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Upper lower 1

by oliver M.
5.0
(1 rating)

Program Description

Calcium ions pmo

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    May 20, 2025 02:42
  • Last Edited
    May 28, 2025 03:57
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Chest Fly (Machine)
2
4-6 reps
RPE 10
3
Reverse Pec Deck
2
4-6 reps
RPE 10
4
Pull-Up (Weighted)
3
6-8 reps
RPE 10
5
Preacher Curl (Barbell)
3
6-8 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 10
2
Leg Extension
2
4-6 reps
RPE 10
3
Hamstring Curl
3
4-6 reps
RPE 10
4
Hip Adductor (Machine)
2
12-15 reps
RPE 10
5
Hip Abductor (Machine)
2
12-15 reps
RPE 10
6
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
4-6 reps
4-6 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
2
3-5 reps
RPE 10
4
Chest Press (Machine)
2
4-6 reps
RPE 10
5
Single Arm Iso Row
2
6-8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
8
Bayesian Curl
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3-5 reps
6-8 reps
RPE 10
RPE 10
2
Bulgarian Split Squat (Barbell)
1
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
6
Abs Crunch (Weighted)
2
6-8 reps
RPE 10
Week 1
1 / 1 Weeks
Day 2
1
Squat (Barbell)
3 Sets
4-6 Reps
@10
2
Leg Extension
2 Sets
4-6 Reps
@10
3
Hamstring Curl
3 Sets
4-6 Reps
@10
4
Hip Adductor (Machine)
2 Sets
12-15 Reps
@10
5
Hip Abductor (Machine)
2 Sets
12-15 Reps
@10
6
Calf Raise (Leg Press)
3 Sets
8-10 Reps
@10
Day 3
1
Lat Pulldown
3 Sets
6-8 Reps
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
4-6 Reps
4-6 Reps
@10
@10
3
Incline Bench Press (Dumbbell)
2 Sets
3-5 Reps
@10
4
Chest Press (Machine)
2 Sets
4-6 Reps
@10
5
Single Arm Iso Row
2 Sets
6-8 Reps
@10
6
One Arm Lateral Raise (Cable)
1 Set
8 Reps
@10
7
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@10
8
Bayesian Curl
3 Sets
6-8 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@10
2
Chest Fly (Machine)
2 Sets
4-6 Reps
@10
3
Reverse Pec Deck
2 Sets
4-6 Reps
@10
4
Pull-Up (Weighted)
3 Sets
6-8 Reps
@10
5
Preacher Curl (Barbell)
3 Sets
6-8 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@10
7
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
6-8 Reps
@10
@10
2
Bulgarian Split Squat (Barbell)
1 Set
6-8 Reps
@10
3
Leg Extension
2 Sets
6-8 Reps
@10
4
Calf Raise (Leg Press)
3 Sets
8-10 Reps
@10
5
Wrist Curls
3 Sets
10 Reps
@10
6
Abs Crunch (Weighted)
2 Sets
6-8 Reps
@10