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BoostcampPNG

Upper Lower

by Noah M.
4 athletes joined

Program Description

General hypertrophy

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 13, 2025 02:12
  • Last Edited
    Jan 13, 2025 06:14
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
6 reps
RPE 7
RPE 6
2
Back Extension
4
6-12 reps
RPE 9
3
Leg Extension
4
8-12 reps
RPE 10
4
Straight Leg Calf Raise
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
4 reps
RPE 8
RPE 7
2
Back Extension
4
6-12 reps
RPE 9
3
Leg Extension
4
8-12 reps
RPE 10
4
Straight Leg Calf Raise
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
4 reps
RPE 9
RPE 8
2
Back Extension
4
6-12 reps
RPE 9
3
Leg Extension
4
8-12 reps
RPE 10
4
Straight Leg Calf Raise
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4 reps
6 reps
6 reps
RPE 8
RPE 6
RPE 7
2
Back Extension
4
6-12 reps
RPE 9
3
Leg Extension
4
8-12 reps
RPE 10
4
Straight Leg Calf Raise
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
4 reps
RPE 9
RPE 8
2
Back Extension
4
6-12 reps
RPE 9
3
Leg Extension
4
8-12 reps
RPE 10
4
Straight Leg Calf Raise
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
4 reps
RPE 10
RPE 9
2
Back Extension
4
6-12 reps
RPE 9
3
Leg Extension
4
8-12 reps
RPE 10
4
Straight Leg Calf Raise
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
4-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Hammer Curl
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
4-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Hammer Curl
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
4-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Hammer Curl
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
4-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Hammer Curl
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
4-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Hammer Curl
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
4-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Hammer Curl
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
4 reps
6 reps
RPE 7
RPE 6
2
Leg Press (45 Degrees)
4
5-15 reps
RPE 9.5
3
Seated Hamstring Curl
4
6-12 reps
RPE 10
4
Straight Leg Calf Raise
4
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
5 reps
4 reps
RPE 8
RPE 7
2
Leg Press (45 Degrees)
4
5-15 reps
RPE 9.5
3
Seated Hamstring Curl
4
6-12 reps
RPE 10
4
Straight Leg Calf Raise
4
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
6 reps
4 reps
RPE 9
RPE 8
2
Leg Press (45 Degrees)
4
5-15 reps
RPE 9.5
3
Seated Hamstring Curl
4
6-12 reps
RPE 10
4
Straight Leg Calf Raise
4
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
4 reps
6 reps
RPE 8
RPE 7
2
Leg Press (45 Degrees)
4
5-15 reps
RPE 9.5
3
Seated Hamstring Curl
4
6-12 reps
RPE 10
4
Straight Leg Calf Raise
4
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
5 reps
4 reps
RPE 9
RPE 8
2
Leg Press (45 Degrees)
4
5-15 reps
RPE 9.5
3
Seated Hamstring Curl
4
6-12 reps
RPE 10
4
Straight Leg Calf Raise
4
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
6 reps
4 reps
RPE 10
RPE 9
2
Leg Press (45 Degrees)
4
5-15 reps
RPE 9.5
3
Seated Hamstring Curl
4
6-12 reps
RPE 10
4
Straight Leg Calf Raise
4
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
4 reps
6 reps
RPE 7
RPE 6
2
Lat Pulldown
4
6-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
5 reps
4 reps
RPE 8
RPE 7
2
Lat Pulldown
4
6-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
6 reps
4 reps
RPE 9
RPE 8
2
Lat Pulldown
4
6-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
4 reps
6 reps
RPE 8
RPE 7
2
Lat Pulldown
4
6-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
5 reps
4 reps
RPE 9
RPE 8
2
Lat Pulldown
4
6-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
6 reps
4 reps
RPE 10
RPE 9
2
Lat Pulldown
4
6-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
4 Reps
6 Reps
@7
@6
2
Back Extension
4 Sets
6-12 Reps
@9
3
Leg Extension
4 Sets
8-12 Reps
@10
4
Straight Leg Calf Raise
3 Sets
6-12 Reps
@10
Day 2
1
T-Bar Row
4 Sets
4-8 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
4-8 Reps
@9
3
Lateral Raise (Machine)
3 Sets
8-12 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
5
Hammer Curl
3 Sets
6-10 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
4 Reps
6 Reps
@7
@6
2
Leg Press (45 Degrees)
4 Sets
5-15 Reps
@9.5
3
Seated Hamstring Curl
4 Sets
6-12 Reps
@10
4
Straight Leg Calf Raise
4 Sets
6-12 Reps
@10
Day 4
1
Bench Press (Paused)
1 Set
3 Sets
4 Reps
6 Reps
@7
@6
2
Lat Pulldown
4 Sets
6-12 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
6-12 Reps
@10
4
Preacher Curl (EZ Bar)
3 Sets
5-10 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10