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Matlock’s upper lower

by Mat
5.0
(1 rating)

Program Description

High frequency to build muscle along with regular cardio for athletic performance. Some knees over twos work for injury prevention once a week. Running distances based on personal training adjust distance to fit your needs

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 19, 2024 03:52
  • Last Edited
    Sep 30, 2024 05:40
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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
Bench Press (Barbell)
1
5 reps
RPE 8
2
Pull-Up (Weighted)
1
5-10 reps
RPE 8
3A
Lying Tricep Extension (Barbell)
1
8-12 reps
RPE 8
3B
Bench Press (Close Grip)
1
AMRAP
RPE 9
4A
Lateral Raise (Cable)
1
10 reps
RPE 9
4B
Rear Delt Fly (Cable)
1
10 reps
RPE 9
5
500m Row
4
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 8
2
Pull-Up (Weighted)
1
5-10 reps
RPE 8
3A
Lying Tricep Extension (Barbell)
1
8-12 reps
RPE 8
3B
Bench Press (Close Grip)
1
AMRAP
RPE 9
4A
Lateral Raise (Cable)
1
10 reps
RPE 9
4B
Rear Delt Fly (Cable)
1
10 reps
RPE 9
5
500m Row
4
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Pull-Up (Weighted)
2
5-10 reps
RPE 8
3A
Lying Tricep Extension (Barbell)
2
8-12 reps
RPE 8
3B
Bench Press (Close Grip)
2
AMRAP
RPE 9
4A
Lateral Raise (Cable)
2
10 reps
RPE 9
4B
Rear Delt Fly (Cable)
2
10 reps
RPE 9
5
500m Row
4
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Pull-Up (Weighted)
2
5-10 reps
RPE 8
3A
Lying Tricep Extension (Barbell)
2
8-12 reps
RPE 8
3B
Bench Press (Close Grip)
2
AMRAP
RPE 9
4A
Lateral Raise (Cable)
2
10 reps
RPE 9
4B
Rear Delt Fly (Cable)
2
10 reps
RPE 9
5
500m Row
4
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Pull-Up (Weighted)
3
5-10 reps
RPE 8
3A
Lying Tricep Extension (Barbell)
2
8-12 reps
RPE 8
3B
Bench Press (Close Grip)
2
AMRAP
RPE 9
4A
Lateral Raise (Cable)
3
10 reps
RPE 9
4B
Rear Delt Fly (Cable)
3
10 reps
RPE 9
5
500m Row
4
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Pull-Up (Weighted)
3
5-10 reps
RPE 8
3A
Lying Tricep Extension (Barbell)
2
8-12 reps
RPE 8
3B
Bench Press (Close Grip)
2
AMRAP
RPE 9
4A
Lateral Raise (Cable)
3
10 reps
RPE 9
4B
Rear Delt Fly (Cable)
3
10 reps
RPE 9
5
500m Row
4
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Pull-Up (Weighted)
3
5-10 reps
RPE 8
3A
Lying Tricep Extension (Barbell)
2
8-12 reps
RPE 8
3B
Bench Press (Close Grip)
2
AMRAP
RPE 9
4A
Lateral Raise (Cable)
3
10 reps
RPE 9
4B
Rear Delt Fly (Cable)
3
10 reps
RPE 9
5
500m Row
4
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Pull-Up (Weighted)
3
5-10 reps
RPE 8
3A
Lying Tricep Extension (Barbell)
2
8-12 reps
RPE 8
3B
Bench Press (Close Grip)
2
AMRAP
RPE 9
4A
Lateral Raise (Cable)
3
10 reps
RPE 9
4B
Rear Delt Fly (Cable)
3
10 reps
RPE 9
5
500m Row
4
5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
5-12 reps
RPE 9
2
Squat (Barbell)
1
5-8 reps
RPE 8.5
3
Front Squat (Barbell)
1
5-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 7
5
Bulgarian Split Squat (Barbell)
1
5-10 reps
RPE 8
6
Cardio
1
30 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
5-12 reps
RPE 9
2
Squat (Barbell)
1
5-8 reps
RPE 8.5
3
Front Squat (Barbell)
1
5-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 7
5
Bulgarian Split Squat (Barbell)
1
5-10 reps
RPE 8
6
Cardio
1
30 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
5-12 reps
RPE 9
2
Squat (Barbell)
2
5-8 reps
RPE 8.5
3
Front Squat (Barbell)
2
5-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7
5
Bulgarian Split Squat (Barbell)
2
5-10 reps
RPE 8
6
Cardio
1
40 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
5-12 reps
RPE 9
2
Squat (Barbell)
2
5-8 reps
RPE 8.5
3
Front Squat (Barbell)
2
5-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7
5
Bulgarian Split Squat (Barbell)
2
5-10 reps
RPE 8
6
Cardio
1
40 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
5-12 reps
RPE 9
2
Squat (Barbell)
3
5-8 reps
RPE 8.5
3
Front Squat (Barbell)
3
5-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 7
5
Bulgarian Split Squat (Barbell)
3
5-10 reps
RPE 8
6
Cardio
1
40 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
5-12 reps
RPE 9
2
Squat (Barbell)
3
5-8 reps
RPE 8.5
3
Front Squat (Barbell)
3
5-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 7
5
Bulgarian Split Squat (Barbell)
3
5-10 reps
RPE 8
6
Cardio
1
40 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
5-12 reps
RPE 9
2
Squat (Barbell)
3
5-8 reps
RPE 8.5
3
Front Squat (Barbell)
3
5-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 7
5
Bulgarian Split Squat (Barbell)
3
5-10 reps
RPE 8
6
Cardio
1
40 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
5-10 reps
RPE 8.5
2
Seated Row (Cable)
1
5-10 reps
RPE 8
3
Bench Press (Paused)
1
5-8 reps
RPE 8.5
4A
Lying Tricep Extension (Barbell)
1
5-12 reps
RPE 8
4B
Bench Press (Close Grip)
1
8+ reps
RPE 9
5
Run
1
30 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
5-10 reps
RPE 8.5
2
Seated Row (Cable)
1
5-10 reps
RPE 8
3
Bench Press (Paused)
1
5-8 reps
RPE 8.5
4A
Lying Tricep Extension (Barbell)
1
5-12 reps
RPE 8
4B
Bench Press (Close Grip)
1
8+ reps
RPE 9
5
Run
1
30 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-10 reps
RPE 8.5
2
Seated Row (Cable)
2
5-10 reps
RPE 8
3
Bench Press (Paused)
2
5-8 reps
RPE 8.5
4A
Lying Tricep Extension (Barbell)
2
5-12 reps
RPE 8
4B
Bench Press (Close Grip)
2
8+ reps
RPE 9
5
Run
1
30 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-10 reps
RPE 8.5
2
Seated Row (Cable)
2
5-10 reps
RPE 8
3
Bench Press (Paused)
2
5-8 reps
RPE 8.5
4A
Lying Tricep Extension (Barbell)
2
5-12 reps
RPE 8
4B
Bench Press (Close Grip)
2
8+ reps
RPE 9
5
Run
1
30 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 8.5
2
Seated Row (Cable)
3
5-10 reps
RPE 8
3
Bench Press (Paused)
3
5-8 reps
RPE 8.5
4A
Lying Tricep Extension (Barbell)
2
5-12 reps
RPE 8
4B
Bench Press (Close Grip)
2
8+ reps
RPE 9
5
Run
1
30 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 8.5
2
Seated Row (Cable)
3
5-10 reps
RPE 8
3
Bench Press (Paused)
3
5-8 reps
RPE 8.5
4A
Lying Tricep Extension (Barbell)
2
5-12 reps
RPE 8
4B
Bench Press (Close Grip)
2
8+ reps
RPE 9
5
Run
1
30 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 8.5
2
Seated Row (Cable)
3
5-10 reps
RPE 8
3
Bench Press (Paused)
3
5-8 reps
RPE 8.5
4A
Lying Tricep Extension (Barbell)
2
5-12 reps
RPE 8
4B
Bench Press (Close Grip)
2
8+ reps
RPE 9
5
Run
1
30 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10 reps
RPE 7
2
Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Sissy Squat
1
12 reps
RPE 9.5
4
Nordic Curl
1
5-10 reps
RPE 9
5
Run
1
200 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
2
Deadlift (Barbell)
1
5-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
1
5-10 reps
RPE 8
5
Belt Squat
1
5-8 reps
RPE 8.5
6
2km Row
1
1
15 mins
15 mins
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
2
Deadlift (Barbell)
1
5-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
1
5-10 reps
RPE 8
5
Belt Squat
1
5-8 reps
RPE 8.5
6
2km Row
1
1
15 mins
15 mins
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
5-10 reps
RPE 9
2
Deadlift (Barbell)
2
5-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 8
5
Belt Squat
2
5-8 reps
RPE 8.5
6
2km Row
1
1
15 mins
15 mins
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
5-10 reps
RPE 9
2
Deadlift (Barbell)
2
5-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 8
5
Belt Squat
2
5-8 reps
RPE 8.5
6
2km Row
1
1
15 mins
15 mins
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
5-10 reps
RPE 9
2
Deadlift (Barbell)
3
5-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
3
5-10 reps
RPE 8
5
Belt Squat
3
5-8 reps
RPE 8.5
6
2km Row
1
1
15 mins
15 mins
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
5-10 reps
RPE 9
2
Deadlift (Barbell)
3
5-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
3
5-10 reps
RPE 8
5
Belt Squat
3
5-8 reps
RPE 8.5
6
2km Row
1
1
15 mins
15 mins
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
5-10 reps
RPE 9
2
Deadlift (Barbell)
3
5-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
3
5-10 reps
RPE 8
5
Belt Squat
3
5-8 reps
RPE 8.5
6
2km Row
1
1
15 mins
15 mins
RPE 9
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
5-10 reps
RPE 8
2
Incline Bench Press (Barbell)
1
5-10 reps
RPE 9
3
Overhead Press (Barbell)
1
5-8 reps
RPE 8
4
Lat Pulldown
1
5-12 reps
RPE 8
5
Run
1
20 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
5-10 reps
RPE 8
2
Incline Bench Press (Barbell)
1
5-10 reps
RPE 9
3
Overhead Press (Barbell)
1
5-8 reps
RPE 8
4
Lat Pulldown
1
5-12 reps
RPE 8
5
Run
1
20 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
5-10 reps
RPE 8
2
Incline Bench Press (Barbell)
2
5-10 reps
RPE 9
3
Overhead Press (Barbell)
2
5-8 reps
RPE 8
4
Lat Pulldown
2
5-12 reps
RPE 8
5
Run
1
20 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
5-10 reps
RPE 8
2
Incline Bench Press (Barbell)
2
5-10 reps
RPE 9
3
Overhead Press (Barbell)
2
5-8 reps
RPE 8
4
Lat Pulldown
2
5-12 reps
RPE 8
5
Run
1
20 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
5-10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 8
4
Lat Pulldown
3
5-12 reps
RPE 8
5
Run
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
5-10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 8
4
Lat Pulldown
3
5-12 reps
RPE 8
5
Run
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
5-10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 8
4
Lat Pulldown
3
5-12 reps
RPE 8
5
Run
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10 reps
RPE 7
2
Split Squat (Dumbbell)
1
12 reps
RPE 8
3
Sissy Squat
1
12 reps
RPE 9.5
4
Nordic Curl
1
5-10 reps
RPE 9
5
Run
1
90 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10 reps
RPE 7
2
Split Squat (Dumbbell)
1
12 reps
RPE 8
3
Sissy Squat
1
12 reps
RPE 9.5
4
Nordic Curl
1
5-10 reps
RPE 9
5
Run
1
90 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
RPE 7
2
Split Squat (Dumbbell)
2
12 reps
RPE 8
3
Sissy Squat
2
12 reps
RPE 9.5
4
Nordic Curl
2
5-10 reps
RPE 9
5
Run
1
110 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
RPE 7
2
Split Squat (Dumbbell)
2
12 reps
RPE 8
3
Sissy Squat
2
12 reps
RPE 9.5
4
Nordic Curl
2
5-10 reps
RPE 9
5
Run
1
110 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7
2
Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Sissy Squat
3
12 reps
RPE 9.5
4
Nordic Curl
3
5-10 reps
RPE 9
5
Run
1
150 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7
2
Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Sissy Squat
3
12 reps
RPE 9.5
4
Nordic Curl
3
5-10 reps
RPE 9
5
Run
1
150 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7
2
Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Sissy Squat
3
12 reps
RPE 9.5
4
Nordic Curl
3
5-10 reps
RPE 9
5
Run
1
180 mins
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
5 Reps
@8
2
Pull-Up (Weighted)
1 Set
5-10 Reps
@8
3A
Lying Tricep Extension (Barbell)
1 Set
8-12 Reps
@8
3B
Bench Press (Close Grip)
1 Set
AMRAP
@9
4A
Lateral Raise (Cable)
1 Set
10 Reps
@9
4B
Rear Delt Fly (Cable)
1 Set
10 Reps
@9
5
500m Row
4 Sets
5 mins
@8
Day 2
1
Bicep Curl (Dumbbell)
2 Sets
5-12 Reps
@9
2
Squat (Barbell)
1 Set
5-8 Reps
@8.5
3
Front Squat (Barbell)
1 Set
5-8 Reps
@8
4
Romanian Deadlift (Barbell)
1 Set
5-10 Reps
@7
5
Bulgarian Split Squat (Barbell)
1 Set
5-10 Reps
@8
6
Cardio
1 Set
30 mins
@7.5
Day 3
1
Pull-Up (Weighted)
1 Set
5-10 Reps
@8.5
2
Seated Row (Cable)
1 Set
5-10 Reps
@8
3
Bench Press (Paused)
1 Set
5-8 Reps
@8.5
4A
Lying Tricep Extension (Barbell)
1 Set
5-12 Reps
@8
4B
Bench Press (Close Grip)
1 Set
8+ Reps
@9
5
Run
1 Set
30 mins
@8.5
Day 4
1
Bicep Curl (Dumbbell)
2 Sets
5-10 Reps
@9
2
Deadlift (Barbell)
1 Set
5-8 Reps
@9
3
Romanian Deadlift (Barbell)
1 Set
5-10 Reps
@7.5
4
Bulgarian Split Squat (Dumbbell)
1 Set
5-10 Reps
@8
5
Belt Squat
1 Set
5-8 Reps
@8.5
6
2km Row
1 Set
1 Set
15 mins
15 mins
@9
@8
Day 6
1
Goblet Squat
1 Set
10 Reps
@7
2
Split Squat (Dumbbell)
1 Set
12 Reps
@8
3
Sissy Squat
1 Set
12 Reps
@9.5
4
Nordic Curl
1 Set
5-10 Reps
@9
5
Run
1 Set
90 mins
@7
Day 5
1
Tricep Extension (Cable)
2 Sets
5-10 Reps
@8
2
Incline Bench Press (Barbell)
1 Set
5-10 Reps
@9
3
Overhead Press (Barbell)
1 Set
5-8 Reps
@8
4
Lat Pulldown
1 Set
5-12 Reps
@8
5
Run
1 Set
20 mins
@6