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Upper/Lower Hypertrophy 4 Days

by Cameron H.
1 athletes joined

Program Description

The purpose of this program is to gain muscle with a 2x a week frequency and only be in the gym for 4 days a week.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 09, 2024 05:59
  • Last Edited
    Nov 11, 2024 03:01
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Barbell Row
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
8
Hammer Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Barbell Row
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
8
Hammer Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Barbell Row
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
8
Hammer Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Barbell Row
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
8
Hammer Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Barbell Row
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
8
Hammer Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Barbell Row
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
8
Hammer Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Barbell Row
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
8
Hammer Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Barbell Row
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
8
Hammer Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Barbell Row
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
8
Hammer Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Barbell Row
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
8
Hammer Curl
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Press
3
8 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Press
3
8 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Press
3
8 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Press
3
8 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Press
3
8 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Press
3
8 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Press
3
8 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Press
3
8 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Press
3
8 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Press
3
8 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Chest Fly (Cable)
2
10 reps
-
4
Wide Grip Pull-Up
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Preacher Curl (EZ Bar)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Chest Fly (Cable)
2
10 reps
-
4
Wide Grip Pull-Up
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Preacher Curl (EZ Bar)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Chest Fly (Cable)
2
10 reps
-
4
Wide Grip Pull-Up
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Preacher Curl (EZ Bar)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Chest Fly (Cable)
2
10 reps
-
4
Wide Grip Pull-Up
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Preacher Curl (EZ Bar)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Chest Fly (Cable)
2
10 reps
-
4
Wide Grip Pull-Up
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Preacher Curl (EZ Bar)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Chest Fly (Cable)
2
10 reps
-
4
Wide Grip Pull-Up
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Preacher Curl (EZ Bar)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Chest Fly (Cable)
2
10 reps
-
4
Wide Grip Pull-Up
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Preacher Curl (EZ Bar)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Chest Fly (Cable)
2
10 reps
-
4
Wide Grip Pull-Up
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Preacher Curl (EZ Bar)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Chest Fly (Cable)
2
10 reps
-
4
Wide Grip Pull-Up
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Preacher Curl (EZ Bar)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Chest Fly (Cable)
2
10 reps
-
4
Wide Grip Pull-Up
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Preacher Curl (EZ Bar)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Lateral Raise (Cable)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Lateral Raise (Cable)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Lateral Raise (Cable)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Lateral Raise (Cable)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Lateral Raise (Cable)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Lateral Raise (Cable)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Lateral Raise (Cable)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Lateral Raise (Cable)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Lateral Raise (Cable)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Lateral Raise (Cable)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
2
8 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
8 Reps
-
2
Barbell Row
3 Sets
10 Reps
-
3
Bench Press (Barbell)
3 Sets
8 Reps
-
4
Lat Pulldown
3 Sets
10 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
10 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
15 Reps
-
8
Hammer Curl
2 Sets
8 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Seated Hamstring Curl
3 Sets
10 Reps
-
3
Leg Press
3 Sets
8 Reps
-
4
Seated Calf Raise
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
6
Shrug (Dumbbell)
2 Sets
10 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
2
Seated Row (Cable)
3 Sets
8 Reps
-
3
Chest Fly (Cable)
2 Sets
10 Reps
-
4
Wide Grip Pull-Up
3 Sets
10 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
8 Reps
-
7
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
-
8
Preacher Curl (EZ Bar)
2 Sets
10 Reps
-
Day 4
1
Single Leg Press
3 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Standing Calf Raise
3 Sets
10 Reps
-
4
Lateral Raise (Cable)
2 Sets
10 Reps
-
5
Rear Delt Fly (Dumbbell)
2 Sets
8 Reps
-