20 reps
RPE 7-10
2
High Bar Squat (Barbell)
2
5-10 reps
RPE 7-10
3
Hack Squat
2
8-12 reps
RPE 7-10
4
Rear Delt Fly (Machine)
2
10-20 reps
RPE 7-10
5
Standing Calf Raise
2
10-20 reps
RPE 7-10
6
Ab Wheel
2
8-12 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 7-10
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 7-10
3
Single Arm Iso Row
2
8-12 reps
RPE 7-10
4
Upright Row (Barbell)
2
10-20 reps
RPE 7-10
5
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 7-10
6
Skullcrusher Ez Bar
2
8-12 reps
RPE 7-10
7
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 7-10
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 7-10
3
Single Arm Iso Row
2
8-12 reps
RPE 7-10
4
Upright Row (Barbell)
2
10-20 reps
RPE 7-10
5
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 7-10
6
Skullcrusher Ez Bar
2
8-12 reps
RPE 7-10
7
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 7-10
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 7-10
3
Single Arm Iso Row
2
8-12 reps
RPE 7-10
4
Upright Row (Barbell)
2
10-20 reps
RPE 7-10
5
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 7-10
6
Skullcrusher Ez Bar
2
8-12 reps
RPE 7-10
7
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 7-10
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 7-10
3
Single Arm Iso Row
2
8-12 reps
RPE 7-10
4
Upright Row (Barbell)
2
10-20 reps
RPE 7-10
5
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 7-10
6
Skullcrusher Ez Bar
2
8-12 reps
RPE 7-10
7
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 7-10
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 7-10
3
Single Arm Iso Row
2
8-12 reps
RPE 7-10
4
Upright Row (Barbell)
2
10-20 reps
RPE 7-10
5
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 7-10
6
Skullcrusher Ez Bar
2
8-12 reps
RPE 7-10
7
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 7-10
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 7-10
3
Single Arm Iso Row
2
8-12 reps
RPE 7-10
4
Upright Row (Barbell)
2
10-20 reps
RPE 7-10
5
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 7-10
6
Skullcrusher Ez Bar
2
8-12 reps
RPE 7-10
7
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 7-10
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 7-10
3
Single Arm Iso Row
2
8-12 reps
RPE 7-10
4
Upright Row (Barbell)
2
10-20 reps
RPE 7-10
5
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 7-10
6
Skullcrusher Ez Bar
2
8-12 reps
RPE 7-10
7
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 7-10
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 7-10
3
Single Arm Iso Row
2
8-12 reps
RPE 7-10
4
Upright Row (Barbell)
2
10-20 reps
RPE 7-10
5
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 7-10
6
Skullcrusher Ez Bar
2
8-12 reps
RPE 7-10
7
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7-10
2
Leg Press (45 Degrees)
2
8-12 reps
RPE 7-10
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 7-10
4
Shrug (Barbell)
2
8-12 reps
RPE 7-10
5
Calf Raise (Bodyweight)
2
10-20 reps
RPE 7-10
6
Hanging Leg Raise
2
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7-10
2
Leg Press (45 Degrees)
2
8-12 reps
RPE 7-10
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 7-10
4
Shrug (Barbell)
2
8-12 reps
RPE 7-10
5
Calf Raise (Bodyweight)
2
10-20 reps
RPE 7-10
6
Hanging Leg Raise
2
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7-10
2
Leg Press (45 Degrees)
2
8-12 reps
RPE 7-10
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 7-10
4
Shrug (Barbell)
2
8-12 reps
RPE 7-10
5
Calf Raise (Bodyweight)
2
10-20 reps
RPE 7-10
6
Hanging Leg Raise
2
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7-10
2
Leg Press (45 Degrees)
2
8-12 reps
RPE 7-10
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 7-10
4
Shrug (Barbell)
2
8-12 reps
RPE 7-10
5
Calf Raise (Bodyweight)
2
10-20 reps
RPE 7-10
6
Hanging Leg Raise
2
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7-10
2
Leg Press (45 Degrees)
2
8-12 reps
RPE 7-10
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 7-10
4
Shrug (Barbell)
2
8-12 reps
RPE 7-10
5
Calf Raise (Bodyweight)
2
10-20 reps
RPE 7-10
6
Hanging Leg Raise
2
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7-10
2
Leg Press (45 Degrees)
2
8-12 reps
RPE 7-10
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 7-10
4
Shrug (Barbell)
2
8-12 reps
RPE 7-10
5
Calf Raise (Bodyweight)
2
10-20 reps
RPE 7-10
6
Hanging Leg Raise
2
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7-10
2
Leg Press (45 Degrees)
2
8-12 reps
RPE 7-10
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 7-10
4
Shrug (Barbell)
2
8-12 reps
RPE 7-10
5
Calf Raise (Bodyweight)
2
10-20 reps
RPE 7-10
6
Hanging Leg Raise
2
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7-10
2
Leg Press (45 Degrees)
2
8-12 reps
RPE 7-10
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 7-10
4
Shrug (Barbell)
2
8-12 reps
RPE 7-10
5
Calf Raise (Bodyweight)
2
10-20 reps
RPE 7-10
6
Hanging Leg Raise
2
10-15 reps
RPE 7-10
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
5-10 Reps
@7-10
2
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@7-10
3
Chest Press (Machine)
2 Sets
8-12 Reps
@7-10
4
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
@7-10
5
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@7-10
6
Hammer Curl
2 Sets
8-12 Reps
@7-10
7
Wrist Curls
2 Sets
10-20 Reps
@7-10
Day 3
1
Lat Pulldown
2 Sets
8-12 Reps
@7-10
2
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@7-10
3
Single Arm Iso Row
2 Sets
8-12 Reps
@7-10
4
Upright Row (Barbell)
2 Sets
10-20 Reps
@7-10
5
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@7-10
6
Skullcrusher Ez Bar
2 Sets
8-12 Reps
@7-10
7
Reverse Wrist Curl (Dumbbell)
2 Sets
10-20 Reps
@7-10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@7-10
2
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@7-10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@7-10
4
Shrug (Barbell)
2 Sets
8-12 Reps
@7-10
5
Calf Raise (Bodyweight)
2 Sets
10-20 Reps
@7-10
6
Hanging Leg Raise
2 Sets
10-15 Reps
@7-10
Day 2
1
Seated Hamstring Curl
2 Sets
10-20 Reps
@7-10
2
High Bar Squat (Barbell)
2 Sets
5-10 Reps
@7-10
3
Hack Squat
2 Sets
8-12 Reps
@7-10
4
Rear Delt Fly (Machine)
2 Sets
10-20 Reps
@7-10
5
Standing Calf Raise
2 Sets
10-20 Reps
@7-10
6
Ab Wheel
2 Sets
8-12 Reps
@7-10