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Upper and lower body

by Study Hard
1 athletes joined
3.0
(1 rating)

Program Description

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Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    Dec 17, 2024 01:34
  • Last Edited
    Mar 06, 2025 03:20
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
12 reps
RPE 6.5
2
High Pull
1
12 reps
RPE 6.5
3
Bicep Curl (EZ Bar)
1
12 reps
RPE 6.5
4
Dead Hang
1
1 mins
RPE 6
5
Lu Raise
1
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
12 reps
RPE 6.5
2
High Pull
1
12 reps
RPE 6.5
3
Bicep Curl (EZ Bar)
1
12 reps
RPE 6.5
4
Dead Hang
1
1 mins
RPE 6
5
Lu Raise
1
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
12 reps
RPE 6.5
2
High Pull
1
12 reps
RPE 6.5
3
Bicep Curl (EZ Bar)
1
12 reps
RPE 6.5
4
Dead Hang
1
1 mins
RPE 6
5
Lu Raise
1
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
12 reps
RPE 6.5
2
High Pull
1
12 reps
RPE 6.5
3
Bicep Curl (EZ Bar)
1
12 reps
RPE 6.5
4
Dead Hang
1
1 mins
RPE 6
5
Lu Raise
1
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
12 reps
RPE 6
2
Bear Crawl
1
12 reps
RPE 6
3
Superman
1
12 reps
RPE 6
4
V-Up
1
12 reps
RPE 6
5
Standing Calf Raise
1
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
12 reps
RPE 6
2
Bear Crawl
1
12 reps
RPE 6
3
Superman
1
12 reps
RPE 6
4
V-Up
1
12 reps
RPE 6
5
Standing Calf Raise
1
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
12 reps
RPE 6
2
Bear Crawl
1
12 reps
RPE 6
3
Superman
1
12 reps
RPE 6
4
V-Up
1
12 reps
RPE 6
5
Standing Calf Raise
1
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
12 reps
RPE 6
2
Bear Crawl
1
12 reps
RPE 6
3
Superman
1
12 reps
RPE 6
4
V-Up
1
12 reps
RPE 6
5
Standing Calf Raise
1
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
12 reps
RPE 6.5
2
High Pull
1
12 reps
RPE 6.5
3
Bicep Curl (EZ Bar)
1
12 reps
RPE 6.5
4
Dead Hang
1
1 mins
RPE 6
5
Lu Raise
1
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
12 reps
RPE 6.5
2
High Pull
1
12 reps
RPE 6.5
3
Bicep Curl (EZ Bar)
1
12 reps
RPE 6.5
4
Dead Hang
1
1 mins
RPE 6
5
Lu Raise
1
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
12 reps
RPE 6.5
2
High Pull
1
12 reps
RPE 6.5
3
Bicep Curl (EZ Bar)
1
12 reps
RPE 6.5
4
Dead Hang
1
1 mins
RPE 6
5
Lu Raise
1
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
12 reps
RPE 6.5
2
High Pull
1
12 reps
RPE 6.5
3
Bicep Curl (EZ Bar)
1
12 reps
RPE 6.5
4
Dead Hang
1
1 mins
RPE 6
5
Lu Raise
1
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
12 reps
RPE 6
2
Bear Crawl
1
12 reps
RPE 6
3
Superman
1
12 reps
RPE 6
4
V-Up
1
12 reps
RPE 6
5
Standing Calf Raise
1
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
12 reps
RPE 6
2
Bear Crawl
1
12 reps
RPE 6
3
Superman
1
12 reps
RPE 6
4
V-Up
1
12 reps
RPE 6
5
Standing Calf Raise
1
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
12 reps
RPE 6
2
Bear Crawl
1
12 reps
RPE 6
3
Superman
1
12 reps
RPE 6
4
V-Up
1
12 reps
RPE 6
5
Standing Calf Raise
1
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
12 reps
RPE 6
2
Bear Crawl
1
12 reps
RPE 6
3
Superman
1
12 reps
RPE 6
4
V-Up
1
12 reps
RPE 6
5
Standing Calf Raise
1
12 reps
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Push Up
1 Set
12 Reps
@6.5
2
High Pull
1 Set
12 Reps
@6.5
3
Bicep Curl (EZ Bar)
1 Set
12 Reps
@6.5
4
Dead Hang
1 Set
1 mins
@6
5
Lu Raise
1 Set
12 Reps
@6
Day 2
1
Sumo Squat
1 Set
12 Reps
@6
2
Bear Crawl
1 Set
12 Reps
@6
3
Superman
1 Set
12 Reps
@6
4
V-Up
1 Set
12 Reps
@6
5
Standing Calf Raise
1 Set
12 Reps
@6
Day 3
1
Push Up
1 Set
12 Reps
@6.5
2
High Pull
1 Set
12 Reps
@6.5
3
Bicep Curl (EZ Bar)
1 Set
12 Reps
@6.5
4
Dead Hang
1 Set
1 mins
@6
5
Lu Raise
1 Set
12 Reps
@6
Day 4
1
Sumo Squat
1 Set
12 Reps
@6
2
Bear Crawl
1 Set
12 Reps
@6
3
Superman
1 Set
12 Reps
@6
4
V-Up
1 Set
12 Reps
@6
5
Standing Calf Raise
1 Set
12 Reps
@6
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
3.00 / 5
Tean C.Age 16, Man
3 months ago
3 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
I did this program and had muscle gains just as I expected, except for my right pinkie finger. My pinkie finger is now 4 inches longer than all my other fingers. It is 3x as thick and can curl 345 for 10. This program lost 2 stars because now my finger can't fit up my nose.