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BoostcampPNG

Novice Upper Lower

by Alexander G.

Program Description

4 days a week training split which focuses on steady state low intensity cardio aswell as low volume high intensity resistance training.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 30, 2026 02:55
  • Last Edited
    Mar 30, 2026 02:59
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.1%
Front Delts
9.3%
Cardio
7.4%
Chest
7.4%
Lats
7.4%
Upper Back
7.4%
Biceps
7.4%
Quadriceps
7.4%
Hamstrings
7.4%
Abs
7.4%
Glutes
5.6%
Middle Delts
3.7%
Lower Back
3.7%
Calves
3.7%
Rear Delts
1.9%
Forearms
1.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
4-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Chest Press (Machine)
2
4-8 reps
RPE 10
6
Lateral Raise (Machine)
2
4-8 reps
RPE 10
7
Bayesian Curl
2
4-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
4-8 reps
RPE 10
9
Stair Climber
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
4-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Chest Press (Machine)
2
4-8 reps
RPE 10
6
Lateral Raise (Machine)
2
4-8 reps
RPE 10
7
Bayesian Curl
2
4-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
4-8 reps
RPE 10
9
Stair Climber
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
4-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Chest Press (Machine)
2
4-8 reps
RPE 10
6
Lateral Raise (Machine)
2
4-8 reps
RPE 10
7
Bayesian Curl
2
4-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
4-8 reps
RPE 10
9
Stair Climber
1
12 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
4-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Chest Press (Machine)
2
4-8 reps
RPE 10
6
Lateral Raise (Machine)
2
4-8 reps
RPE 10
7
Bayesian Curl
2
4-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
4-8 reps
RPE 10
9
Stair Climber
1
12 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
4-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Chest Press (Machine)
2
4-8 reps
RPE 10
6
Lateral Raise (Machine)
2
4-8 reps
RPE 10
7
Bayesian Curl
2
4-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
4-8 reps
RPE 10
9
Stair Climber
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
4-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Chest Press (Machine)
2
4-8 reps
RPE 10
6
Lateral Raise (Machine)
2
4-8 reps
RPE 10
7
Bayesian Curl
2
4-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
4-8 reps
RPE 10
9
Stair Climber
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Pendulum Squat
2
4-8 reps
RPE 10
3
Back Extension (Weighted)
2
10-15 reps
RPE 10
4
Leg Extension
2
4-8 reps
RPE 10
5
Lying Leg Curl
2
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
10-20 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 10
8
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
9
Stair Climber
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Pendulum Squat
2
4-8 reps
RPE 10
3
Back Extension (Weighted)
2
10-15 reps
RPE 10
4
Leg Extension
2
4-8 reps
RPE 10
5
Lying Leg Curl
2
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
10-20 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 10
8
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
9
Stair Climber
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Pendulum Squat
2
4-8 reps
RPE 10
3
Back Extension (Weighted)
2
10-15 reps
RPE 10
4
Leg Extension
2
4-8 reps
RPE 10
5
Lying Leg Curl
2
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
10-20 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 10
8
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
9
Stair Climber
1
12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Pendulum Squat
2
4-8 reps
RPE 10
3
Back Extension (Weighted)
2
10-15 reps
RPE 10
4
Leg Extension
2
4-8 reps
RPE 10
5
Lying Leg Curl
2
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
10-20 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 10
8
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
9
Stair Climber
1
12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Pendulum Squat
2
4-8 reps
RPE 10
3
Back Extension (Weighted)
2
10-15 reps
RPE 10
4
Leg Extension
2
4-8 reps
RPE 10
5
Lying Leg Curl
2
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
10-20 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 10
8
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
9
Stair Climber
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Pendulum Squat
2
4-8 reps
RPE 10
3
Back Extension (Weighted)
2
10-15 reps
RPE 10
4
Leg Extension
2
4-8 reps
RPE 10
5
Lying Leg Curl
2
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
10-20 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 10
8
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
9
Stair Climber
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Lat Pulldown
2
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Chest Press (Machine)
2
4-8 reps
RPE 10
6
Lateral Raise (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Machine)
2
4-8 reps
RPE 10
8
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 10
9
Stair Climber
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Lat Pulldown
2
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Chest Press (Machine)
2
4-8 reps
RPE 10
6
Lateral Raise (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Machine)
2
4-8 reps
RPE 10
8
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 10
9
Stair Climber
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Lat Pulldown
2
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Chest Press (Machine)
2
4-8 reps
RPE 10
6
Lateral Raise (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Machine)
2
4-8 reps
RPE 10
8
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 10
9
Stair Climber
1
12 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Lat Pulldown
2
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Chest Press (Machine)
2
4-8 reps
RPE 10
6
Lateral Raise (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Machine)
2
4-8 reps
RPE 10
8
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 10
9
Stair Climber
1
12 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Lat Pulldown
2
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Chest Press (Machine)
2
4-8 reps
RPE 10
6
Lateral Raise (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Machine)
2
4-8 reps
RPE 10
8
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 10
9
Stair Climber
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Lat Pulldown
2
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Chest Press (Machine)
2
4-8 reps
RPE 10
6
Lateral Raise (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Machine)
2
4-8 reps
RPE 10
8
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 10
9
Stair Climber
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Pendulum Squat
2
4-8 reps
RPE 10
3
Back Extension (Weighted)
2
10-15 reps
RPE 10
4
Leg Extension
2
4-8 reps
RPE 10
5
Lying Leg Curl
2
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
10-20 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 10
8
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
9
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Pendulum Squat
2
4-8 reps
RPE 10
3
Back Extension (Weighted)
2
10-15 reps
RPE 10
4
Leg Extension
2
4-8 reps
RPE 10
5
Lying Leg Curl
2
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
10-20 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 10
8
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
9
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Pendulum Squat
2
4-8 reps
RPE 10
3
Back Extension (Weighted)
2
10-15 reps
RPE 10
4
Leg Extension
2
4-8 reps
RPE 10
5
Lying Leg Curl
2
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
10-20 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 10
8
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
9
Stair Climber
1
12 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Pendulum Squat
2
4-8 reps
RPE 10
3
Back Extension (Weighted)
2
10-15 reps
RPE 10
4
Leg Extension
2
4-8 reps
RPE 10
5
Lying Leg Curl
2
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
10-20 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 10
8
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
9
Stair Climber
1
12 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Pendulum Squat
2
4-8 reps
RPE 10
3
Back Extension (Weighted)
2
10-15 reps
RPE 10
4
Leg Extension
2
4-8 reps
RPE 10
5
Lying Leg Curl
2
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
10-20 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 10
8
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
9
Stair Climber
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Pendulum Squat
2
4-8 reps
RPE 10
3
Back Extension (Weighted)
2
10-15 reps
RPE 10
4
Leg Extension
2
4-8 reps
RPE 10
5
Lying Leg Curl
2
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
10-20 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 10
8
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
9
Stair Climber
1
15 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Stair Climber
1 Set
10 mins
-
2
Incline Bench Press (Dumbbell)
2 Sets
4-8 Reps
@10
3
Lat Pulldown
2 Sets
4-8 Reps
@10
4
Seated Wide-Grip Row (Cable)
2 Sets
4-8 Reps
@10
5
Chest Press (Machine)
2 Sets
4-8 Reps
@10
6
Lateral Raise (Machine)
2 Sets
4-8 Reps
@10
7
Bayesian Curl
2 Sets
4-8 Reps
@10
8
Tricep Rope Push Down (Cable)
2 Sets
4-8 Reps
@10
9
Stair Climber
1 Set
10 mins
-
Day 2
1
Stair Climber
1 Set
10 mins
-
2
Pendulum Squat
2 Sets
4-8 Reps
@10
3
Back Extension (Weighted)
2 Sets
10-15 Reps
@10
4
Leg Extension
2 Sets
4-8 Reps
@10
5
Lying Leg Curl
2 Sets
4-8 Reps
@10
6
Abs Crunch (Machine)
2 Sets
10-20 Reps
@10
7
Leg Raise (Captain's Chair)
2 Sets
10-20 Reps
@10
8
Calf Raise (Leg Press)
2 Sets
10-15 Reps
@10
9
Stair Climber
1 Set
10 mins
-
Day 3
1
Stair Climber
1 Set
10 mins
-
2
Lat Pulldown
2 Sets
4-8 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
4-8 Reps
@10
4
Seated Wide-Grip Row (Cable)
2 Sets
4-8 Reps
@10
5
Chest Press (Machine)
2 Sets
4-8 Reps
@10
6
Lateral Raise (Machine)
2 Sets
4-8 Reps
@10
7
Preacher Curl (Machine)
2 Sets
4-8 Reps
@10
8
Skull Crusher (Dumbbell)
2 Sets
4-8 Reps
@10
9
Stair Climber
1 Set
10 mins
-
Day 4
1
Stair Climber
1 Set
10 mins
-
2
Pendulum Squat
2 Sets
4-8 Reps
@10
3
Back Extension (Weighted)
2 Sets
10-15 Reps
@10
4
Leg Extension
2 Sets
4-8 Reps
@10
5
Lying Leg Curl
2 Sets
4-8 Reps
@10
6
Abs Crunch (Machine)
2 Sets
10-20 Reps
@10
7
Leg Raise (Captain's Chair)
2 Sets
10-20 Reps
@10
8
Calf Raise (Leg Press)
2 Sets
10-15 Reps
@10
9
Stair Climber
1 Set
10 mins
-