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Program Description

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Program Overview

  • Level
    Advanced
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 18, 2024 12:01
  • Last Edited
    Jun 18, 2024 12:41
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
1
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Rear Delt Row
3
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
1
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Rear Delt Row
3
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
1
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Rear Delt Row
3
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
1
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Rear Delt Row
3
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
1
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Rear Delt Row
3
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
1
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Rear Delt Row
3
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
1
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Rear Delt Row
3
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
1
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Rear Delt Row
3
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
1
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Rear Delt Row
3
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
1
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Rear Delt Row
3
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
1
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Rear Delt Row
3
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
1
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Rear Delt Row
3
-
7
Bicep Curl (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
-
2
Leg Extension
3
-
3
Cable Crunch
3
-
4
Lying Leg Curl
3
-
5
Pallof Press
3
-
6
Wall Press Dead Bug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
-
2
Leg Extension
3
-
3
Cable Crunch
3
-
4
Lying Leg Curl
3
-
5
Pallof Press
3
-
6
Wall Press Dead Bug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
-
2
Leg Extension
3
-
3
Cable Crunch
3
-
4
Lying Leg Curl
3
-
5
Pallof Press
3
-
6
Wall Press Dead Bug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
-
2
Leg Extension
3
-
3
Cable Crunch
3
-
4
Lying Leg Curl
3
-
5
Pallof Press
3
-
6
Wall Press Dead Bug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
-
2
Leg Extension
3
-
3
Cable Crunch
3
-
4
Lying Leg Curl
3
-
5
Pallof Press
3
-
6
Wall Press Dead Bug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
-
2
Leg Extension
3
-
3
Cable Crunch
3
-
4
Lying Leg Curl
3
-
5
Pallof Press
3
-
6
Wall Press Dead Bug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
-
2
Leg Extension
3
-
3
Cable Crunch
3
-
4
Lying Leg Curl
3
-
5
Pallof Press
3
-
6
Wall Press Dead Bug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
-
2
Leg Extension
3
-
3
Cable Crunch
3
-
4
Lying Leg Curl
3
-
5
Pallof Press
3
-
6
Wall Press Dead Bug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
-
2
Leg Extension
3
-
3
Cable Crunch
3
-
4
Lying Leg Curl
3
-
5
Pallof Press
3
-
6
Wall Press Dead Bug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
-
2
Leg Extension
3
-
3
Cable Crunch
3
-
4
Lying Leg Curl
3
-
5
Pallof Press
3
-
6
Wall Press Dead Bug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
-
2
Leg Extension
3
-
3
Cable Crunch
3
-
4
Lying Leg Curl
3
-
5
Pallof Press
3
-
6
Wall Press Dead Bug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
-
2
Leg Extension
3
-
3
Cable Crunch
3
-
4
Lying Leg Curl
3
-
5
Pallof Press
3
-
6
Wall Press Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
3
RPE 6
RPE 8.5
2
T-Bar Row
1
2
RPE 6.5
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Tricep Extension (Cable)
3
-
6
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
3
RPE 6
RPE 8.5
2
T-Bar Row
1
2
RPE 6.5
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Tricep Extension (Cable)
3
-
6
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
3
RPE 6
RPE 8.5
2
T-Bar Row
1
2
RPE 6.5
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Tricep Extension (Cable)
3
-
6
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
3
RPE 6
RPE 8.5
2
T-Bar Row
1
2
RPE 6.5
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Tricep Extension (Cable)
3
-
6
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
3
RPE 6
RPE 8.5
2
T-Bar Row
1
2
RPE 6.5
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Tricep Extension (Cable)
3
-
6
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
3
RPE 6
RPE 8.5
2
T-Bar Row
1
2
RPE 6.5
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Tricep Extension (Cable)
3
-
6
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
3
RPE 6
RPE 8.5
2
T-Bar Row
1
2
RPE 6.5
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Tricep Extension (Cable)
3
-
6
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
3
RPE 6
RPE 8.5
2
T-Bar Row
1
2
RPE 6.5
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Tricep Extension (Cable)
3
-
6
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
3
RPE 6
RPE 8.5
2
T-Bar Row
1
2
RPE 6.5
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Tricep Extension (Cable)
3
-
6
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
3
RPE 6
RPE 8.5
2
T-Bar Row
1
2
RPE 6.5
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Tricep Extension (Cable)
3
-
6
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
3
RPE 6
RPE 8.5
2
T-Bar Row
1
2
RPE 6.5
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Tricep Extension (Cable)
3
-
6
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
3
RPE 6
RPE 8.5
2
T-Bar Row
1
2
RPE 6.5
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Tricep Extension (Cable)
3
-
6
Hammer Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
3
-
3
Lateral Raise (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Wall Press Dead Bug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
3
-
3
Lateral Raise (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Wall Press Dead Bug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
3
-
3
Lateral Raise (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Wall Press Dead Bug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
3
-
3
Lateral Raise (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Wall Press Dead Bug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
3
-
3
Lateral Raise (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Wall Press Dead Bug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
3
-
3
Lateral Raise (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Wall Press Dead Bug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
3
-
3
Lateral Raise (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Wall Press Dead Bug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
3
-
3
Lateral Raise (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Wall Press Dead Bug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
3
-
3
Lateral Raise (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Wall Press Dead Bug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
3
-
3
Lateral Raise (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Wall Press Dead Bug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
3
-
3
Lateral Raise (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Wall Press Dead Bug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
3
-
3
Lateral Raise (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Wall Press Dead Bug
3
-
Week 1
1 / 12 Weeks
Day 1
1
Seated Front Raise
1 Set
-
2
Seated Anterior Delt Press (AD)
1 Set
-
3
Lateral Raise (Cable)
3 Sets
-
4
Overhead Tricep Extension (Cable)
3 Sets
-
5
Rear Delt Fly (Dumbbell)
1 Set
-
6
Rear Delt Row
3 Sets
-
7
Bicep Curl (Cable)
1 Set
-
Day 2
1
Trap Bar Deadlift
5 Sets
-
2
Leg Extension
3 Sets
-
3
Cable Crunch
3 Sets
-
4
Lying Leg Curl
3 Sets
-
5
Pallof Press
3 Sets
-
6
Wall Press Dead Bug
3 Sets
-
Day 3
1
Bench Press (Dumbbell)
2 Sets
3 Sets
@6
@8.5
2
T-Bar Row
1 Set
2 Sets
@6.5
@8.5
3
Incline Bench Press (Dumbbell)
2 Sets
-
4
Lat Pulldown
2 Sets
-
5
Tricep Extension (Cable)
3 Sets
-
6
Hammer Curl
3 Sets
-
Day 4
1
Seated Front Raise
1 Set
-
2
Seated Anterior Delt Press (AD)
3 Sets
-
3
Lateral Raise (Cable)
3 Sets
-
4
Chest Fly (Cable)
3 Sets
-
5
Tricep Extension (Cable)
3 Sets
-
6
Bicep Curl (Cable)
3 Sets
-
7
Wall Press Dead Bug
3 Sets
-