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Basic Upper Lower

by Lennon Kennedy

Program Description

Overall basic strength and hypertrophy in the 5-10 rep range, written for myself to concurrently run alongside bjj 3x per week. Upper lower based program with some side delt on the lower days. Volume definitely emphasising upper body more for aesthetic reasons. Uses RPE based training for hypertrophy with some strength gains. Heavy compounds in the 5-10 rep range and single joint movements in the 8-12. Reps, intensity and volume increases as the weeks progress with a deload in week 6. Rest times are up to self discretion but a rough guide would be 2-3 minutes on compounds and 90sec to 2 mins on isolations. This is heavily based on Dr. Mike and the RP training methods.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 10, 2024 08:37
  • Last Edited
    Jun 11, 2024 12:32
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 7
3
Pull-Up (Weighted)
3
5-10 reps
RPE 7
4
T-Bar Row
3
5-10 reps
RPE 7
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 7
6
Skull Crusher
2
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 8
3
Pull-Up (Weighted)
3
5-10 reps
RPE 8
4
T-Bar Row
3
5-10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
6
Skull Crusher
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 8
3
Pull-Up (Weighted)
3
5-10 reps
RPE 8
4
T-Bar Row
3
5-10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
6
Skull Crusher
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-10 reps
RPE 9
3
Pull-Up (Weighted)
4
5-10 reps
RPE 9
4
T-Bar Row
4
5-10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Skull Crusher
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-10 reps
RPE 9
3
Pull-Up (Weighted)
4
5-10 reps
RPE 9
4
T-Bar Row
4
5-10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Skull Crusher
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 7
3
Pull-Up (Weighted)
2
5-10 reps
RPE 7
4
T-Bar Row
2
5-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 7
2
Front Squat (Barbell)
3
5-10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 8
2
Front Squat (Barbell)
3
5-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 8
2
Front Squat (Barbell)
3
5-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 9
2
Front Squat (Barbell)
4
5-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
5-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 9
2
Front Squat (Barbell)
4
5-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
5-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 7
2
Front Squat (Barbell)
2
5-10 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-10 reps
RPE 7
2
Seated Row (Cable)
3
5-10 reps
RPE 7
3
Bench Press (Dumbbell)
3
5-10 reps
RPE 7
4
Chest Fly (Cable)
3
8-12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bayesian Curl
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-10 reps
RPE 8
2
Seated Row (Cable)
3
5-10 reps
RPE 8
3
Bench Press (Dumbbell)
3
5-10 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
6
Bayesian Curl
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-10 reps
RPE 8
2
Seated Row (Cable)
3
5-10 reps
RPE 8
3
Bench Press (Dumbbell)
3
5-10 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
6
Bayesian Curl
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
5-10 reps
RPE 9
2
Seated Row (Cable)
4
5-10 reps
RPE 9
3
Bench Press (Dumbbell)
4
5-10 reps
RPE 9
4
Chest Fly (Cable)
4
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Bayesian Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
5-10 reps
RPE 9
2
Seated Row (Cable)
4
5-10 reps
RPE 9
3
Bench Press (Dumbbell)
4
5-10 reps
RPE 9
4
Chest Fly (Cable)
4
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Bayesian Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
5-10 reps
RPE 7
2
Seated Row (Cable)
2
5-10 reps
RPE 7
3
Bench Press (Dumbbell)
2
5-10 reps
RPE 7
4
Chest Fly (Cable)
2
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 7
2
Deadlift (Deficit)
3
5-10 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Lateral Raise (Cable)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 8
2
Deadlift (Deficit)
3
5-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 8
2
Deadlift (Deficit)
3
5-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-10 reps
RPE 9
2
Deadlift (Deficit)
4
5-10 reps
RPE 9
3
Leg Extension
4
8-12 reps
RPE 9
4
Lateral Raise (Cable)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-10 reps
RPE 9
2
Deadlift (Deficit)
4
5-10 reps
RPE 9
3
Leg Extension
4
8-12 reps
RPE 9
4
Lateral Raise (Cable)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
RPE 7
2
Deadlift (Deficit)
2
5-10 reps
RPE 7
3
Leg Extension
2
8-12 reps
RPE 7
4
Lateral Raise (Cable)
2
8-12 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
5-10 Reps
@7
3
Pull-Up (Weighted)
3 Sets
5-10 Reps
@7
4
T-Bar Row
3 Sets
5-10 Reps
@7
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@7
6
Skull Crusher
2 Sets
8-12 Reps
@7
Day 2
1
Lying Leg Curl
3 Sets
8-12 Reps
@7
2
Front Squat (Barbell)
3 Sets
5-10 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7
Day 3
1
Chin-Up (Weighted)
3 Sets
5-10 Reps
@7
2
Seated Row (Cable)
3 Sets
5-10 Reps
@7
3
Bench Press (Dumbbell)
3 Sets
5-10 Reps
@7
4
Chest Fly (Cable)
3 Sets
8-12 Reps
@7
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@7
6
Bayesian Curl
2 Sets
8-12 Reps
@7
Day 4
1
Hack Squat
3 Sets
5-10 Reps
@7
2
Deadlift (Deficit)
3 Sets
5-10 Reps
@7
3
Leg Extension
3 Sets
8-12 Reps
@7
4
Lateral Raise (Cable)
3 Sets
8-12 Reps
@7