Program Description
Lower, Upper, Legs 6 day split focused on hypertrophy
Program Overview
- LevelAdvanced, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedMay 13, 2024 01:54
- Last EditedJul 07, 2024 08:46
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Deficit Deadlift (Barbell)
3
12 reps
RPE 10
2
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 9.5
4A
Cossack Squat
2
-
4B
Seated Hamstring Curl
2
-
5A
Standing Calf Raise
3
15 reps
RPE 10
5B
Tibialis Raises
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 10
2
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 9.5
4A
Cossack Squat
2
-
4B
Seated Hamstring Curl
2
-
5A
Standing Calf Raise
3
15 reps
RPE 10
5B
Tibialis Raises
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 10
2
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 9.5
4A
Cossack Squat
2
-
4B
Seated Hamstring Curl
2
-
5A
Standing Calf Raise
3
15 reps
RPE 10
5B
Tibialis Raises
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 10
2
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 9.5
4A
Cossack Squat
2
-
4B
Seated Hamstring Curl
2
-
5A
Standing Calf Raise
3
15 reps
RPE 10
5B
Tibialis Raises
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 10
2
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 9.5
4A
Cossack Squat
2
-
4B
Seated Hamstring Curl
2
-
5A
Standing Calf Raise
3
15 reps
RPE 10
5B
Tibialis Raises
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 10
2
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 9.5
4A
Cossack Squat
2
-
4B
Seated Hamstring Curl
2
-
5A
Standing Calf Raise
3
15 reps
RPE 10
5B
Tibialis Raises
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Dip (Weighted)
3
10 reps
RPE 10
4
Pull-Up (Weighted)
3
10 reps
RPE 10
5
Helms Row
3
15 reps
RPE 9.5
6
Y Raise
3
12 reps
RPE 10
7
Rhomboid Cross
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Dip (Weighted)
3
10 reps
RPE 10
4
Pull-Up (Weighted)
3
10 reps
RPE 10
5
Helms Row
3
15 reps
RPE 9.5
6
Y Raise
3
12 reps
RPE 10
7
Rhomboid Cross
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Dip (Weighted)
3
10 reps
RPE 10
4
Pull-Up (Weighted)
3
10 reps
RPE 10
5
Helms Row
3
15 reps
RPE 9.5
6
Y Raise
3
12 reps
RPE 10
7
Rhomboid Cross
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Dip (Weighted)
3
10 reps
RPE 10
4
Pull-Up (Weighted)
3
10 reps
RPE 10
5
Helms Row
3
15 reps
RPE 9.5
6
Y Raise
3
12 reps
RPE 10
7
Rhomboid Cross
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Dip (Weighted)
3
10 reps
RPE 10
4
Pull-Up (Weighted)
3
10 reps
RPE 10
5
Helms Row
3
15 reps
RPE 9.5
6
Y Raise
3
12 reps
RPE 10
7
Rhomboid Cross
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Dip (Weighted)
3
10 reps
RPE 10
4
Pull-Up (Weighted)
3
10 reps
RPE 10
5
Helms Row
3
15 reps
RPE 9.5
6
Y Raise
3
12 reps
RPE 10
7
Rhomboid Cross
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 9.5
2
Rope Hammer Curls
3
10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10 reps
RPE 10
5A
Wrist Curls
3
15 reps
RPE 10
5B
Push Up
3
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 9.5
2
Rope Hammer Curls
3
10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10 reps
RPE 10
5A
Wrist Curls
3
15 reps
RPE 10
5B
Push Up
3
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 9.5
2
Rope Hammer Curls
3
10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10 reps
RPE 10
5A
Wrist Curls
3
15 reps
RPE 10
5B
Push Up
3
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 9.5
2
Rope Hammer Curls
3
10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10 reps
RPE 10
5A
Wrist Curls
3
15 reps
RPE 10
5B
Push Up
3
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 9.5
2
Rope Hammer Curls
3
10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10 reps
RPE 10
5A
Wrist Curls
3
15 reps
RPE 10
5B
Push Up
3
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 9.5
2
Rope Hammer Curls
3
10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10 reps
RPE 10
5A
Wrist Curls
3
15 reps
RPE 10
5B
Push Up
3
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
10 reps
RPE 9
2A
Hip Thrust (Barbell)
2
12 reps
RPE 10
2B
Bulgarian Split Squat (Bodyweight)
2
12 reps
RPE 10
3A
Sled Push
3
-
4A
Hip Adductor (Machine)
3
12 reps
RPE 10
4B
Sissy Squat
3
10 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
10 reps
RPE 9
2A
Hip Thrust (Barbell)
2
12 reps
RPE 10
2B
Bulgarian Split Squat (Bodyweight)
2
12 reps
RPE 10
3A
Sled Push
3
-
4A
Hip Adductor (Machine)
3
12 reps
RPE 10
4B
Sissy Squat
3
10 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
10 reps
RPE 9
2A
Hip Thrust (Barbell)
2
12 reps
RPE 10
2B
Bulgarian Split Squat (Bodyweight)
2
12 reps
RPE 10
3A
Sled Push
3
-
4A
Hip Adductor (Machine)
3
12 reps
RPE 10
4B
Sissy Squat
3
10 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
10 reps
RPE 9
2A
Hip Thrust (Barbell)
2
12 reps
RPE 10
2B
Bulgarian Split Squat (Bodyweight)
2
12 reps
RPE 10
3A
Sled Push
3
-
4A
Hip Adductor (Machine)
3
12 reps
RPE 10
4B
Sissy Squat
3
10 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
10 reps
RPE 9
2A
Hip Thrust (Barbell)
2
12 reps
RPE 10
2B
Bulgarian Split Squat (Bodyweight)
2
12 reps
RPE 10
3A
Sled Push
3
-
4A
Hip Adductor (Machine)
3
12 reps
RPE 10
4B
Sissy Squat
3
10 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
10 reps
RPE 9
2A
Hip Thrust (Barbell)
2
12 reps
RPE 10
2B
Bulgarian Split Squat (Bodyweight)
2
12 reps
RPE 10
3A
Sled Push
3
-
4A
Hip Adductor (Machine)
3
12 reps
RPE 10
4B
Sissy Squat
3
10 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10 reps
RPE 10
2
Bench Press (Barbell)
3
10 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 10
6A
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6B
Face Pull
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10 reps
RPE 10
2
Bench Press (Barbell)
3
10 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 10
6A
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6B
Face Pull
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10 reps
RPE 10
2
Bench Press (Barbell)
3
10 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 10
6A
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6B
Face Pull
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10 reps
RPE 10
2
Bench Press (Barbell)
3
10 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 10
6A
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6B
Face Pull
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10 reps
RPE 10
2
Bench Press (Barbell)
3
10 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 10
6A
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6B
Face Pull
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10 reps
RPE 10
2
Bench Press (Barbell)
3
10 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 10
6A
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6B
Face Pull
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 10
2
JM Press
3
10 reps
RPE 10
3
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4
Tricep Kickback
3
12 reps
RPE 10
5
Wrist Curls
5
15 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
5
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 10
2
JM Press
3
10 reps
RPE 10
3
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4
Tricep Kickback
3
12 reps
RPE 10
5
Wrist Curls
5
15 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
5
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 10
2
JM Press
3
10 reps
RPE 10
3
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4
Tricep Kickback
3
12 reps
RPE 10
5
Wrist Curls
5
15 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
5
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 10
2
JM Press
3
10 reps
RPE 10
3
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4
Tricep Kickback
3
12 reps
RPE 10
5
Wrist Curls
5
15 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
5
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 10
2
JM Press
3
10 reps
RPE 10
3
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4
Tricep Kickback
3
12 reps
RPE 10
5
Wrist Curls
5
15 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
5
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 10
2
JM Press
3
10 reps
RPE 10
3
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4
Tricep Kickback
3
12 reps
RPE 10
5
Wrist Curls
5
15 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
5
15 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Deficit Deadlift (Barbell)3 Sets
12 Reps
@10
2
Hip Thrust (Barbell)3 Sets
10 Reps
@9.5
3
Walking Lunge (Dumbbell)2 Sets
20 Reps
@9.5
4A
Cossack Squat2 Sets
-
4B
Seated Hamstring Curl2 Sets
-
5A
Standing Calf Raise3 Sets
15 Reps
@10
5B
Tibialis Raises3 Sets
15 Reps
@10
Day 2
1
Overhead Press (Barbell)3 Sets
8 Reps
@10
2
Bent Over Row (Barbell)3 Sets
10 Reps
@10
3
Dip (Weighted)3 Sets
10 Reps
@10
4
Pull-Up (Weighted)3 Sets
10 Reps
@10
5
Helms Row3 Sets
15 Reps
@9.5
6
Y Raise3 Sets
12 Reps
@10
7
Rhomboid Cross3 Sets
12 Reps
@10
Day 3
1
Bench Press (Close Grip)3 Sets
10 Reps
@9.5
2
Rope Hammer Curls3 Sets
10 Reps
@10
3
Overhead Tricep Extension (Cable)3 Sets
10 Reps
@10
4
Incline Curl (Dumbbell)3 Sets
10 Reps
@10
5A
Wrist Curls3 Sets
15 Reps
@10
5B
Push Up3 Sets
30 Reps
@10
Day 4
1
Platz Squat3 Sets
10 Reps
@9
2A
Hip Thrust (Barbell)2 Sets
12 Reps
@10
2B
Bulgarian Split Squat (Bodyweight)2 Sets
12 Reps
@10
3A
Sled Push3 Sets
-
4A
Hip Adductor (Machine)3 Sets
12 Reps
@10
4B
Sissy Squat3 Sets
10 Reps
@10
5
Standing Calf Raise3 Sets
15 Reps
@10
Day 5
1
Lat Pulldown (Single Arm)3 Sets
10 Reps
@10
2
Bench Press (Barbell)3 Sets
10 Reps
@9.5
3
Chest Supported Row (Machine)3 Sets
12 Reps
@10
4
Pullover (Dumbbell)3 Sets
15 Reps
@10
5
Seated Overhead Press (Dumbbell)3 Sets
12 Reps
@10
6A
Lateral Raise (Dumbbell)3 Sets
12 Reps
@10
6B
Face Pull3 Sets
20 Reps
@10
Day 6
1
Hammer Curl3 Sets
10 Reps
@10
2
JM Press3 Sets
10 Reps
@10
3
Incline Curl (Dumbbell)3 Sets
12 Reps
@10
4
Tricep Kickback3 Sets
12 Reps
@10
5
Wrist Curls5 Sets
15 Reps
@10
6
Reverse Wrist Curl (Barbell)5 Sets
15 Reps
@10