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Beginner Upper Lower

by Jaron Z.

Program Description

This is for people just getting into lifting. How to progress: -Each week try to add 5-10 pounds to compound lifts (2.5 pounds for isolations) and match reps from the previous week's session. -OR beat your reps by 1 from the previous week's session, with the same weight from the previous week. Example: Last week on hack squats you did 100lbs for 12 reps, on set 1. This week you will need to hit 110lbs for 12 reps, OR 100 for 13 reps, to progress. Note: *The first set of each exercise is the one you're trying to match/beat reps from the previous week. This is how you're going to gauge performance. Matching subsequent sets isn't as important, although performance should be similar to the previous week's session.* *If you're unable to match, or beat reps, stick with the same weight next week, until you can beat your reps; then repeat. -Don't worry about trying to hit the top end of the rep ranges, just make sure your reps don't fall below the minimum rep range. -There should be some rep dropoff set to set. If your reps don't drop from the 1st set vs the last set, you're not training close enough to failure.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 17, 2025 09:44
  • Last Edited
    Feb 22, 2025 03:33
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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
Leg Curl
3
10-20 reps
RPE 8-10
2
Hack Squat
2
8-20 reps
RPE 8-10
3
Leg Extension
2
10-20 reps
RPE 8-10
4
Straight Leg Calf Raise
3
10-20 reps
RPE 8-10
5
Back Extension (Weighted)
3
8-15 reps
RPE 8-10
6
Abs Crunch (Machine)
3
8-20 reps
RPE 8-10
7
Hanging Leg Raise
3
8-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-20 reps
RPE 8-10
2
Hack Squat
2
8-20 reps
RPE 8-10
3
Leg Extension
2
10-20 reps
RPE 8-10
4
Straight Leg Calf Raise
3
10-20 reps
RPE 8-10
5
Back Extension (Weighted)
3
8-15 reps
RPE 8-10
6
Abs Crunch (Machine)
3
8-20 reps
RPE 8-10
7
Hanging Leg Raise
3
8-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-20 reps
RPE 8-10
2
Hack Squat
3
8-20 reps
RPE 8-10
3
Leg Extension
2
10-20 reps
RPE 8-10
4
Straight Leg Calf Raise
3
10-20 reps
RPE 8-10
5
Back Extension (Weighted)
3
8-15 reps
RPE 8-10
6
Abs Crunch (Machine)
3
8-20 reps
RPE 8-10
7
Hanging Leg Raise
3
8-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-20 reps
RPE 8-10
2
Hack Squat
3
8-20 reps
RPE 8-10
3
Leg Extension
2
10-20 reps
RPE 8-10
4
Straight Leg Calf Raise
3
10-20 reps
RPE 8-10
5
Back Extension (Weighted)
3
8-15 reps
RPE 8-10
6
Abs Crunch (Machine)
3
8-20 reps
RPE 8-10
7
Hanging Leg Raise
3
8-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-20 reps
RPE 8-10
2
Hack Squat
3
8-20 reps
RPE 8-10
3
Leg Extension
3
10-20 reps
RPE 8-10
4
Straight Leg Calf Raise
3
10-20 reps
RPE 8-10
5
Back Extension (Weighted)
3
8-15 reps
RPE 8-10
6
Abs Crunch (Machine)
3
8-20 reps
RPE 8-10
7
Hanging Leg Raise
3
8-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-20 reps
RPE 8-10
2
Hack Squat
3
8-20 reps
RPE 8-10
3
Leg Extension
3
10-20 reps
RPE 8-10
4
Straight Leg Calf Raise
3
10-20 reps
RPE 8-10
5
Back Extension (Weighted)
3
8-15 reps
RPE 8-10
6
Abs Crunch (Machine)
3
8-20 reps
RPE 8-10
7
Hanging Leg Raise
3
8-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-20 reps
RPE 8-10
2
Hack Squat
3
8-20 reps
RPE 8-10
3
Leg Extension
3
10-20 reps
RPE 8-10
4
Straight Leg Calf Raise
3
10-20 reps
RPE 8-10
5
Back Extension (Weighted)
3
8-15 reps
RPE 8-10
6
Abs Crunch (Machine)
3
8-20 reps
RPE 8-10
7
Hanging Leg Raise
3
8-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-20 reps
RPE 8-10
2
Hack Squat
3
8-20 reps
RPE 8-10
3
Leg Extension
3
10-20 reps
RPE 8-10
4
Straight Leg Calf Raise
3
10-20 reps
RPE 8-10
5
Back Extension (Weighted)
3
8-15 reps
RPE 8-10
6
Abs Crunch (Machine)
3
8-20 reps
RPE 8-10
7
Hanging Leg Raise
3
8-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-15 reps
RPE 8-10
2
Lat Pulldown
2
10-20 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 8-10
4
Chest Fly (Machine)
3
10-20 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-10
6
Tricep Rope Push Down (Cable)
3
15-30 reps
RPE 8-10
7
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-15 reps
RPE 8-10
2
Lat Pulldown
2
10-20 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 8-10
4
Chest Fly (Machine)
3
10-20 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-10
6
Tricep Rope Push Down (Cable)
3
15-30 reps
RPE 8-10
7
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-15 reps
RPE 8-10
2
Lat Pulldown
2
10-20 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 8-10
4
Chest Fly (Machine)
3
10-20 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-10
6
Tricep Rope Push Down (Cable)
3
15-30 reps
RPE 8-10
7
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-15 reps
RPE 8-10
2
Lat Pulldown
2
10-20 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 8-10
4
Chest Fly (Machine)
3
10-20 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-10
6
Tricep Rope Push Down (Cable)
3
15-30 reps
RPE 8-10
7
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-15 reps
RPE 8-10
2
Lat Pulldown
3
10-20 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 8-10
4
Chest Fly (Machine)
3
10-20 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-10
6
Tricep Rope Push Down (Cable)
3
15-30 reps
RPE 8-10
7
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-15 reps
RPE 8-10
2
Lat Pulldown
3
10-20 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 8-10
4
Chest Fly (Machine)
3
10-20 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-10
6
Tricep Rope Push Down (Cable)
3
15-30 reps
RPE 8-10
7
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-15 reps
RPE 8-10
2
Lat Pulldown
3
10-20 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 8-10
4
Chest Fly (Machine)
3
10-20 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-10
6
Tricep Rope Push Down (Cable)
3
15-30 reps
RPE 8-10
7
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-15 reps
RPE 8-10
2
Lat Pulldown
3
10-20 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 8-10
4
Chest Fly (Machine)
3
10-20 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-10
6
Tricep Rope Push Down (Cable)
3
15-30 reps
RPE 8-10
7
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-20 reps
RPE 8-10
2
Romanian Deadlift (Dumbbell)
2
8-15 reps
RPE 8-10
3
Leg Press
2
10-20 reps
RPE 8-10
4
Leg Press Calf Raise
3
10-20 reps
RPE 8-10
5
Leg Extension
2
10-20 reps
RPE 8-10
6
Abs Crunch (Machine)
3
8-20 reps
RPE 8-10
7
Hanging Leg Raise
3
8-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-20 reps
RPE 8-10
2
Romanian Deadlift (Dumbbell)
2
8-15 reps
RPE 8-10
3
Leg Press
2
10-20 reps
RPE 8-10
4
Leg Press Calf Raise
3
10-20 reps
RPE 8-10
5
Leg Extension
2
10-20 reps
RPE 8-10
6
Abs Crunch (Machine)
3
8-20 reps
RPE 8-10
7
Hanging Leg Raise
3
8-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-20 reps
RPE 8-10
2
Romanian Deadlift (Dumbbell)
2
8-15 reps
RPE 8-10
3
Leg Press
3
10-20 reps
RPE 8-10
4
Leg Press Calf Raise
3
10-20 reps
RPE 8-10
5
Leg Extension
2
10-20 reps
RPE 8-10
6
Abs Crunch (Machine)
3
8-20 reps
RPE 8-10
7
Hanging Leg Raise
3
8-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-20 reps
RPE 8-10
2
Romanian Deadlift (Dumbbell)
2
8-15 reps
RPE 8-10
3
Leg Press
3
10-20 reps
RPE 8-10
4
Leg Press Calf Raise
3
10-20 reps
RPE 8-10
5
Leg Extension
2
10-20 reps
RPE 8-10
6
Abs Crunch (Machine)
3
8-20 reps
RPE 8-10
7
Hanging Leg Raise
3
8-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-20 reps
RPE 8-10
2
Romanian Deadlift (Dumbbell)
3
8-15 reps
RPE 8-10
3
Leg Press
3
10-20 reps
RPE 8-10
4
Leg Press Calf Raise
3
10-20 reps
RPE 8-10
5
Leg Extension
3
10-20 reps
RPE 8-10
6
Abs Crunch (Machine)
3
8-20 reps
RPE 8-10
7
Hanging Leg Raise
3
8-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-20 reps
RPE 8-10
2
Romanian Deadlift (Dumbbell)
3
8-15 reps
RPE 8-10
3
Leg Press
3
10-20 reps
RPE 8-10
4
Leg Press Calf Raise
3
10-20 reps
RPE 8-10
5
Leg Extension
3
10-20 reps
RPE 8-10
6
Abs Crunch (Machine)
3
8-20 reps
RPE 8-10
7
Hanging Leg Raise
3
8-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-20 reps
RPE 8-10
2
Romanian Deadlift (Dumbbell)
3
8-15 reps
RPE 8-10
3
Leg Press
3
10-20 reps
RPE 8-10
4
Leg Press Calf Raise
3
10-20 reps
RPE 8-10
5
Leg Extension
3
10-20 reps
RPE 8-10
6
Abs Crunch (Machine)
3
8-20 reps
RPE 8-10
7
Hanging Leg Raise
3
8-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-20 reps
RPE 8-10
2
Romanian Deadlift (Dumbbell)
3
8-15 reps
RPE 8-10
3
Leg Press
3
10-20 reps
RPE 8-10
4
Leg Press Calf Raise
3
10-20 reps
RPE 8-10
5
Leg Extension
3
10-20 reps
RPE 8-10
6
Abs Crunch (Machine)
3
8-20 reps
RPE 8-10
7
Hanging Leg Raise
3
8-20 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-15 reps
RPE 8-10
2
Chest Fly (Machine)
3
10-20 reps
RPE 8-10
3
Lat Pulldown (Close Grip)
2
10-20 reps
RPE 8-10
4
Barbell Row
2
8-15 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
3
15-30 reps
RPE 8-10
7
Incline Curl (Dumbbell)
3
8-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-15 reps
RPE 8-10
2
Chest Fly (Machine)
3
10-20 reps
RPE 8-10
3
Lat Pulldown (Close Grip)
2
10-20 reps
RPE 8-10
4
Barbell Row
2
8-15 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
3
15-30 reps
RPE 8-10
7
Incline Curl (Dumbbell)
3
8-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-15 reps
RPE 8-10
2
Chest Fly (Machine)
3
10-20 reps
RPE 8-10
3
Lat Pulldown (Close Grip)
3
10-20 reps
RPE 8-10
4
Barbell Row
2
8-15 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
3
15-30 reps
RPE 8-10
7
Incline Curl (Dumbbell)
3
8-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-15 reps
RPE 8-10
2
Chest Fly (Machine)
3
10-20 reps
RPE 8-10
3
Lat Pulldown (Close Grip)
3
10-20 reps
RPE 8-10
4
Barbell Row
2
8-15 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
3
15-30 reps
RPE 8-10
7
Incline Curl (Dumbbell)
3
8-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-15 reps
RPE 8-10
2
Chest Fly (Machine)
3
10-20 reps
RPE 8-10
3
Lat Pulldown (Close Grip)
3
10-20 reps
RPE 8-10
4
Barbell Row
3
8-15 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
3
15-30 reps
RPE 8-10
7
Incline Curl (Dumbbell)
3
8-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-15 reps
RPE 8-10
2
Chest Fly (Machine)
3
10-20 reps
RPE 8-10
3
Lat Pulldown (Close Grip)
3
10-20 reps
RPE 8-10
4
Barbell Row
3
8-15 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
3
15-30 reps
RPE 8-10
7
Incline Curl (Dumbbell)
3
8-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-15 reps
RPE 8-10
2
Chest Fly (Machine)
3
10-20 reps
RPE 8-10
3
Lat Pulldown (Close Grip)
3
10-20 reps
RPE 8-10
4
Barbell Row
3
8-15 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
3
15-30 reps
RPE 8-10
7
Incline Curl (Dumbbell)
3
8-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-15 reps
RPE 8-10
2
Chest Fly (Machine)
3
10-20 reps
RPE 8-10
3
Lat Pulldown (Close Grip)
3
10-20 reps
RPE 8-10
4
Barbell Row
3
8-15 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
3
15-30 reps
RPE 8-10
7
Incline Curl (Dumbbell)
3
8-15 reps
RPE 8-10
Week 1
1 / 8 Weeks
Day 1
1
Leg Curl
3 Sets
10-20 Reps
@8-10
2
Hack Squat
2 Sets
8-20 Reps
@8-10
3
Leg Extension
2 Sets
10-20 Reps
@8-10
4
Straight Leg Calf Raise
3 Sets
10-20 Reps
@8-10
5
Back Extension (Weighted)
3 Sets
8-15 Reps
@8-10
6
Abs Crunch (Machine)
3 Sets
8-20 Reps
@8-10
7
Hanging Leg Raise
3 Sets
8-20 Reps
@8-10
Day 2
1
Barbell Row
2 Sets
8-15 Reps
@8-10
2
Lat Pulldown
2 Sets
10-20 Reps
@8-10
3
Incline Bench Press (Dumbbell)
2 Sets
8-15 Reps
@8-10
4
Chest Fly (Machine)
3 Sets
10-20 Reps
@8-10
5
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
@8-10
6
Tricep Rope Push Down (Cable)
3 Sets
15-30 Reps
@8-10
7
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@8-10
Day 4
1
Chest Press (Machine)
2 Sets
8-15 Reps
@8-10
2
Chest Fly (Machine)
3 Sets
10-20 Reps
@8-10
3
Lat Pulldown (Close Grip)
2 Sets
10-20 Reps
@8-10
4
Barbell Row
2 Sets
8-15 Reps
@8-10
5
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
@8-10
6
Overhead Tricep Extension (Cable)
3 Sets
15-30 Reps
@8-10
7
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
@8-10
Day 3
1
Seated Hamstring Curl
2 Sets
10-20 Reps
@8-10
2
Romanian Deadlift (Dumbbell)
2 Sets
8-15 Reps
@8-10
3
Leg Press
2 Sets
10-20 Reps
@8-10
4
Leg Press Calf Raise
3 Sets
10-20 Reps
@8-10
5
Leg Extension
2 Sets
10-20 Reps
@8-10
6
Abs Crunch (Machine)
3 Sets
8-20 Reps
@8-10
7
Hanging Leg Raise
3 Sets
8-20 Reps
@8-10