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Lower/Upper 4x Per Week (1)

by Smith S.

Program Description

Hypertrophy

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 01, 2024 08:38
  • Last Edited
    Dec 01, 2024 08:44
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 8-9
1B
Decline Crunch
3
6-10 reps
RPE 9-10
2
FFE Contralateral DB Reverse Lunge
2
8-10 reps
RPE 8-10
3A
Standing SL Hamstring Curl (Monkey Foot)
3
8-12 reps
RPE 9-10
3B
Single Leg Calf Raise
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 8-9
1B
Decline Crunch
3
6-10 reps
RPE 9-10
2
FFE Contralateral DB Reverse Lunge
2
8-10 reps
RPE 8-10
3A
Standing SL Hamstring Curl (Monkey Foot)
3
8-12 reps
RPE 9-10
3B
Single Leg Calf Raise
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 8-9
1B
Decline Crunch
3
6-10 reps
RPE 9-10
2
FFE Contralateral DB Reverse Lunge
2
8-10 reps
RPE 8-10
3A
Standing SL Hamstring Curl (Monkey Foot)
3
8-12 reps
RPE 9-10
3B
Single Leg Calf Raise
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 8-9
1B
Decline Crunch
3
6-10 reps
RPE 9-10
2
FFE Contralateral DB Reverse Lunge
2
8-10 reps
RPE 8-10
3A
Standing SL Hamstring Curl (Monkey Foot)
3
8-12 reps
RPE 9-10
3B
Single Leg Calf Raise
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 8-9
1B
Decline Crunch
3
6-10 reps
RPE 9-10
2
FFE Contralateral DB Reverse Lunge
2
8-10 reps
RPE 8-10
3A
Standing SL Hamstring Curl (Monkey Foot)
3
8-12 reps
RPE 9-10
3B
Single Leg Calf Raise
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 8-9
1B
Decline Crunch
3
6-10 reps
RPE 9-10
2
FFE Contralateral DB Reverse Lunge
2
8-10 reps
RPE 8-10
3A
Standing SL Hamstring Curl (Monkey Foot)
3
8-12 reps
RPE 9-10
3B
Single Leg Calf Raise
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
RPE 8-9
1B
Seal Row
3
8-12 reps
RPE 9-10
2A
Dip (Bodyweight)
2
8-15 reps
RPE 8-9
2B
Dumbbell Bench Pullover
2
8-12 reps
RPE 8-9
3A
Chest Supported DB Lateral Raise
3
8-12 reps
RPE 9-10
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9-10
4A
Face Pull
2
10-15 reps
RPE 8-10
4B
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
RPE 8-9
1B
Seal Row
3
8-12 reps
RPE 9-10
2A
Dip (Bodyweight)
2
8-15 reps
RPE 8-9
2B
Dumbbell Bench Pullover
2
8-12 reps
RPE 8-9
3A
Chest Supported DB Lateral Raise
3
8-12 reps
RPE 9-10
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9-10
4A
Face Pull
2
10-15 reps
RPE 8-10
4B
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
RPE 8-9
1B
Seal Row
3
8-12 reps
RPE 9-10
2A
Dip (Bodyweight)
2
8-15 reps
RPE 8-9
2B
Dumbbell Bench Pullover
2
8-12 reps
RPE 8-9
3A
Chest Supported DB Lateral Raise
3
8-12 reps
RPE 9-10
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9-10
4A
Face Pull
2
10-15 reps
RPE 8-10
4B
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
RPE 8-9
1B
Seal Row
3
8-12 reps
RPE 9-10
2A
Dip (Bodyweight)
2
8-15 reps
RPE 8-9
2B
Dumbbell Bench Pullover
2
8-12 reps
RPE 8-9
3A
Chest Supported DB Lateral Raise
3
8-12 reps
RPE 9-10
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9-10
4A
Face Pull
2
10-15 reps
RPE 8-10
4B
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
RPE 8-9
1B
Seal Row
3
8-12 reps
RPE 9-10
2A
Dip (Bodyweight)
2
8-15 reps
RPE 8-9
2B
Dumbbell Bench Pullover
2
8-12 reps
RPE 8-9
3A
Chest Supported DB Lateral Raise
3
8-12 reps
RPE 9-10
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9-10
4A
Face Pull
2
10-15 reps
RPE 8-10
4B
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
RPE 8-9
1B
Seal Row
3
8-12 reps
RPE 9-10
2A
Dip (Bodyweight)
2
8-15 reps
RPE 8-9
2B
Dumbbell Bench Pullover
2
8-12 reps
RPE 8-9
3A
Chest Supported DB Lateral Raise
3
8-12 reps
RPE 9-10
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9-10
4A
Face Pull
2
10-15 reps
RPE 8-10
4B
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Hatfield Squat
3
6-10 reps
RPE 8-9
1B
Hanging Leg Raise
3
8-15 reps
RPE 9-10
2A
Back Extension
3
8-15 reps
RPE 9-10
2B
Sissy Squat
3
8-15 reps
RPE 9-10
3
Single Leg Calf Raise
3
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Hatfield Squat
3
6-10 reps
RPE 8-9
1B
Hanging Leg Raise
3
8-15 reps
RPE 9-10
2A
Back Extension
3
8-15 reps
RPE 9-10
2B
Sissy Squat
3
8-15 reps
RPE 9-10
3
Single Leg Calf Raise
3
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Hatfield Squat
3
6-10 reps
RPE 8-9
1B
Hanging Leg Raise
3
8-15 reps
RPE 9-10
2A
Back Extension
3
8-15 reps
RPE 9-10
2B
Sissy Squat
3
8-15 reps
RPE 9-10
3
Single Leg Calf Raise
3
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Hatfield Squat
3
6-10 reps
RPE 8-9
1B
Hanging Leg Raise
3
8-15 reps
RPE 9-10
2A
Back Extension
3
8-15 reps
RPE 9-10
2B
Sissy Squat
3
8-15 reps
RPE 9-10
3
Single Leg Calf Raise
3
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Hatfield Squat
3
6-10 reps
RPE 8-9
1B
Hanging Leg Raise
3
8-15 reps
RPE 9-10
2A
Back Extension
3
8-15 reps
RPE 9-10
2B
Sissy Squat
3
8-15 reps
RPE 9-10
3
Single Leg Calf Raise
3
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Hatfield Squat
3
6-10 reps
RPE 8-9
1B
Hanging Leg Raise
3
8-15 reps
RPE 9-10
2A
Back Extension
3
8-15 reps
RPE 9-10
2B
Sissy Squat
3
8-15 reps
RPE 9-10
3
Single Leg Calf Raise
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 9-10
1B
Ring Push Up
3
6-12 reps
RPE 8-9
2A
Incline Hybrid DB Fly
2
8-12 reps
RPE 9-10
2B
Helms Row
2
8-15 reps
RPE 9-10
3A
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
3B
Nunez KB Lateral Raise
3
8-15 reps
RPE 9-10
4A
TRX Facepull
2
10-15 reps
RPE 9-10
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 9-10
1B
Ring Push Up
3
6-12 reps
RPE 8-9
2A
Incline Hybrid DB Fly
2
8-12 reps
RPE 9-10
2B
Helms Row
2
8-15 reps
RPE 9-10
3A
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
3B
Nunez KB Lateral Raise
3
8-15 reps
RPE 9-10
4A
TRX Facepull
2
10-15 reps
RPE 9-10
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 9-10
1B
Ring Push Up
3
6-12 reps
RPE 8-9
2A
Incline Hybrid DB Fly
2
8-12 reps
RPE 9-10
2B
Helms Row
2
8-15 reps
RPE 9-10
3A
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
3B
Nunez KB Lateral Raise
3
8-15 reps
RPE 9-10
4A
TRX Facepull
2
10-15 reps
RPE 9-10
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 9-10
1B
Ring Push Up
3
6-12 reps
RPE 8-9
2A
Incline Hybrid DB Fly
2
8-12 reps
RPE 9-10
2B
Helms Row
2
8-15 reps
RPE 9-10
3A
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
3B
Nunez KB Lateral Raise
3
8-15 reps
RPE 9-10
4A
TRX Facepull
2
10-15 reps
RPE 9-10
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 9-10
1B
Ring Push Up
3
6-12 reps
RPE 8-9
2A
Incline Hybrid DB Fly
2
8-12 reps
RPE 9-10
2B
Helms Row
2
8-15 reps
RPE 9-10
3A
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
3B
Nunez KB Lateral Raise
3
8-15 reps
RPE 9-10
4A
TRX Facepull
2
10-15 reps
RPE 9-10
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 9-10
1B
Ring Push Up
3
6-12 reps
RPE 8-9
2A
Incline Hybrid DB Fly
2
8-12 reps
RPE 9-10
2B
Helms Row
2
8-15 reps
RPE 9-10
3A
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
3B
Nunez KB Lateral Raise
3
8-15 reps
RPE 9-10
4A
TRX Facepull
2
10-15 reps
RPE 9-10
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9-10
Week 1
1 / 6 Weeks
Day 1
1A
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@8-9
1B
Decline Crunch
3 Sets
6-10 Reps
@9-10
2
FFE Contralateral DB Reverse Lunge
2 Sets
8-10 Reps
@8-10
3A
Standing SL Hamstring Curl (Monkey Foot)
3 Sets
8-12 Reps
@9-10
3B
Single Leg Calf Raise
3 Sets
8-12 Reps
@9-10
Day 2
1A
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8-9
1B
Seal Row
3 Sets
8-12 Reps
@9-10
2A
Dip (Bodyweight)
2 Sets
8-15 Reps
@8-9
2B
Dumbbell Bench Pullover
2 Sets
8-12 Reps
@8-9
3A
Chest Supported DB Lateral Raise
3 Sets
8-12 Reps
@9-10
3B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@9-10
4A
Face Pull
2 Sets
10-15 Reps
@8-10
4B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-15 Reps
@9-10
Day 3
1A
Safety Bar Hatfield Squat
3 Sets
6-10 Reps
@8-9
1B
Hanging Leg Raise
3 Sets
8-15 Reps
@9-10
2A
Back Extension
3 Sets
8-15 Reps
@9-10
2B
Sissy Squat
3 Sets
8-15 Reps
@9-10
3
Single Leg Calf Raise
3 Sets
8-12 Reps
@9-10
Day 4
1A
Chin-Up (Bodyweight)
3 Sets
8-15 Reps
@9-10
1B
Ring Push Up
3 Sets
6-12 Reps
@8-9
2A
Incline Hybrid DB Fly
2 Sets
8-12 Reps
@9-10
2B
Helms Row
2 Sets
8-15 Reps
@9-10
3A
Skull Crusher (Barbell)
3 Sets
8-15 Reps
@9-10
3B
Nunez KB Lateral Raise
3 Sets
8-15 Reps
@9-10
4A
TRX Facepull
2 Sets
10-15 Reps
@9-10
4B
Reverse Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@9-10