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Upper/Lower Pingouin

by Morokiwi
1 athletes joined

Program Description

Hypertrophy for arm dominant lifters.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 25, 2024 03:09
  • Last Edited
    Nov 07, 2024 02:03
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
4-6 reps
-
1B
Lateral Raise (Dumbbell)
5
6-10 reps
-
2A
Chest Press (Machine)
3
6-10 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
4-6 reps
-
1B
Overhead Press (Barbell)
5
6-10 reps
-
2A
Chest Press (Machine)
3
6-10 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
4-6 reps
-
1B
Overhead Press (Barbell)
5
6-10 reps
-
2A
Chest Press (Machine)
3
6-10 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
4-6 reps
-
1B
Overhead Press (Barbell)
5
6-10 reps
-
2A
Chest Press (Machine)
3
6-10 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
4-6 reps
-
1B
Overhead Press (Barbell)
5
6-10 reps
-
2A
Chest Press (Machine)
3
6-10 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
4-6 reps
-
1B
Overhead Press (Barbell)
5
6-10 reps
-
2A
Chest Press (Machine)
3
6-10 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
4-6 reps
-
1B
Overhead Press (Barbell)
5
6-10 reps
-
2A
Chest Press (Machine)
3
6-10 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
4-6 reps
-
1B
Overhead Press (Barbell)
5
6-10 reps
-
2A
Chest Press (Machine)
3
6-10 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hamstring Curl
3
8-12 reps
-
3
Split Squat (Barbell)
3
5-10 reps
-
4A
Leg Raise (Captain's Chair)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hamstring Curl
3
8-12 reps
-
3
Split Squat (Barbell)
3
5-10 reps
-
4A
Leg Raise (Captain's Chair)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hamstring Curl
3
8-12 reps
-
3
Split Squat (Barbell)
3
5-10 reps
-
4A
Leg Raise (Captain's Chair)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hamstring Curl
3
8-12 reps
-
3
Split Squat (Barbell)
3
5-10 reps
-
4A
Leg Raise (Captain's Chair)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hamstring Curl
3
8-12 reps
-
3
Split Squat (Barbell)
3
5-10 reps
-
4A
Leg Raise (Captain's Chair)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hamstring Curl
3
8-12 reps
-
3
Split Squat (Barbell)
3
5-10 reps
-
4A
Leg Raise (Captain's Chair)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hamstring Curl
3
8-12 reps
-
3
Split Squat (Barbell)
3
5-10 reps
-
4A
Leg Raise (Captain's Chair)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hamstring Curl
3
8-12 reps
-
3
Split Squat (Barbell)
3
5-10 reps
-
4A
Leg Raise (Captain's Chair)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
5
6-8 reps
-
1B
Seated Row (Machine)
5
6-10 reps
-
2A
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2B
Pullover (Dumbbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
5
6-8 reps
-
1B
Seated Row (Machine)
5
6-10 reps
-
2A
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2B
Pullover (Dumbbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
5
6-8 reps
-
1B
Seated Row (Machine)
5
6-10 reps
-
2A
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2B
Pullover (Dumbbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
5
6-8 reps
-
1B
Seated Row (Machine)
5
6-10 reps
-
2A
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2B
Pullover (Dumbbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
5
6-8 reps
-
1B
Seated Row (Machine)
5
6-10 reps
-
2A
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2B
Pullover (Dumbbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
5
6-8 reps
-
1B
Seated Row (Machine)
5
6-10 reps
-
2A
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2B
Pullover (Dumbbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
5
6-8 reps
-
1B
Seated Row (Machine)
5
6-10 reps
-
2A
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2B
Pullover (Dumbbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
5
6-8 reps
-
1B
Seated Row (Machine)
5
6-10 reps
-
2A
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2B
Pullover (Dumbbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3
Hamstring Curl
3
8-12 reps
-
4A
Leg Raise (Captain's Chair)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3
Hamstring Curl
3
8-12 reps
-
4A
Leg Raise (Captain's Chair)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3
Hamstring Curl
3
8-12 reps
-
4A
Leg Raise (Captain's Chair)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3
Hamstring Curl
3
8-12 reps
-
4A
Leg Raise (Captain's Chair)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3
Hamstring Curl
3
8-12 reps
-
4A
Leg Raise (Captain's Chair)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3
Hamstring Curl
3
8-12 reps
-
4A
Leg Raise (Captain's Chair)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3
Hamstring Curl
3
8-12 reps
-
4A
Leg Raise (Captain's Chair)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3
Hamstring Curl
3
8-12 reps
-
4A
Leg Raise (Captain's Chair)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
1 reps
-
Week 1
1 / 8 Weeks
Day 1
1A
Pull-Up (Weighted)
5 Sets
4-6 Reps
-
1B
Lateral Raise (Dumbbell)
5 Sets
6-10 Reps
-
2A
Chest Press (Machine)
3 Sets
6-10 Reps
-
2B
Dumbbell Row
3 Sets
8-12 Reps
-
3A
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
-
3B
Hammer Curl
3 Sets
8-12 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
-
2
Hamstring Curl
3 Sets
8-12 Reps
-
3
Split Squat (Barbell)
3 Sets
5-10 Reps
-
4A
Leg Raise (Captain's Chair)
3 Sets
8-12 Reps
-
4B
Farmer's Walk (Weighted)
3 Sets
1 Reps
-
Day 3
1A
Dip (Weighted)
5 Sets
6-8 Reps
-
1B
Seated Row (Machine)
5 Sets
6-10 Reps
-
2A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
-
2B
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
3A
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
3B
Hammer Curl
3 Sets
8-12 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
-
2
Squat (Smith Machine)
3 Sets
6-10 Reps
-
3
Hamstring Curl
3 Sets
8-12 Reps
-
4A
Leg Raise (Captain's Chair)
3 Sets
8-12 Reps
-
4B
Farmer's Walk (Weighted)
3 Sets
1 Reps
-