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Adam’s modified upper/lower

by Adam T.
2 athletes joined

Program Description

Novice, intermediate program designed to fit the needs of people who want to train 4x a week. As with any program effort/intensity means more than anything. Some self regulation based on recovery rates may be needed on a person to person basis.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 12, 2025 04:26
  • Last Edited
    Jun 18, 2025 08:40

Summary

Transform your strength training with Adam's modified upper/lower program, designed for those ready to elevate their fitness over 8 weeks. Committing just 4 days a week, you'll engage in a balanced mix of compound and isolation exercises targeting major muscle groups, ensuring comprehensive development. With a focus on intensity and proper form, this program utilizes a variety of equipment, including the Smith machine and dumbbells, to enhance your performance and build muscle effectively. Get ready to push your limits and achieve the results you've been striving for!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8.5
2
AD Press (Smith Machine)
2
6-8 reps
RPE 8.5
3
Dumbbell Row
3
8-12 reps
RPE 8.5
4
Pec Deck (Machine)
2
8-12 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
2
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8.5
2
AD Press (Smith Machine)
2
6-8 reps
RPE 8.5
3
Dumbbell Row
3
8-12 reps
RPE 8.5
4
Pec Deck (Machine)
2
8-12 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
2
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8.5
2
AD Press (Smith Machine)
2
6-8 reps
RPE 8.5
3
Dumbbell Row
3
8-12 reps
RPE 8.5
4
Pec Deck (Machine)
2
8-12 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
2
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8.5
2
AD Press (Smith Machine)
2
6-8 reps
RPE 8.5
3
Dumbbell Row
3
8-12 reps
RPE 8.5
4
Pec Deck (Machine)
2
8-12 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
2
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8.5
2
AD Press (Smith Machine)
2
6-8 reps
RPE 8.5
3
Dumbbell Row
3
8-12 reps
RPE 8.5
4
Pec Deck (Machine)
2
8-12 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
2
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8.5
2
AD Press (Smith Machine)
2
6-8 reps
RPE 8.5
3
Dumbbell Row
3
8-12 reps
RPE 8.5
4
Pec Deck (Machine)
2
8-12 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
2
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8.5
2
AD Press (Smith Machine)
2
6-8 reps
RPE 8.5
3
Dumbbell Row
3
8-12 reps
RPE 8.5
4
Pec Deck (Machine)
2
8-12 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
2
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8.5
2
AD Press (Smith Machine)
2
6-8 reps
RPE 8.5
3
Dumbbell Row
3
8-12 reps
RPE 8.5
4
Pec Deck (Machine)
2
8-12 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
2
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
-
5
Leg Curl
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
-
5
Leg Curl
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
-
5
Leg Curl
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
-
5
Leg Curl
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
-
5
Leg Curl
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
-
5
Leg Curl
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
-
5
Leg Curl
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
-
5
Leg Curl
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
3
8-10 reps
-
2
Dip (Bodyweight)
2
6-10 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
3
8-10 reps
-
2
Dip (Bodyweight)
2
6-10 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
3
8-10 reps
-
2
Dip (Bodyweight)
2
6-10 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
3
8-10 reps
-
2
Dip (Bodyweight)
2
6-10 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
3
8-10 reps
-
2
Dip (Bodyweight)
2
6-10 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
3
8-10 reps
-
2
Dip (Bodyweight)
2
6-10 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
3
8-10 reps
-
2
Dip (Bodyweight)
2
6-10 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
3
8-10 reps
-
2
Dip (Bodyweight)
2
6-10 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Press
3
8-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Chest Supported Row (Machine)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Press
3
8-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Chest Supported Row (Machine)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Press
3
8-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Chest Supported Row (Machine)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Press
3
8-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Chest Supported Row (Machine)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Press
3
8-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Chest Supported Row (Machine)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Press
3
8-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Chest Supported Row (Machine)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Press
3
8-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Chest Supported Row (Machine)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Press
3
8-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Chest Supported Row (Machine)
2
8-10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
@8.5
2
AD Press (Smith Machine)
2 Sets
6-8 Reps
@8.5
3
Dumbbell Row
3 Sets
8-12 Reps
@8.5
4
Pec Deck (Machine)
2 Sets
8-12 Reps
@9
5
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@9
6
Skull Crusher (Barbell)
2 Sets
8-12 Reps
@9
7
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@9
Day 2
1
Split Squat (Smith Machine)
3 Sets
8-10 Reps
-
2
Leg Extension
2 Sets
8-12 Reps
-
3
Standing Calf Raise
3 Sets
10-15 Reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
6-10 Reps
-
5
Leg Curl
2 Sets
8-10 Reps
-
Day 3
1
Fly Press (Dumbbell)
3 Sets
8-10 Reps
-
2
Dip (Bodyweight)
2 Sets
6-10 Reps
-
3
Lat Pulldown
3 Sets
8-10 Reps
-
4
Lateral Raise (Cable)
3 Sets
10-12 Reps
-
5
Bicep Curl (Cable)
3 Sets
8-10 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
2
Leg Curl
3 Sets
8-10 Reps
-
3
Leg Press
3 Sets
8-10 Reps
-
4
Standing Calf Raise
2 Sets
10-15 Reps
-
5
Chest Supported Row (Machine)
2 Sets
8-10 Reps
-