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BoostcampPNG

Upper/Lower

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4.0
(1 rating)

Program Description

If you don’t want to train for more than 1 hour a day and 4 days a week while getting stronger and more jacked. Then this is the Programm for you. Targeted to more advanced lifters.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 18, 2024 01:28
  • Last Edited
    Feb 21, 2025 09:58
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
3 reps
5 reps
RPE 6
RPE 6
2
Pec Deck (Machine)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
3
Bent Over Row (Barbell)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
4
Lat Pulldown
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
6
Skull Crusher
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
7
Lateral Raise (Dumbbell)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
3 reps
5 reps
RPE 7
RPE 7
2
Pec Deck (Machine)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
3
Bent Over Row (Barbell)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
4
Lat Pulldown
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
6
Skull Crusher
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
7
Lateral Raise (Dumbbell)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
3 reps
5 reps
RPE 8
RPE 8
2
Pec Deck (Machine)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
3
Bent Over Row (Barbell)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
4
Lat Pulldown
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
6
Skull Crusher
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
7
Lateral Raise (Dumbbell)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
3 reps
5 reps
RPE 8-9
RPE 8-9
2
Pec Deck (Machine)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
3
Bent Over Row (Barbell)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
4
Lat Pulldown
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
6
Skull Crusher
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
7
Lateral Raise (Dumbbell)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 6
RPE 6
2
Belt Squat
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
3
Hip Abductor (Machine)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
4
Hip Adductor (Machine)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
6A
Face Pull
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
6B
Cable Crunch
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 7
RPE 7
2
Belt Squat
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
3
Hip Abductor (Machine)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
4
Hip Adductor (Machine)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
6A
Face Pull
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
6B
Cable Crunch
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 8
RPE 8
2
Belt Squat
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
3
Hip Abductor (Machine)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
4
Hip Adductor (Machine)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
6A
Face Pull
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
6B
Cable Crunch
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 8-9
RPE 8-9
2
Belt Squat
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
3
Hip Abductor (Machine)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
4
Hip Adductor (Machine)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
6A
Face Pull
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
6B
Cable Crunch
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
RPE 6
2
Pull-Up (Weighted)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
4
Chest Supported T Bar Row
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
5A
Cable Pullover
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
5B
Tricep Pushdown (Cable)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
6
Lateral Raise (Cable)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
7A
Hammer Curl
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
7B
Incline Curl (Dumbbell)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
RPE 7
2
Pull-Up (Weighted)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
4
Chest Supported T Bar Row
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
5A
Cable Pullover
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
5B
Tricep Pushdown (Cable)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
6
Lateral Raise (Cable)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
7A
Hammer Curl
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
7B
Incline Curl (Dumbbell)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
RPE 8
2
Pull-Up (Weighted)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
4
Chest Supported T Bar Row
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
5A
Pullover (Machine)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
5B
Tricep Pushdown (Cable)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
6
Lateral Raise (Cable)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
7A
Hammer Curl
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
7B
Incline Curl (Dumbbell)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
RPE 8-9
2
Pull-Up (Weighted)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
4
Chest Supported T Bar Row
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
5A
Pullover (Machine)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
5B
Tricep Pushdown (Cable)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
6
Lateral Raise (Cable)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
7A
Hammer Curl
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
7B
Incline Curl (Dumbbell)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 6
RPE 6
2
Leg Press
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
3
Leg Curl
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
4
Leg Extension
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 7
RPE 7
2
Leg Press
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
3
Leg Curl
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
4
Leg Extension
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 8
RPE 8
2
Leg Press
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
3
Leg Curl
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
4
Leg Extension
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 8-9
RPE 8-9
2
Leg Press
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
3
Leg Curl
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
4
Leg Extension
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
6-10 reps
6-12 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Paused)
1 Set
2 Sets
3 Reps
5 Reps
@6
@6
2
Pec Deck (Machine)
1 Set
1 Set
6-10 Reps
6-12 Reps
@10
@10
3
Bent Over Row (Barbell)
1 Set
1 Set
6-10 Reps
6-12 Reps
@10
@10
4
Lat Pulldown
1 Set
1 Set
6-10 Reps
6-12 Reps
@10
@10
5
Preacher Curl (Dumbbell)
1 Set
1 Set
6-10 Reps
6-12 Reps
@10
@10
6
Skull Crusher
1 Set
1 Set
6-10 Reps
6-12 Reps
@10
@10
7
Lateral Raise (Dumbbell)
1 Set
1 Set
6-10 Reps
6-12 Reps
@10
@10
Day 3
1
Larsen Press (Barbell)
3 Sets
6 Reps
@6
2
Pull-Up (Weighted)
1 Set
1 Set
6-10 Reps
6-12 Reps
@10
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-12 Reps
@10
@10
4
Chest Supported T Bar Row
1 Set
1 Set
6-10 Reps
6-12 Reps
@10
@10
5A
Cable Pullover
1 Set
1 Set
6-10 Reps
6-12 Reps
@10
@10
5B
Tricep Pushdown (Cable)
1 Set
1 Set
6-10 Reps
6-12 Reps
@10
@10
6
Lateral Raise (Cable)
1 Set
1 Set
6-10 Reps
6-12 Reps
@10
@10
7A
Hammer Curl
1 Set
1 Set
6-10 Reps
6-12 Reps
@10
@10
7B
Incline Curl (Dumbbell)
1 Set
1 Set
6-10 Reps
6-12 Reps
@10
@10
Day 2
1
Squat (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
@6
@6
2
Belt Squat
1 Set
1 Set
6-10 Reps
6-12 Reps
@10
@10
3
Hip Abductor (Machine)
1 Set
1 Set
6-10 Reps
6-12 Reps
@10
@10
4
Hip Adductor (Machine)
1 Set
1 Set
6-10 Reps
6-12 Reps
@10
@10
5
Standing Calf Raise
1 Set
1 Set
6-10 Reps
6-12 Reps
@10
@10
6A
Face Pull
1 Set
1 Set
6-10 Reps
6-12 Reps
@10
@10
6B
Cable Crunch
1 Set
1 Set
6-10 Reps
6-12 Reps
@10
@10
Day 4
1
Sumo Deadlift (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
@6
@6
2
Leg Press
1 Set
1 Set
6-10 Reps
6-12 Reps
@10
@10
3
Leg Curl
1 Set
1 Set
6-10 Reps
6-12 Reps
@10
@10
4
Leg Extension
1 Set
1 Set
6-10 Reps
6-12 Reps
@10
@10
5
Standing Calf Raise
1 Set
1 Set
6-10 Reps
6-12 Reps
@10
@10
6
Hanging Leg Raise
2 Sets
AMRAP
@10