Upper and lower body

by Study Hard
1 athletes joined
3.0
(1 rating)

Program Description

Start exercise

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
    Jun 18, 2025 09:05

Summary

Transform your strength with the "Upper and Lower Body" program, a focused 4-week journey designed to sculpt and tone your entire physique. Committing just 4 days a week, you’ll engage in a balanced mix of bodyweight and dumbbell exercises, including push-ups, squats, and curls, ensuring comprehensive muscle activation. Each session is crafted to challenge your limits while promoting endurance and strength. Get ready to elevate your fitness game 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
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
4 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.