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Upper Lower (Old)

by Heinrich A.
49 athletes joined

Program Description

4x/WEEK TRAINING ROUTINE - Program runs in 3 week blocks - Goal is to restart each block with 2.5-5lbs added to the bar depending on lifting level - Each week intensity goes UP. Meaning, you are ADDING weight but reducing reps - No planned deloads. Feel free to schedule them in when you feel fatigued.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 17, 2024 03:53
  • Last Edited
    Jan 31, 2025 10:19
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Standing Pullover (Cable)
3
8-12 reps
RPE 10
6
Bayesian Curl
4
6-10 reps
RPE 10
7
Cable Crunch
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Standing Pullover (Cable)
3
8-12 reps
RPE 10
6
Bayesian Curl
4
6-10 reps
RPE 10
7
Cable Crunch
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 10
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Standing Pullover (Cable)
3
8-12 reps
RPE 10
6
Bayesian Curl
4
6-10 reps
RPE 10
7
Cable Crunch
3
12-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5A
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 10
5B
Reverse Pec Deck
3
15-20 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 10
8
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5A
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 10
5B
Reverse Pec Deck
3
15-20 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 10
8
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5A
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 10
5B
Reverse Pec Deck
3
15-20 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 10
8
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Pull-Up (Weighted)
3
8-10 reps
RPE 9
3
Dip (Weighted)
3
8-10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 9.5
5
Pec Deck (Machine)
3
6-10 reps
RPE 10
6
Preacher Curl (Barbell)
4
12-15 reps
RPE 10
7
Cable Crunch
3
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Pull-Up (Weighted)
3
8-10 reps
RPE 9.5
3
Dip (Weighted)
3
8-10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 9.5
5
Pec Deck (Machine)
3
6-10 reps
RPE 10
6
Preacher Curl (Barbell)
4
12-15 reps
RPE 10
7
Cable Crunch
3
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Pull-Up (Weighted)
3
8-10 reps
RPE 10
3
Dip (Weighted)
3
8-10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 9.5
5
Pec Deck (Machine)
3
6-10 reps
RPE 10
6
Preacher Curl (Barbell)
4
12-15 reps
RPE 10
7
Cable Crunch
3
12-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
4
Squat (Paused)
3
6-8 reps
RPE 9.5
5
Lying Leg Curl
3
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
8
Reverse Pec Deck
3
15-20 reps
RPE 10
9
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 9
2
Deadlift (Barbell)
1
1
1
5 reps
3 reps
3 reps
70%
80%
90%
3
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
4
Squat (Paused)
3
6-8 reps
RPE 9.5
5
Lying Leg Curl
3
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
8
Reverse Pec Deck
3
15-20 reps
RPE 10
9
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4 reps
RPE 10
2
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
4
Squat (Paused)
3
6-8 reps
RPE 9.5
5
Lying Leg Curl
3
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
8
Reverse Pec Deck
3
15-20 reps
RPE 10
9
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Week 1
1 / 3 Weeks
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
2
Pull-Up (Weighted)
3 Sets
8-10 Reps
@9
3
Dip (Weighted)
3 Sets
8-10 Reps
@9
4
Seated Wide-Grip Row (Cable)
3 Sets
6-10 Reps
@9.5
5
Pec Deck (Machine)
3 Sets
6-10 Reps
@10
6
Preacher Curl (Barbell)
4 Sets
12-15 Reps
@10
7
Cable Crunch
3 Sets
12-15 Reps
@9.5
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@9.5
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
5
Standing Pullover (Cable)
3 Sets
8-12 Reps
@10
6
Bayesian Curl
4 Sets
6-10 Reps
@10
7
Cable Crunch
3 Sets
12-15 Reps
@9.5
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
@9
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
5A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
@10
5B
Reverse Pec Deck
3 Sets
15-20 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
7
Skull Crusher (Dumbbell)
2 Sets
8-10 Reps
@10
8
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@10
Day 4
1
Overhead Press (Barbell)
3 Sets
8 Reps
@8
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@10
4
Squat (Paused)
3 Sets
6-8 Reps
@9.5
5
Lying Leg Curl
3 Sets
12-15 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
7
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
@10
8
Reverse Pec Deck
3 Sets
15-20 Reps
@10
9
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@10