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RP style Upper/Lower - 4x day per week

by Tim J.
10 athletes joined

Program Description

Easy to set up using higher rep range (less warm up) and staying close to failure. Maximise hypertrophy with less time in the gym Easy to adhere Can repeat program indefinitely Progression Add weight and/or a rep each week Slow build over time

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 26, 2024 08:37
  • Last Edited
    Jan 29, 2025 04:51
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
10-20 reps
-
-
-
2
Bench Press (Dumbbell)
2
2
10-20 reps
-
-
-
3
Lat Pulldown (Close Grip)
2
2
10-20 reps
-
-
-
4
Face Pull
3
10-20 reps
-
5
Lateral Raise (Dumbbell)
2
2
10-20 reps
-
-
-
6A
Tricep Pushdown (Cable)
3
3
10-20 reps
-
-
-
6B
Lying Bicep Curl
2
2
10-20 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
10-20 reps
-
-
-
2
Bench Press (Dumbbell)
2
2
10-20 reps
-
-
-
3
Lat Pulldown (Close Grip)
2
2
10-20 reps
-
-
-
4
Face Pull
3
10-20 reps
-
5
Lateral Raise (Dumbbell)
2
2
10-20 reps
-
-
-
6A
Tricep Pushdown (Cable)
3
3
10-20 reps
-
-
-
6B
Lying Bicep Curl
2
2
10-20 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
10-20 reps
-
-
-
2
Bench Press (Dumbbell)
2
2
10-20 reps
-
-
-
3
Lat Pulldown (Close Grip)
2
2
10-20 reps
-
-
-
4
Face Pull
3
10-20 reps
-
5
Lateral Raise (Dumbbell)
2
2
10-20 reps
-
-
-
6A
Tricep Pushdown (Cable)
3
3
10-20 reps
-
-
-
6B
Lying Bicep Curl
2
2
10-20 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
10-20 reps
-
-
-
2
Bench Press (Dumbbell)
2
2
10-20 reps
-
-
-
3
Lat Pulldown (Close Grip)
2
2
10-20 reps
-
-
-
4
Face Pull
3
10-20 reps
-
5
Lateral Raise (Dumbbell)
2
2
10-20 reps
-
-
-
6A
Tricep Pushdown (Cable)
3
3
10-20 reps
-
-
-
6B
Lying Bicep Curl
2
2
10-20 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
3
10-20 reps
-
-
-
2
Bench Press (Dumbbell)
3
3
10-20 reps
-
-
-
3
Lat Pulldown (Close Grip)
3
3
10-20 reps
-
-
-
4
Face Pull
3
10-20 reps
-
5
Lateral Raise (Dumbbell)
3
3
10-20 reps
-
-
-
7A
Tricep Pushdown (Cable)
4
4
10-20 reps
-
-
-
7B
Lying Bicep Curl
3
3
10-20 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
3
10-20 reps
-
-
-
2
Bench Press (Dumbbell)
3
3
10-20 reps
-
-
-
3
Lat Pulldown (Close Grip)
3
3
10-20 reps
-
-
-
4
Face Pull
3
10-20 reps
-
5
Lateral Raise (Dumbbell)
3
3
10-20 reps
-
-
-
7A
Tricep Pushdown (Cable)
4
4
10-20 reps
-
-
-
7B
Lying Bicep Curl
3
3
10-20 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
3
10-20 reps
-
-
-
2
Bench Press (Dumbbell)
3
3
10-20 reps
-
-
-
3
Lat Pulldown (Close Grip)
3
3
10-20 reps
-
-
-
4
Face Pull
3
10-20 reps
-
5
Lateral Raise (Dumbbell)
3
3
10-20 reps
-
-
-
7A
Tricep Pushdown (Cable)
4
4
10-20 reps
-
-
-
7B
Lying Bicep Curl
3
3
10-20 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
3
10-20 reps
-
-
-
2
Bench Press (Dumbbell)
3
3
10-20 reps
-
-
-
3
Lat Pulldown (Close Grip)
3
3
10-20 reps
-
-
-
4
Face Pull
3
10-20 reps
-
5
Lateral Raise (Dumbbell)
3
3
10-20 reps
-
-
-
7A
Tricep Pushdown (Cable)
4
4
10-20 reps
-
-
-
7B
Lying Bicep Curl
3
3
10-20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
2
10-20 reps
-
-
-
2
Leg Press
1
1
10-20 reps
-
-
-
3
Hanging Leg Raise
3
10-20 reps
-
4
Leg Extension
2
2
10-20 reps
-
-
-
5
Standing Calf Raise (Smith Machine)
2
2
10-30 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
2
10-20 reps
-
-
-
2
Leg Press
1
1
10-20 reps
-
-
-
3
Hanging Leg Raise
3
10-20 reps
-
4
Leg Extension
2
2
10-20 reps
-
-
-
5
Standing Calf Raise (Smith Machine)
2
2
10-30 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
2
10-20 reps
-
-
-
2
Leg Press
1
1
10-20 reps
-
-
-
3
Hanging Leg Raise
3
10-20 reps
-
4
Leg Extension
2
2
10-20 reps
-
-
-
5
Standing Calf Raise (Smith Machine)
2
2
10-30 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
2
10-20 reps
-
-
-
2
Leg Press
1
1
10-20 reps
-
-
-
3
Hanging Leg Raise
3
10-20 reps
-
4
Leg Extension
2
2
10-20 reps
-
-
-
5
Standing Calf Raise (Smith Machine)
2
2
10-30 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
3
10-20 reps
-
-
-
2
Leg Press
1
2
10-20 reps
-
-
-
3
Hanging Leg Raise
4
10-20 reps
-
4
Leg Extension
3
3
10-20 reps
-
-
-
5
Standing Calf Raise (Smith Machine)
3
3
10-30 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
3
10-20 reps
-
-
-
2
Leg Press
1
2
10-20 reps
-
-
-
3
Hanging Leg Raise
4
10-20 reps
-
4
Leg Extension
3
3
10-20 reps
-
-
-
5
Standing Calf Raise (Smith Machine)
3
3
10-30 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
3
10-20 reps
-
-
-
2
Leg Press
1
2
10-20 reps
-
-
-
3
Hanging Leg Raise
4
10-20 reps
-
4
Leg Extension
3
3
10-20 reps
-
-
-
5
Standing Calf Raise (Smith Machine)
3
3
10-30 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
3
10-20 reps
-
-
-
2
Leg Press
1
2
10-20 reps
-
-
-
3
Hanging Leg Raise
4
10-20 reps
-
4
Leg Extension
3
3
10-20 reps
-
-
-
5
Standing Calf Raise (Smith Machine)
3
3
10-30 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-20 reps
RPE 9
2
Chest Supported Row (Machine)
2
2
10-20 reps
-
RPE 9
RPE 9
3
Mechanical Dropset
4
4
10-20 reps
-
RPE 9
RPE 9
4A
Lateral Raise (Dumbbell)
3
3
10-20 reps
-
-
-
4B
Bayesian Curl
2
2
10-20 reps
-
-
-
5
Overhead Tricep Extension (Cable)
2
2
10-20 reps
-
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-20 reps
RPE 9
2
Chest Supported Row (Machine)
2
2
10-20 reps
-
RPE 9
RPE 9
3
Mechanical Dropset
4
4
10-20 reps
-
RPE 9
RPE 9
4A
Lateral Raise (Dumbbell)
3
3
10-20 reps
-
-
-
4B
Bayesian Curl
2
2
10-20 reps
-
-
-
5
Overhead Tricep Extension (Cable)
2
2
10-20 reps
-
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-20 reps
RPE 9
2
Chest Supported Row (Machine)
2
2
10-20 reps
-
RPE 9
RPE 9
3
Mechanical Dropset
4
4
10-20 reps
-
RPE 9
RPE 9
4A
Lateral Raise (Dumbbell)
3
3
10-20 reps
-
-
-
4B
Bayesian Curl
2
2
10-20 reps
-
-
-
5
Overhead Tricep Extension (Cable)
2
2
10-20 reps
-
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-20 reps
RPE 9
2
Chest Supported Row (Machine)
2
2
10-20 reps
-
RPE 9
RPE 9
3
Mechanical Dropset
4
4
10-20 reps
-
RPE 9
RPE 9
4A
Lateral Raise (Dumbbell)
3
3
10-20 reps
-
-
-
4B
Bayesian Curl
2
2
10-20 reps
-
-
-
5
Overhead Tricep Extension (Cable)
2
2
10-20 reps
-
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10-20 reps
-
2
Chest Supported Row (Machine)
3
3
10-20 reps
-
-
-
3
Mechanical Dropset
4
4
10-20 reps
-
-
-
4
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Bayesian Curl
3
3
10-20 reps
-
-
-
6
Overhead Tricep Extension (Cable)
3
3
10-20 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10-20 reps
-
2
Chest Supported Row (Machine)
3
3
10-20 reps
-
-
-
3
Mechanical Dropset
4
4
10-20 reps
-
-
-
4
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Bayesian Curl
3
3
10-20 reps
-
-
-
6
Overhead Tricep Extension (Cable)
3
3
10-20 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10-20 reps
-
2
Chest Supported Row (Machine)
3
3
10-20 reps
-
-
-
3
Mechanical Dropset
4
4
10-20 reps
-
-
-
4
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Bayesian Curl
3
3
10-20 reps
-
-
-
6
Overhead Tricep Extension (Cable)
3
3
10-20 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10-20 reps
-
2
Chest Supported Row (Machine)
3
3
10-20 reps
-
-
-
3
Mechanical Dropset
4
4
10-20 reps
-
-
-
4
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Bayesian Curl
3
3
10-20 reps
-
-
-
6
Overhead Tricep Extension (Cable)
3
3
10-20 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
4
10-20 reps
-
2
Sumo Squat
2
2
10-15 reps
-
-
-
3
Stiff Leg Deadlift (Dumbbell)
1
1
10-20 reps
-
-
-
4
Seated Calf Raise
2
2
10-30 reps
-
-
-
5
Cable Crunch
2
2
10-20 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
4
10-20 reps
-
2
Sumo Squat
2
2
10-15 reps
-
-
-
3
Stiff Leg Deadlift (Dumbbell)
1
1
10-20 reps
-
-
-
4
Seated Calf Raise
2
2
10-30 reps
-
-
-
5
Cable Crunch
2
2
10-20 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
4
10-20 reps
-
2
Sumo Squat
2
2
10-15 reps
-
-
-
3
Stiff Leg Deadlift (Dumbbell)
1
1
10-20 reps
-
-
-
4
Seated Calf Raise
2
2
10-30 reps
-
-
-
5
Cable Crunch
2
2
10-20 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
4
10-20 reps
-
2
Sumo Squat
2
2
10-15 reps
-
-
-
3
Stiff Leg Deadlift (Dumbbell)
1
1
10-20 reps
-
-
-
4
Seated Calf Raise
2
2
10-30 reps
-
-
-
5
Cable Crunch
2
2
10-20 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
4
10-20 reps
-
2
Sumo Squat
3
3
10-15 reps
-
-
-
3
Stiff Leg Deadlift (Dumbbell)
1
2
10-20 reps
-
-
-
4
Seated Calf Raise
3
3
10-30 reps
-
-
-
5
Cable Crunch
3
3
10-20 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
4
10-20 reps
-
2
Sumo Squat
3
3
10-15 reps
-
-
-
3
Stiff Leg Deadlift (Dumbbell)
1
2
10-20 reps
-
-
-
4
Seated Calf Raise
3
3
10-30 reps
-
-
-
5
Cable Crunch
3
3
10-20 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
4
10-20 reps
-
2
Sumo Squat
3
3
10-15 reps
-
-
-
3
Stiff Leg Deadlift (Dumbbell)
1
2
10-20 reps
-
-
-
4
Seated Calf Raise
3
3
10-30 reps
-
-
-
5
Cable Crunch
3
3
10-20 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
4
10-20 reps
-
2
Sumo Squat
3
3
10-15 reps
-
-
-
3
Stiff Leg Deadlift (Dumbbell)
1
2
10-20 reps
-
-
-
4
Seated Calf Raise
3
3
10-30 reps
-
-
-
5
Cable Crunch
3
3
10-20 reps
-
-
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
10-20 Reps
-
-
-
2
Bench Press (Dumbbell)
2 Sets
2 Sets
10-20 Reps
-
-
-
3
Lat Pulldown (Close Grip)
2 Sets
2 Sets
10-20 Reps
-
-
-
4
Face Pull
3 Sets
10-20 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
2 Sets
10-20 Reps
-
-
-
6A
Tricep Pushdown (Cable)
3 Sets
3 Sets
10-20 Reps
-
-
-
6B
Lying Bicep Curl
2 Sets
2 Sets
10-20 Reps
-
-
-
Day 2
1
Lying Leg Curl
2 Sets
2 Sets
10-20 Reps
-
-
-
2
Leg Press
1 Set
1 Set
10-20 Reps
-
-
-
3
Hanging Leg Raise
3 Sets
10-20 Reps
-
4
Leg Extension
2 Sets
2 Sets
10-20 Reps
-
-
-
5
Standing Calf Raise (Smith Machine)
2 Sets
2 Sets
10-30 Reps
-
-
-
Day 3
1
Pull-Up (Bodyweight)
3 Sets
10-20 Reps
@9
2
Chest Supported Row (Machine)
2 Sets
2 Sets
10-20 Reps
-
@9
@9
3
Mechanical Dropset
4 Sets
4 Sets
10-20 Reps
-
@9
@9
4A
Lateral Raise (Dumbbell)
3 Sets
3 Sets
10-20 Reps
-
-
-
4B
Bayesian Curl
2 Sets
2 Sets
10-20 Reps
-
-
-
5
Overhead Tricep Extension (Cable)
2 Sets
2 Sets
10-20 Reps
-
@9
@9
Day 4
1
Split Squat Front Foot Elevated (Smith Machine)
4 Sets
10-20 Reps
-
2
Sumo Squat
2 Sets
2 Sets
10-15 Reps
-
-
-
3
Stiff Leg Deadlift (Dumbbell)
1 Set
1 Set
10-20 Reps
-
-
-
4
Seated Calf Raise
2 Sets
2 Sets
10-30 Reps
-
-
-
5
Cable Crunch
2 Sets
2 Sets
10-20 Reps
-
-
-