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Upper lower arms 5 day 4 week

by Adrian L.
10 athletes joined

Program Description

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Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 28, 2024 04:28
  • Last Edited
    Jan 08, 2025 02:44
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-10 reps
RPE 8
2
Single Leg Romanian Deadlift
3
10-12 reps
RPE 7.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Hip Adductor (Machine)
2
15-20 reps
RPE 8
6
Standing Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-10 reps
RPE 8
2
Single Leg Romanian Deadlift
3
10-12 reps
RPE 7.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Hip Adductor (Machine)
2
15-20 reps
RPE 8
6
Standing Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-10 reps
RPE 8
2
Single Leg Romanian Deadlift
3
10-12 reps
RPE 7.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Hip Adductor (Machine)
2
15-20 reps
RPE 8
6
Standing Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-10 reps
RPE 8
2
Single Leg Romanian Deadlift
3
10-12 reps
RPE 7.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Hip Adductor (Machine)
2
15-20 reps
RPE 8
6
Standing Calf Raise
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
3
Chest Press (Machine)
3
8-10 reps
RPE 8
4
High Row
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
3
Chest Press (Machine)
3
8-10 reps
RPE 8
4
High Row
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 8
4
High Row
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
3
Chest Press (Machine)
3
8-10 reps
RPE 8
4
High Row
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8
2
Front Foot Elevated Lunge
3
10-12 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 8
4
Leg Curl
3
10-15 reps
RPE 8
5
Hip Abductor (Machine)
2
15-20 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8
2
Front Foot Elevated Lunge
3
10-12 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 8
4
Leg Curl
3
10-15 reps
RPE 8
5
Hip Abductor (Machine)
2
15-20 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8
2
Front Foot Elevated Lunge
3
10-12 reps
RPE 8
3
Leg Curl
3
10-15 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5
Hip Abductor (Machine)
2
15-20 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8
2
Front Foot Elevated Lunge
3
10-12 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 8
4
Leg Curl
3
10-15 reps
RPE 8
5
Hip Abductor (Machine)
2
15-20 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Fly Press (Dumbbell)
3
10-12 reps
RPE 8
4
Chin-Up (Assisted)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8
6
Lateral Raise (Machine)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Fly Press (Dumbbell)
3
10-12 reps
RPE 8
4
Chin-Up (Assisted)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8
6
Lateral Raise (Machine)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Fly Press (Dumbbell)
3
10-12 reps
RPE 8
4
Chin-Up (Assisted)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8
6
Lateral Raise (Machine)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Fly Press (Dumbbell)
3
10-12 reps
RPE 8
4
Chin-Up (Assisted)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8
6
Lateral Raise (Machine)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Machine Preacher
3
15-20 reps
RPE 8
2
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
5
Wrist Curls
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Machine Preacher
3
15-20 reps
RPE 8
2
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
5
Wrist Curls
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Machine Preacher
3
15-20 reps
RPE 8
2
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
5
Wrist Curls
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Machine Preacher
3
15-20 reps
RPE 8
2
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
5
Wrist Curls
3
10-12 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Squat (Smith Machine)
3 Sets
5-10 Reps
@8
2
Single Leg Romanian Deadlift
3 Sets
10-12 Reps
@7.5
3
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@8
4
Leg Curl
3 Sets
10-12 Reps
@8
5
Hip Adductor (Machine)
2 Sets
15-20 Reps
@8
6
Standing Calf Raise
3 Sets
15-20 Reps
@8
Day 2
1
Shoulder Press (Machine)
3 Sets
8-10 Reps
@8
2
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@8
3
Chest Press (Machine)
3 Sets
8-10 Reps
@8
4
High Row
3 Sets
10-12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
6
Bicep Curl (Cable)
3 Sets
10-12 Reps
@8
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
5-10 Reps
@8
2
Seated Row (Cable)
3 Sets
10-12 Reps
@8
3
Fly Press (Dumbbell)
3 Sets
10-12 Reps
@8
4
Chin-Up (Assisted)
3 Sets
10-12 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
@8
6
Lateral Raise (Machine)
3 Sets
10-12 Reps
@8
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
@8
2
Front Foot Elevated Lunge
3 Sets
10-12 Reps
@8
3
Leg Extension
3 Sets
10-12 Reps
@8
4
Leg Curl
3 Sets
10-15 Reps
@8
5
Hip Abductor (Machine)
2 Sets
15-20 Reps
@8
6
Standing Calf Raise
3 Sets
12-15 Reps
@8
Day 5
1
Machine Preacher
3 Sets
15-20 Reps
@8
2
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@8
3
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@8
4
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@8
5
Wrist Curls
3 Sets
10-12 Reps
@8