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BoostcampPNG

Sigma upper lower

by Daniel D.
2 athletes joined

Program Description

This program is designed to manage fatigue while providing frequent stimulus for growth etc etc.. basically what every upper lower aims to do but with some of my favorite exercises.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 18, 2025 06:37
  • Last Edited
    Feb 21, 2025 09:33
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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
Chest Press (Machine)
1
2
4-8 reps
4-8 reps
RPE 8
RPE 9
2
Wide Grip Lat Pulldown
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
3
Preacher Curl (EZ Bar)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
4
Single Arm Tricep Extension (Cable)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
5
Lateral Raise (Cable)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
6
Chest Supported Row (Machine)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
4-8 reps
4-8 reps
RPE 8
RPE 9
2
Wide Grip Lat Pulldown
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
3
Preacher Curl (EZ Bar)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
4
Single Arm Tricep Extension (Cable)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
5
Lateral Raise (Cable)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
6
Chest Supported Row (Machine)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
4-8 reps
4-8 reps
RPE 8
RPE 9
2
Wide Grip Lat Pulldown
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
3
Preacher Curl (EZ Bar)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
4
Single Arm Tricep Extension (Cable)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
5
Lateral Raise (Cable)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
6
Chest Supported Row (Machine)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
4-8 reps
4-8 reps
RPE 8
RPE 9
2
Wide Grip Lat Pulldown
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
3
Preacher Curl (EZ Bar)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
4
Single Arm Tricep Extension (Cable)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
5
Lateral Raise (Cable)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
6
Chest Supported Row (Machine)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
4-8 reps
4-8 reps
RPE 8
RPE 9
2
Wide Grip Lat Pulldown
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
3
Preacher Curl (EZ Bar)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
4
Single Arm Tricep Extension (Cable)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
5
Lateral Raise (Cable)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
6
Chest Supported Row (Machine)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
4-8 reps
4-8 reps
RPE 8
RPE 9
2
Wide Grip Lat Pulldown
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
3
Preacher Curl (EZ Bar)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
4
Single Arm Tricep Extension (Cable)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
5
Lateral Raise (Cable)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
6
Chest Supported Row (Machine)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
4-8 reps
4-8 reps
RPE 8
RPE 9
2
Wide Grip Lat Pulldown
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
3
Preacher Curl (EZ Bar)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
4
Single Arm Tricep Extension (Cable)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
5
Lateral Raise (Cable)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
6
Chest Supported Row (Machine)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
4-8 reps
4-8 reps
RPE 8
RPE 9
2
Wide Grip Lat Pulldown
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
3
Preacher Curl (EZ Bar)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
4
Single Arm Tricep Extension (Cable)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
5
Lateral Raise (Cable)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
6
Chest Supported Row (Machine)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
2
Hamstring Curl
1
2
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
3
Leg Extension
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
4
Single Leg Press
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
2
Hamstring Curl
1
2
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
3
Leg Extension
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
4
Single Leg Press
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
2
Hamstring Curl
1
2
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
3
Leg Extension
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
4
Single Leg Press
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
2
Hamstring Curl
1
2
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
3
Leg Extension
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
4
Single Leg Press
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
2
Hamstring Curl
1
2
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
3
Leg Extension
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
4
Single Leg Press
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
2
Hamstring Curl
1
2
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
3
Leg Extension
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
4
Single Leg Press
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
2
Hamstring Curl
1
2
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
3
Leg Extension
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
4
Single Leg Press
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
2
Hamstring Curl
1
2
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
3
Leg Extension
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
4
Single Leg Press
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
2
Tricep Pushdown (Cable)
1
4-8 reps
RPE 8-9
3
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
4
Pec Deck (Machine)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
5
Kelso Shrug
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
6
Bicep Curl (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
7
Seated Row (Cable)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
2
Tricep Pushdown (Cable)
1
4-8 reps
RPE 8-9
3
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
4
Pec Deck (Machine)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
5
Kelso Shrug
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
6
Bicep Curl (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
7
Seated Row (Cable)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
2
Tricep Pushdown (Cable)
1
4-8 reps
RPE 8-9
3
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
4
Pec Deck (Machine)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
5
Kelso Shrug
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
6
Bicep Curl (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
7
Seated Row (Cable)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
2
Tricep Pushdown (Cable)
1
4-8 reps
RPE 8-9
3
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
4
Pec Deck (Machine)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
5
Kelso Shrug
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
6
Bicep Curl (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
7
Seated Row (Cable)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
2
Tricep Pushdown (Cable)
1
4-8 reps
RPE 8-9
3
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
4
Pec Deck (Machine)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
5
Kelso Shrug
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
6
Bicep Curl (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
7
Seated Row (Cable)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
2
Tricep Pushdown (Cable)
1
4-8 reps
RPE 8-9
3
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
4
Pec Deck (Machine)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
5
Kelso Shrug
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
6
Bicep Curl (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
7
Seated Row (Cable)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
2
Tricep Pushdown (Cable)
1
4-8 reps
RPE 8-9
3
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
4
Pec Deck (Machine)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
5
Kelso Shrug
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
6
Bicep Curl (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
7
Seated Row (Cable)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
2
Tricep Pushdown (Cable)
1
4-8 reps
RPE 8-9
3
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
4
Pec Deck (Machine)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
5
Kelso Shrug
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
6
Bicep Curl (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
7
Seated Row (Cable)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
5 reps
5 reps
RPE 9-10
RPE 10-10
2
Leg Extension
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
3
Squat (Smith Machine)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
4
Stiff Leg Deadlift
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
5 reps
5 reps
RPE 9-10
RPE 10-10
2
Leg Extension
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
3
Squat (Smith Machine)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
4
Stiff Leg Deadlift
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
5 reps
5 reps
RPE 9-10
RPE 10-10
2
Leg Extension
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
3
Squat (Smith Machine)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
4
Stiff Leg Deadlift
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
5 reps
5 reps
RPE 9-10
RPE 10-10
2
Leg Extension
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
3
Squat (Smith Machine)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
4
Stiff Leg Deadlift
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
5 reps
5 reps
RPE 9-10
RPE 10-10
2
Leg Extension
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
3
Squat (Smith Machine)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
4
Stiff Leg Deadlift
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
5 reps
5 reps
RPE 9-10
RPE 10-10
2
Leg Extension
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
3
Squat (Smith Machine)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
4
Stiff Leg Deadlift
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
5 reps
5 reps
RPE 9-10
RPE 10-10
2
Leg Extension
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
3
Squat (Smith Machine)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
4
Stiff Leg Deadlift
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
5 reps
5 reps
RPE 9-10
RPE 10-10
2
Leg Extension
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
3
Squat (Smith Machine)
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
4
Stiff Leg Deadlift
1
1
4-8 reps
4-8 reps
RPE 8-9
RPE 9-10
Week 1
1 / 8 Weeks
Day 1
1
Chest Press (Machine)
1 Set
2 Sets
4-8 Reps
4-8 Reps
@8
@9
2
Wide Grip Lat Pulldown
1 Set
1 Set
4-8 Reps
4-8 Reps
@8-9
@9-10
3
Preacher Curl (EZ Bar)
1 Set
1 Set
4-8 Reps
4-8 Reps
@8-9
@9-10
4
Single Arm Tricep Extension (Cable)
1 Set
1 Set
4-8 Reps
4-8 Reps
@8-9
@9-10
5
Lateral Raise (Cable)
1 Set
1 Set
4-8 Reps
4-8 Reps
@8-9
@9-10
6
Chest Supported Row (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
@8-9
@9-10
Day 2
1
Calf Raise (Leg Press)
2 Sets
4-8 Reps
@10
2
Hamstring Curl
1 Set
2 Sets
4-8 Reps
4-8 Reps
@8-9
@9-10
3
Leg Extension
1 Set
1 Set
4-8 Reps
4-8 Reps
@8-9
@9-10
4
Single Leg Press
1 Set
1 Set
4-8 Reps
4-8 Reps
@8-9
@9-10
Day 3
1
Seated Anterior Delt Press (AD)
1 Set
1 Set
4-8 Reps
4-8 Reps
@8-9
@9-10
2
Tricep Pushdown (Cable)
1 Set
4-8 Reps
@8-9
3
Overhead Tricep Extension (Cable)
1 Set
4-8 Reps
@9
4
Pec Deck (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
@8-9
@9-10
5
Kelso Shrug
1 Set
1 Set
4-8 Reps
4-8 Reps
@8-9
@9-10
6
Bicep Curl (Dumbbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@8-9
@9-10
7
Seated Row (Cable)
1 Set
1 Set
4-8 Reps
4-8 Reps
@8-9
@9-10
Day 4
1
Calf Raise (Leg Press)
1 Set
1 Set
5 Reps
5 Reps
@9-10
@10-10
2
Leg Extension
1 Set
1 Set
4-8 Reps
4-8 Reps
@8-9
@9-10
3
Squat (Smith Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
@8-9
@9-10
4
Stiff Leg Deadlift
1 Set
1 Set
4-8 Reps
4-8 Reps
@8-9
@9-10