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8 weeker upper lower

by Ethan R.

Program Description

Ts is fye run ts if u tryna get built.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 04, 2024 08:35
  • Last Edited
    Nov 10, 2024 04:33
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
14 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
14 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
14 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
14 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press
4
12 reps
-
4
Leg Curl
4
10 reps
-
5
Standing Calf Raise
4
14 reps
-
6
Hanging Leg Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press
4
12 reps
-
4
Leg Curl
4
10 reps
-
5
Standing Calf Raise
4
14 reps
-
6
Hanging Leg Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press
4
12 reps
-
4
Leg Curl
4
10 reps
-
5
Standing Calf Raise
4
14 reps
-
6
Hanging Leg Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press
4
12 reps
-
4
Leg Curl
4
10 reps
-
5
Standing Calf Raise
4
14 reps
-
6
Hanging Leg Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Pull-Up (Weighted)
4
8 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Hammer Curl
3
10 reps
-
7
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Pull-Up (Weighted)
4
8 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Hammer Curl
3
10 reps
-
7
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Pull-Up (Weighted)
4
8 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Hammer Curl
3
10 reps
-
7
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Pull-Up (Weighted)
4
8 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Hammer Curl
3
10 reps
-
7
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Pull-Up (Weighted)
4
8 reps
-
3
Chest Fly (Machine)
4
12 reps
-
4
Chest Supported Row (Machine)
4
8 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Hammer Curl
4
10 reps
-
7
French Press
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Pull-Up (Weighted)
4
8 reps
-
3
Chest Fly (Machine)
4
12 reps
-
4
Chest Supported Row (Machine)
4
8 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Hammer Curl
4
10 reps
-
7
French Press
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Pull-Up (Weighted)
4
8 reps
-
3
Chest Fly (Machine)
4
12 reps
-
4
Chest Supported Row (Machine)
4
8 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Hammer Curl
4
10 reps
-
7
French Press
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Pull-Up (Weighted)
4
8 reps
-
3
Chest Fly (Machine)
4
12 reps
-
4
Chest Supported Row (Machine)
4
8 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Hammer Curl
4
10 reps
-
7
French Press
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Good Morning
3
8 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Ab Roller
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Good Morning
3
8 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Ab Roller
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Good Morning
3
8 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Ab Roller
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Good Morning
3
8 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Ab Roller
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Extension
4
12 reps
-
4
Good Morning
4
8 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Ab Roller
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Extension
4
12 reps
-
4
Good Morning
4
8 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Ab Roller
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Extension
4
12 reps
-
4
Good Morning
4
8 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Ab Roller
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Extension
4
12 reps
-
4
Good Morning
4
8 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Ab Roller
4
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Lat Pulldown
4 Sets
10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Seated Row (Cable)
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
-
3
Leg Press
3 Sets
12 Reps
-
4
Leg Curl
3 Sets
10 Reps
-
5
Standing Calf Raise
4 Sets
14 Reps
-
6
Hanging Leg Raise
3 Sets
10 Reps
-
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
-
2
Pull-Up (Weighted)
4 Sets
8 Reps
-
3
Chest Fly (Machine)
3 Sets
12 Reps
-
4
Chest Supported Row (Machine)
3 Sets
8 Reps
-
5
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
-
6
Hammer Curl
3 Sets
10 Reps
-
7
French Press
3 Sets
10 Reps
-
Day 4
1
Deadlift (Barbell)
4 Sets
6 Reps
-
2
Hack Squat
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4
Good Morning
3 Sets
8 Reps
-
5
Standing Calf Raise
4 Sets
12 Reps
-
6
Ab Roller
3 Sets
10 Reps
-