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Upper Lower Twist

by Ben C.

Program Description

Prioritize my weaknesses and enhance my strengths of Quads, Back, Delts, and Arms.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 25, 2024 11:58
  • Last Edited
    Dec 02, 2024 10:12
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Dumbbell Row
3
-
3
Dumbbell Bench Pullover
3
-
4
French Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Dumbbell Row
3
-
3
Dumbbell Bench Pullover
3
-
4
French Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Dumbbell Row
3
-
3
Dumbbell Bench Pullover
3
-
4
French Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Dumbbell Row
3
-
3
Dumbbell Bench Pullover
3
-
4
French Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Dumbbell Row
3
-
3
Dumbbell Bench Pullover
3
-
4
French Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Dumbbell Row
3
-
3
Dumbbell Bench Pullover
3
-
4
French Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Dumbbell Row
3
-
3
Dumbbell Bench Pullover
3
-
4
French Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Dumbbell Row
3
-
3
Dumbbell Bench Pullover
3
-
4
French Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Dumbbell Row
3
-
3
Dumbbell Bench Pullover
3
-
4
French Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Dumbbell Row
3
-
3
Dumbbell Bench Pullover
3
-
4
French Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Dumbbell Row
3
-
3
Dumbbell Bench Pullover
3
-
4
French Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Dumbbell Row
3
-
3
Dumbbell Bench Pullover
3
-
4
French Press
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Incline Bench Press (Barbell)
3
-
3
Dumbbell Row
3
-
4
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Incline Bench Press (Barbell)
3
-
3
Dumbbell Row
3
-
4
French Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Incline Bench Press (Barbell)
3
-
3
Dumbbell Row
3
-
4
French Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Incline Bench Press (Barbell)
3
-
3
Dumbbell Row
3
-
4
French Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Incline Bench Press (Barbell)
3
-
3
Dumbbell Row
3
-
4
French Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Incline Bench Press (Barbell)
3
-
3
Dumbbell Row
3
-
4
French Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Incline Bench Press (Barbell)
3
-
3
Dumbbell Row
3
-
4
French Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Incline Bench Press (Barbell)
3
-
3
Dumbbell Row
3
-
4
French Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Incline Bench Press (Barbell)
3
-
3
Dumbbell Row
3
-
4
French Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Incline Bench Press (Barbell)
3
-
3
Dumbbell Row
3
-
4
French Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Incline Bench Press (Barbell)
3
-
3
Dumbbell Row
3
-
4
French Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Incline Bench Press (Barbell)
3
-
3
Dumbbell Row
3
-
4
French Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
-
2
Alternating Dumbbell Curl
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
-
2
Alternating Dumbbell Curl
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
-
2
Alternating Dumbbell Curl
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
-
2
Alternating Dumbbell Curl
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
-
2
Alternating Dumbbell Curl
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
-
2
Alternating Dumbbell Curl
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
-
2
Alternating Dumbbell Curl
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
-
2
Alternating Dumbbell Curl
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
-
2
Alternating Dumbbell Curl
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
-
2
Alternating Dumbbell Curl
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
-
2
Alternating Dumbbell Curl
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
-
2
Alternating Dumbbell Curl
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
-
2
Dumbbell Row
3 Sets
-
3
Dumbbell Bench Pullover
3 Sets
-
4
French Press
3 Sets
-
Day 4
1
Bulgarian Split Squat (Dumbbell)
4 Sets
-
2
Alternating Dumbbell Curl
3 Sets
-
3
Romanian Deadlift (Barbell)
3 Sets
-
4
Lateral Raise (Dumbbell)
3 Sets
-
Day 2
1
Squat (Barbell)
1 Set
5 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
-
3
Lateral Raise (Dumbbell)
3 Sets
-
4
Romanian Deadlift (Dumbbell)
3 Sets
-
5
Bicep Curl (Dumbbell)
3 Sets
-
Day 3
1
Pull-Up (Weighted)
4 Sets
-
2
Incline Bench Press (Barbell)
3 Sets
-
3
Dumbbell Row
3 Sets
-
4
Lateral Raise (Dumbbell)
3 Sets
-