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Upper/Lower

by Kevin G.

Program Description

Upper Lower program

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 19, 2024 07:05
  • Last Edited
    Dec 21, 2024 11:12
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
Belt Squat
3
RPE 3
2
Leg Extension
3
RPE 3
3
Hip Thrust (Machine)
3
RPE 3
4
Lying Leg Curl
3
RPE 3
5
Standing Calf Raise
2
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
RPE 2
2
Leg Extension
3
RPE 2
3
Hip Thrust (Machine)
3
RPE 2
4
Lying Leg Curl
3
RPE 2
5
Standing Calf Raise
2
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
RPE 2
2
Leg Extension
3
RPE 2
3
Hip Thrust (Machine)
3
RPE 2
4
Lying Leg Curl
3
RPE 2
5
Standing Calf Raise
2
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
RPE 5
2
Leg Extension
3
RPE 5
3
Hip Thrust (Machine)
3
RPE 5
4
Lying Leg Curl
3
RPE 5
5
Standing Calf Raise
2
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
RPE 3
2
T-Bar Row
3
RPE 3
3
Incline Bench Press (Smith Machine)
3
RPE 3
4
Lat Pulldown
3
RPE 3
5
Lateral Raise (Machine)
3
RPE 3
6
Tricep Extension (Machine)
3
RPE 3
7
Incline Curl (Dumbbell)
3
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
RPE 2
2
T-Bar Row
3
RPE 2
3
Incline Bench Press (Smith Machine)
3
RPE 2
4
Lat Pulldown
3
RPE 2
5
Lateral Raise (Machine)
3
RPE 2
6
Tricep Extension (Machine)
3
RPE 2
7
Incline Curl (Dumbbell)
3
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
RPE 2
2
T-Bar Row
3
RPE 2
3
Incline Bench Press (Smith Machine)
3
RPE 2
4
Lat Pulldown
3
RPE 2
5
Lateral Raise (Machine)
3
RPE 2
6
Tricep Extension (Machine)
3
RPE 2
7
Incline Curl (Dumbbell)
3
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
RPE 5
2
T-Bar Row
3
RPE 5
3
Incline Bench Press (Smith Machine)
3
RPE 5
4
Lat Pulldown
3
RPE 5
5
Lateral Raise (Machine)
3
RPE 5
6
Tricep Extension (Machine)
3
RPE 5
7
Incline Curl (Dumbbell)
3
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 3
2
Romanian Deadlift (Barbell)
3
RPE 3
3
Single Leg Press
3
RPE 3
4
Leg Curl
3
RPE 3
5
Seated Calf Raise
3
RPE 3
6
Hip Abductor (Machine)
2
RPE 3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 2
2
Romanian Deadlift (Barbell)
3
RPE 2
3
Single Leg Press
3
RPE 2
4
Leg Curl
3
RPE 2
5
Seated Calf Raise
3
RPE 2
6
Hip Abductor (Machine)
2
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 2
2
Romanian Deadlift (Barbell)
3
RPE 2
3
Single Leg Press
3
RPE 2
4
Leg Curl
3
RPE 2
5
Seated Calf Raise
3
RPE 2
6
Hip Abductor (Machine)
2
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 5
2
Romanian Deadlift (Barbell)
3
RPE 5
3
Single Leg Press
3
RPE 5
4
Leg Curl
3
RPE 5
5
Seated Calf Raise
3
RPE 5
6
Hip Abductor (Machine)
2
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 3
2
Chin-Up (Bodyweight)
3
RPE 3
3
Shoulder Press (Machine)
3
RPE 3
4
Seated Row (Machine)
3
RPE 3
5
Bicep Curl (EZ Bar)
3
RPE 3
6
Skull Crusher (Barbell)
3
RPE 3
7
Bayesian Curl
3
RPE 3
8
Tricep Rope Push Down (Cable)
3
RPE 3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 2
2
Chin-Up (Bodyweight)
3
RPE 2
3
Shoulder Press (Machine)
3
RPE 2
4
Seated Row (Machine)
3
RPE 2
5
Bicep Curl (EZ Bar)
3
RPE 2
6
Skull Crusher (Barbell)
3
RPE 2
7
Bayesian Curl
3
RPE 2
8
Tricep Rope Push Down (Cable)
3
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 2
2
Chin-Up (Bodyweight)
3
RPE 2
3
Shoulder Press (Machine)
3
RPE 2
4
Seated Row (Machine)
3
RPE 2
5
Bicep Curl (EZ Bar)
3
RPE 2
6
Skull Crusher (Barbell)
3
RPE 2
7
Bayesian Curl
3
RPE 2
8
Tricep Rope Push Down (Cable)
3
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 5
2
Chin-Up (Bodyweight)
3
RPE 5
3
Shoulder Press (Machine)
3
RPE 5
4
Seated Row (Machine)
3
RPE 5
5
Bicep Curl (EZ Bar)
3
RPE 5
6
Skull Crusher (Barbell)
3
RPE 5
7
Bayesian Curl
3
RPE 5
8
Tricep Rope Push Down (Cable)
3
RPE 5
Week 1
1 / 4 Weeks
Day 1
1
Belt Squat
3 Sets
@3
2
Leg Extension
3 Sets
@3
3
Hip Thrust (Machine)
3 Sets
@3
4
Lying Leg Curl
3 Sets
@3
5
Standing Calf Raise
2 Sets
@3
Day 2
1
Chest Press (Machine)
3 Sets
@3
2
T-Bar Row
3 Sets
@3
3
Incline Bench Press (Smith Machine)
3 Sets
@3
4
Lat Pulldown
3 Sets
@3
5
Lateral Raise (Machine)
3 Sets
@3
6
Tricep Extension (Machine)
3 Sets
@3
7
Incline Curl (Dumbbell)
3 Sets
@3
Day 3
1
Hack Squat
3 Sets
@3
2
Romanian Deadlift (Barbell)
3 Sets
@3
3
Single Leg Press
3 Sets
@3
4
Leg Curl
3 Sets
@3
5
Seated Calf Raise
3 Sets
@3
6
Hip Abductor (Machine)
2 Sets
@3
Day 4
1
Dip (Bodyweight)
3 Sets
@3
2
Chin-Up (Bodyweight)
3 Sets
@3
3
Shoulder Press (Machine)
3 Sets
@3
4
Seated Row (Machine)
3 Sets
@3
5
Bicep Curl (EZ Bar)
3 Sets
@3
6
Skull Crusher (Barbell)
3 Sets
@3
7
Bayesian Curl
3 Sets
@3
8
Tricep Rope Push Down (Cable)
3 Sets
@3