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Upper/Lower Hypertrophy

by Kikito L.

Program Description

Get Huge

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 15, 2024 12:52
  • Last Edited
    Sep 23, 2024 09:19
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Chin-Up (Weighted)
3
5-7 reps
-
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4A
Pec Deck (Machine)
3
8-15 reps
-
4B
Reverse Pec Deck
3
8-15 reps
-
5A
Bicep Curl (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
6
Lateral Raise (Cable)
4
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Chin-Up (Weighted)
3
5-7 reps
-
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4A
Pec Deck (Machine)
3
8-15 reps
-
4B
Reverse Pec Deck
3
8-15 reps
-
5A
Bicep Curl (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
6
Lateral Raise (Cable)
4
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Chin-Up (Weighted)
3
5-7 reps
-
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4A
Pec Deck (Machine)
3
8-15 reps
-
4B
Reverse Pec Deck
3
8-15 reps
-
5A
Bicep Curl (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
6
Lateral Raise (Cable)
4
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Chin-Up (Weighted)
3
5-7 reps
-
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4A
Pec Deck (Machine)
3
8-15 reps
-
4B
Reverse Pec Deck
3
8-15 reps
-
5A
Bicep Curl (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
6
Lateral Raise (Cable)
4
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Chin-Up (Weighted)
3
5-7 reps
-
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4A
Pec Deck (Machine)
3
8-15 reps
-
4B
Reverse Pec Deck
3
8-15 reps
-
5A
Bicep Curl (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
6
Lateral Raise (Cable)
4
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Chin-Up (Weighted)
3
5-7 reps
-
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4A
Pec Deck (Machine)
3
8-15 reps
-
4B
Reverse Pec Deck
3
8-15 reps
-
5A
Bicep Curl (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
6
Lateral Raise (Cable)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-7 reps
-
2
Split Squat (Smith Machine)
3
5-8 reps
-
3A
Hip Adductor (Machine)
2
8-15 reps
-
3B
Lying Leg Curl
2
8-15 reps
-
4A
Standing Calf Raise
4
8-15 reps
-
4B
Decline Crunch (Weighted)
4
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-7 reps
-
2
Split Squat (Smith Machine)
3
5-8 reps
-
3A
Hip Adductor (Machine)
2
8-15 reps
-
3B
Lying Leg Curl
2
8-15 reps
-
4A
Standing Calf Raise
4
8-15 reps
-
4B
Decline Crunch (Weighted)
4
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-7 reps
-
2
Split Squat (Smith Machine)
3
5-8 reps
-
3A
Hip Adductor (Machine)
2
8-15 reps
-
3B
Lying Leg Curl
2
8-15 reps
-
4A
Standing Calf Raise
4
8-15 reps
-
4B
Decline Crunch (Weighted)
4
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-7 reps
-
2
Split Squat (Smith Machine)
3
5-8 reps
-
3A
Hip Adductor (Machine)
2
8-15 reps
-
3B
Lying Leg Curl
2
8-15 reps
-
4A
Standing Calf Raise
4
8-15 reps
-
4B
Decline Crunch (Weighted)
4
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-7 reps
-
2
Split Squat (Smith Machine)
3
5-8 reps
-
3A
Hip Adductor (Machine)
2
8-15 reps
-
3B
Lying Leg Curl
2
8-15 reps
-
4A
Standing Calf Raise
4
8-15 reps
-
4B
Decline Crunch (Weighted)
4
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-7 reps
-
2
Split Squat (Smith Machine)
3
5-8 reps
-
3A
Hip Adductor (Machine)
2
8-15 reps
-
3B
Lying Leg Curl
2
8-15 reps
-
4A
Standing Calf Raise
4
8-15 reps
-
4B
Decline Crunch (Weighted)
4
6-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-7 reps
-
1B
Pull-Up (Weighted)
3
6-12 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
T-Bar Row
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Standing Pullover (Cable)
3
8-15 reps
-
4A
Lu Raise
2
8-15 reps
-
4B
Face Pull
2
8-15 reps
-
5A
Preacher Curl (Dumbbell)
4
8-15 reps
-
5B
Skull Crusher (Dumbbell)
4
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-7 reps
-
1B
Pull-Up (Weighted)
3
6-12 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
T-Bar Row
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Standing Pullover (Cable)
3
8-15 reps
-
4A
Lu Raise
2
8-15 reps
-
4B
Face Pull
2
8-15 reps
-
5A
Preacher Curl (Dumbbell)
4
8-15 reps
-
5B
Skull Crusher (Dumbbell)
4
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-7 reps
-
1B
Pull-Up (Weighted)
3
6-12 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
T-Bar Row
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Standing Pullover (Cable)
3
8-15 reps
-
4A
Lu Raise
2
8-15 reps
-
4B
Face Pull
2
8-15 reps
-
5A
Preacher Curl (Dumbbell)
4
8-15 reps
-
5B
Skull Crusher (Dumbbell)
4
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-7 reps
-
1B
Pull-Up (Weighted)
3
6-12 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
T-Bar Row
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Standing Pullover (Cable)
3
8-15 reps
-
4A
Lu Raise
2
8-15 reps
-
4B
Face Pull
2
8-15 reps
-
5A
Preacher Curl (Dumbbell)
4
8-15 reps
-
5B
Skull Crusher (Dumbbell)
4
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-7 reps
-
1B
Pull-Up (Weighted)
3
6-12 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
T-Bar Row
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Standing Pullover (Cable)
3
8-15 reps
-
4A
Lu Raise
2
8-15 reps
-
4B
Face Pull
2
8-15 reps
-
5A
Preacher Curl (Dumbbell)
4
8-15 reps
-
5B
Skull Crusher (Dumbbell)
4
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-7 reps
-
1B
Pull-Up (Weighted)
3
6-12 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
T-Bar Row
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Standing Pullover (Cable)
3
8-15 reps
-
4A
Lu Raise
2
8-15 reps
-
4B
Face Pull
2
8-15 reps
-
5A
Preacher Curl (Dumbbell)
4
8-15 reps
-
5B
Skull Crusher (Dumbbell)
4
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
-
2
Leg Press
2
6-10 reps
-
3A
Leg Extension
3
8-15 reps
-
3B
Leg Curl
3
8-15 reps
-
4A
Standing Calf Raise
4
8-15 reps
-
4B
Abs Crunch (Machine)
4
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
-
2
Leg Press
2
6-10 reps
-
3A
Leg Extension
3
8-15 reps
-
3B
Leg Curl
3
8-15 reps
-
4A
Standing Calf Raise
4
8-15 reps
-
4B
Abs Crunch (Machine)
4
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
-
2
Leg Press
2
6-10 reps
-
3A
Leg Extension
3
8-15 reps
-
3B
Leg Curl
3
8-15 reps
-
4A
Standing Calf Raise
4
8-15 reps
-
4B
Abs Crunch (Machine)
4
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
-
2
Leg Press
2
6-10 reps
-
3A
Leg Extension
3
8-15 reps
-
3B
Leg Curl
3
8-15 reps
-
4A
Standing Calf Raise
4
8-15 reps
-
4B
Abs Crunch (Machine)
4
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
-
2
Leg Press
2
6-10 reps
-
3A
Leg Extension
3
8-15 reps
-
3B
Leg Curl
3
8-15 reps
-
4A
Standing Calf Raise
4
8-15 reps
-
4B
Abs Crunch (Machine)
4
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
-
2
Leg Press
2
6-10 reps
-
3A
Leg Extension
3
8-15 reps
-
3B
Leg Curl
3
8-15 reps
-
4A
Standing Calf Raise
4
8-15 reps
-
4B
Abs Crunch (Machine)
4
8-15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5-7 Reps
-
2
Chin-Up (Weighted)
3 Sets
5-7 Reps
-
3A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
3B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
4A
Pec Deck (Machine)
3 Sets
8-15 Reps
-
4B
Reverse Pec Deck
3 Sets
8-15 Reps
-
5A
Bicep Curl (Cable)
3 Sets
8-15 Reps
-
5B
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
-
6
Lateral Raise (Cable)
4 Sets
8-15 Reps
-
Day 2
1
Deadlift (Barbell)
2 Sets
5-7 Reps
-
2
Split Squat (Smith Machine)
3 Sets
5-8 Reps
-
3A
Hip Adductor (Machine)
2 Sets
8-15 Reps
-
3B
Lying Leg Curl
2 Sets
8-15 Reps
-
4A
Standing Calf Raise
4 Sets
8-15 Reps
-
4B
Decline Crunch (Weighted)
4 Sets
6-15 Reps
-
Day 3
1A
Overhead Press (Barbell)
3 Sets
5-7 Reps
-
1B
Pull-Up (Weighted)
3 Sets
6-12 Reps
-
2A
Bench Press (Close Grip)
3 Sets
6-10 Reps
-
2B
T-Bar Row
3 Sets
6-10 Reps
-
3A
Lateral Raise (Cable)
3 Sets
8-15 Reps
-
3B
Standing Pullover (Cable)
3 Sets
8-15 Reps
-
4A
Lu Raise
2 Sets
8-15 Reps
-
4B
Face Pull
2 Sets
8-15 Reps
-
5A
Preacher Curl (Dumbbell)
4 Sets
8-15 Reps
-
5B
Skull Crusher (Dumbbell)
4 Sets
8-15 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
5-7 Reps
-
2
Leg Press
2 Sets
6-10 Reps
-
3A
Leg Extension
3 Sets
8-15 Reps
-
3B
Leg Curl
3 Sets
8-15 Reps
-
4A
Standing Calf Raise
4 Sets
8-15 Reps
-
4B
Abs Crunch (Machine)
4 Sets
8-15 Reps
-