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Upper Lower linear progression for beginners

by Brycen H.
11 athletes joined

Program Description

The program is very flexible depending on your needs whether your on a bulk or a cut this will work.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 19, 2024 02:46
  • Last Edited
    Jun 18, 2025 11:44

Summary

Embark on a transformative 10-week journey with the Upper Lower Linear Progression program, designed specifically for beginners. This structured 4-day-a-week plan focuses on essential compound movements like squats and bench presses, ensuring you build strength and confidence as you progress. With a clear goal of increasing weights incrementally, you'll challenge your limits and witness tangible gains in muscle and endurance. Get ready to elevate your fitness game and lay a solid foundation for your lifting journey!
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7
2
Leg Press
3
10-12 reps
RPE 7
3
Step-Up (Weighted)
3
12-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Plank
3
20-120 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7
2
Leg Press
3
10-12 reps
RPE 7
3
Step-Up (Weighted)
3
12-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Plank
3
20-120 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7
2
Leg Press
3
10-12 reps
RPE 7
3
Step-Up (Weighted)
3
12-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Plank
3
20-120 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7
2
Leg Press
3
10-12 reps
RPE 7
3
Step-Up (Weighted)
3
12-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Plank
3
20-120 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7
2
Leg Press
3
10-12 reps
RPE 7
3
Step-Up (Weighted)
3
12-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Plank
3
20-120 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7
2
Leg Press
3
10-12 reps
RPE 7
3
Step-Up (Weighted)
3
12-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Plank
3
20-120 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7
2
Leg Press
3
10-12 reps
RPE 7
3
Step-Up (Weighted)
3
12-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Plank
3
20-120 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7
2
Leg Press
3
10-12 reps
RPE 7
3
Step-Up (Weighted)
3
12-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Plank
3
20-120 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7
2
Leg Press
3
10-12 reps
RPE 7
3
Step-Up (Weighted)
3
12-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Plank
3
20-120 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7
2
Leg Press
3
10-12 reps
RPE 7
3
Step-Up (Weighted)
3
12-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Plank
3
20-120 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7
2
Barbell Row
4
8-10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Seated Row (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7
2
Barbell Row
4
8-10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Seated Row (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7
2
Barbell Row
4
8-10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Seated Row (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7
2
Barbell Row
4
8-10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Seated Row (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7
2
Barbell Row
4
8-10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Seated Row (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7
2
Barbell Row
4
8-10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Seated Row (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7
2
Barbell Row
4
8-10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Seated Row (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7
2
Barbell Row
4
8-10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Seated Row (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7
2
Barbell Row
4
8-10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Seated Row (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7
2
Barbell Row
4
8-10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Seated Row (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 7
2
Skull Crusher
3
8-10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Preacher Curl (Dumbbell)
3
12-15 reps
-
6
Concentration Curl
2
AMRAP
RPE 8
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 7
2
Skull Crusher
3
8-10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Preacher Curl (Dumbbell)
3
12-15 reps
-
6
Concentration Curl
2
AMRAP
RPE 8
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 7
2
Skull Crusher
3
8-10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Preacher Curl (Dumbbell)
3
12-15 reps
-
6
Concentration Curl
2
AMRAP
RPE 8
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 7
2
Skull Crusher
3
8-10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Preacher Curl (Dumbbell)
3
12-15 reps
-
6
Concentration Curl
2
AMRAP
RPE 8
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 7
2
Skull Crusher
3
8-10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Preacher Curl (Dumbbell)
3
12-15 reps
-
6
Concentration Curl
2
AMRAP
RPE 8
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 7
2
Skull Crusher
3
8-10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Preacher Curl (Dumbbell)
3
12-15 reps
-
6
Concentration Curl
2
AMRAP
RPE 8
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 7
2
Skull Crusher
3
8-10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Preacher Curl (Dumbbell)
3
12-15 reps
-
6
Concentration Curl
2
AMRAP
RPE 8
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 7
2
Skull Crusher
3
8-10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Preacher Curl (Dumbbell)
3
12-15 reps
-
6
Concentration Curl
2
AMRAP
RPE 8
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 7
2
Skull Crusher
3
8-10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Preacher Curl (Dumbbell)
3
12-15 reps
-
6
Concentration Curl
2
AMRAP
RPE 8
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 7
2
Skull Crusher
3
8-10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Preacher Curl (Dumbbell)
3
12-15 reps
-
6
Concentration Curl
2
AMRAP
RPE 8
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 7
3
Glute Kickback (Cable)
3
10-12 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 7
3
Glute Kickback (Cable)
3
10-12 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 7
3
Glute Kickback (Cable)
3
10-12 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 7
3
Glute Kickback (Cable)
3
10-12 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 7
3
Glute Kickback (Cable)
3
10-12 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 7
3
Glute Kickback (Cable)
3
10-12 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 7
3
Glute Kickback (Cable)
3
10-12 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 7
3
Glute Kickback (Cable)
3
10-12 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 7
3
Glute Kickback (Cable)
3
10-12 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 7
3
Glute Kickback (Cable)
3
10-12 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8-10 Reps
@7
2
Leg Press
3 Sets
10-12 Reps
@7
3
Step-Up (Weighted)
3 Sets
12-15 Reps
@8
4
Leg Extension
3 Sets
12-15 Reps
@8
5
Plank
3 Sets
20-120 mins
@8
Day 2
1
Bench Press (Barbell)
4 Sets
8-10 Reps
@7
2
Barbell Row
4 Sets
8-10 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
4
Lat Pulldown
3 Sets
10-12 Reps
@8
5
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
6
Seated Row (Cable)
3 Sets
12-15 Reps
@8
Day 3
1
Overhead Press (Barbell)
4 Sets
8-10 Reps
@7
2
Skull Crusher
3 Sets
8-10 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
-
4
Tricep Extension (Cable)
3 Sets
12-15 Reps
-
5
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
-
6
Concentration Curl
2 Sets
AMRAP
@8
7
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@8
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@7
2
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@7
3
Glute Kickback (Cable)
3 Sets
10-12 Reps
@8
4
Lying Leg Curl
3 Sets
10-12 Reps
@8
5
Decline Crunch (Weighted)
2 Sets
10-15 Reps
@10