Program Description
READ BEFORE TRAINING UPPER/ LOWER Program This program to maximize muscle growth and endurance through exercise that used with body weight and endurance. This is following by an upper lower level of maintenance and training for control of the program and simplicity. as what Batman does focus on sleep, nutrition and cardio for the days you feel needed but mainly on Sunday and Saturday. Focus on form and rep quality for maximum muscle growth. Don’t do any chest reps or ego lift you won’t get stonger or gain any muscle that way please stick with the basics and focus on the rep quality I like to always go for a deep stretch when at the very bottom of any movement so try to mimic that if you wish and try to have an explosive concentric or going up.
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics, Bodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout60 minutes
- CreatedJan 04, 2024 12:15
- Last EditedFeb 09, 2025 08:12
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9
3
Lat Pulldown
4
8-10 reps
RPE 10
4
Upright Row (Dumbbell)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9
3
Lat Pulldown
4
8-10 reps
RPE 10
4
Upright Row (Dumbbell)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9
3
Lat Pulldown
4
8-10 reps
RPE 10
4
Upright Row (Dumbbell)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9
3
Lat Pulldown
4
8-10 reps
RPE 10
4
Upright Row (Dumbbell)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9
3
Lat Pulldown
4
8-10 reps
RPE 10
4
Upright Row (Dumbbell)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9
3
Lat Pulldown
4
8-10 reps
RPE 10
4
Upright Row (Dumbbell)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9
3
Lat Pulldown
4
8-10 reps
RPE 10
4
Upright Row (Dumbbell)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9
3
Lat Pulldown
4
8-10 reps
RPE 10
4
Upright Row (Dumbbell)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9
3
Lat Pulldown
4
8-10 reps
RPE 10
4
Upright Row (Dumbbell)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9
3
Lat Pulldown
4
8-10 reps
RPE 10
4
Upright Row (Dumbbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-12 reps
RPE 9.5
2
Leg Press
5
5-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 9.5
5
Seated Calf Raise
5
AMRAP
RPE 10
6
Heel Elevated Squats (Conventional/ Wide grip)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-12 reps
RPE 9.5
2
Leg Press
5
5-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 9.5
5
Seated Calf Raise
5
AMRAP
RPE 10
6
Heel Elevated Squats (Conventional/ Wide grip)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-12 reps
RPE 9.5
2
Leg Press
5
5-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 9.5
5
Seated Calf Raise
5
AMRAP
RPE 10
6
Heel Elevated Squats (Conventional/ Wide grip)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-12 reps
RPE 9.5
2
Leg Press
5
5-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 9.5
5
Seated Calf Raise
5
AMRAP
RPE 10
6
Heel Elevated Squats (Conventional/ Wide grip)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-12 reps
RPE 9.5
2
Leg Press
5
5-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 9.5
5
Seated Calf Raise
5
AMRAP
RPE 10
6
Heel Elevated Squats (Conventional/ Wide grip)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-12 reps
RPE 9.5
2
Leg Press
5
5-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 9.5
5
Seated Calf Raise
5
AMRAP
RPE 10
6
Heel Elevated Squats (Conventional/ Wide grip)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-12 reps
RPE 9.5
2
Leg Press
5
5-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 9.5
5
Seated Calf Raise
5
AMRAP
RPE 10
6
Heel Elevated Squats (Conventional/ Wide grip)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-12 reps
RPE 9.5
2
Leg Press
5
5-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 9.5
5
Seated Calf Raise
5
AMRAP
RPE 10
6
Heel Elevated Squats (Conventional/ Wide grip)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-12 reps
RPE 9.5
2
Leg Press
5
5-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 9.5
5
Seated Calf Raise
5
AMRAP
RPE 10
6
Heel Elevated Squats (Conventional/ Wide grip)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-12 reps
RPE 9.5
2
Leg Press
5
5-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 9.5
5
Seated Calf Raise
5
AMRAP
RPE 10
6
Heel Elevated Squats (Conventional/ Wide grip)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly press (DB)
4
8-12 reps
RPE 9.5
2
Incline Bench Press (Barbell)
4
5-10 reps
RPE 10
3
Close Grip JM Press (EZ/Barbell)
3
10-12 reps
RPE 9.5
4
Chest Fly (Machine)
5
8-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly press (DB)
4
8-12 reps
RPE 9.5
2
Incline Bench Press (Barbell)
4
5-10 reps
RPE 10
3
Close Grip JM Press (EZ/Barbell)
3
10-12 reps
RPE 9.5
4
Chest Fly (Machine)
5
8-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly press (DB)
4
8-12 reps
RPE 9.5
2
Incline Bench Press (Barbell)
4
5-10 reps
RPE 10
3
Close Grip JM Press (EZ/Barbell)
3
10-12 reps
RPE 9.5
4
Chest Fly (Machine)
5
8-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly press (DB)
4
8-12 reps
RPE 9.5
2
Incline Bench Press (Barbell)
4
5-10 reps
RPE 10
3
Close Grip JM Press (EZ/Barbell)
3
10-12 reps
RPE 9.5
4
Chest Fly (Machine)
5
8-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly press (DB)
4
8-12 reps
RPE 9.5
2
Incline Bench Press (Barbell)
4
5-10 reps
RPE 10
3
Close Grip JM Press (EZ/Barbell)
3
10-12 reps
RPE 9.5
4
Chest Fly (Machine)
5
8-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly press (DB)
4
8-12 reps
RPE 9.5
2
Incline Bench Press (Barbell)
4
5-10 reps
RPE 10
3
Close Grip JM Press (EZ/Barbell)
3
10-12 reps
RPE 9.5
4
Chest Fly (Machine)
5
8-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly press (DB)
4
8-12 reps
RPE 9.5
2
Incline Bench Press (Barbell)
4
5-10 reps
RPE 10
3
Close Grip JM Press (EZ/Barbell)
3
10-12 reps
RPE 9.5
4
Chest Fly (Machine)
5
8-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly press (DB)
4
8-12 reps
RPE 9.5
2
Incline Bench Press (Barbell)
4
5-10 reps
RPE 10
3
Close Grip JM Press (EZ/Barbell)
3
10-12 reps
RPE 9.5
4
Chest Fly (Machine)
5
8-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly press (DB)
4
8-12 reps
RPE 9.5
2
Incline Bench Press (Barbell)
4
5-10 reps
RPE 10
3
Close Grip JM Press (EZ/Barbell)
3
10-12 reps
RPE 9.5
4
Chest Fly (Machine)
5
8-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly press (DB)
4
8-12 reps
RPE 9.5
2
Incline Bench Press (Barbell)
4
5-10 reps
RPE 10
3
Close Grip JM Press (EZ/Barbell)
3
10-12 reps
RPE 9.5
4
Chest Fly (Machine)
5
8-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
AMRAP
RPE 10
2
Leg Curl
4
8-12 reps
RPE 9.5
3
Leg Press
5
8-15 reps
RPE 10
4
Leg Extension
4
10-12 reps
RPE 9
5
Seated Calf Raise
5
AMRAP
RPE 10
6
Heel Elevated Squats (Conventional/ Wide grip)
4
AMRAP
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
AMRAP
RPE 10
2
Leg Curl
4
8-12 reps
RPE 9.5
3
Leg Press
5
8-15 reps
RPE 10
4
Leg Extension
4
10-12 reps
RPE 9
5
Seated Calf Raise
5
AMRAP
RPE 10
6
Heel Elevated Squats (Conventional/ Wide grip)
4
AMRAP
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
AMRAP
RPE 10
2
Leg Curl
4
8-12 reps
RPE 9.5
3
Leg Press
5
8-15 reps
RPE 10
4
Leg Extension
4
10-12 reps
RPE 9
5
Seated Calf Raise
5
AMRAP
RPE 10
6
Heel Elevated Squats (Conventional/ Wide grip)
4
AMRAP
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
AMRAP
RPE 10
2
Leg Curl
4
8-12 reps
RPE 9.5
3
Leg Press
5
8-15 reps
RPE 10
4
Leg Extension
4
10-12 reps
RPE 9
5
Seated Calf Raise
5
AMRAP
RPE 10
6
Heel Elevated Squats (Conventional/ Wide grip)
4
AMRAP
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
AMRAP
RPE 10
2
Leg Curl
4
8-12 reps
RPE 9.5
3
Leg Press
5
8-15 reps
RPE 10
4
Leg Extension
4
10-12 reps
RPE 9
5
Seated Calf Raise
5
AMRAP
RPE 10
6
Heel Elevated Squats (Conventional/ Wide grip)
4
AMRAP
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
AMRAP
RPE 10
2
Leg Curl
4
8-12 reps
RPE 9.5
3
Leg Press
5
8-15 reps
RPE 10
4
Leg Extension
4
10-12 reps
RPE 9
5
Seated Calf Raise
5
AMRAP
RPE 10
6
Heel Elevated Squats (Conventional/ Wide grip)
4
AMRAP
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
AMRAP
RPE 10
2
Leg Curl
4
8-12 reps
RPE 9.5
3
Leg Press
5
8-15 reps
RPE 10
4
Leg Extension
4
10-12 reps
RPE 9
5
Seated Calf Raise
5
AMRAP
RPE 10
6
Heel Elevated Squats (Conventional/ Wide grip)
4
AMRAP
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
AMRAP
RPE 10
2
Leg Curl
4
8-12 reps
RPE 9.5
3
Leg Press
5
8-15 reps
RPE 10
4
Leg Extension
4
10-12 reps
RPE 9
5
Seated Calf Raise
5
AMRAP
RPE 10
6
Heel Elevated Squats (Conventional/ Wide grip)
4
AMRAP
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
AMRAP
RPE 10
2
Leg Curl
4
8-12 reps
RPE 9.5
3
Leg Press
5
8-15 reps
RPE 10
4
Leg Extension
4
10-12 reps
RPE 9
5
Seated Calf Raise
5
AMRAP
RPE 10
6
Heel Elevated Squats (Conventional/ Wide grip)
4
AMRAP
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
AMRAP
RPE 10
2
Leg Curl
4
8-12 reps
RPE 9.5
3
Leg Press
5
8-15 reps
RPE 10
4
Leg Extension
4
10-12 reps
RPE 9
5
Seated Calf Raise
5
AMRAP
RPE 10
6
Heel Elevated Squats (Conventional/ Wide grip)
4
AMRAP
RPE 9-10
Week 1
1 / 10 Weeks
Day 1
1
Lateral Raise (Dumbbell)4 Sets
8-12 Reps
@9
2
Bicep Curl (EZ Bar)3 Sets
10-15 Reps
@9
3
Lat Pulldown4 Sets
8-10 Reps
@10
4
Upright Row (Dumbbell)4 Sets
AMRAP
@10
Day 3
1
Chest Fly press (DB)4 Sets
8-12 Reps
@9.5
2
Incline Bench Press (Barbell)4 Sets
5-10 Reps
@10
3
Close Grip JM Press (EZ/Barbell)3 Sets
10-12 Reps
@9.5
4
Chest Fly (Machine)5 Sets
8-10 Reps
@10
5
Lateral Raise (Dumbbell)4 Sets
AMRAP
@10
Day 2
1
Leg Curl4 Sets
8-12 Reps
@9.5
2
Leg Press5 Sets
5-10 Reps
@10
3
Romanian Deadlift (Dumbbell)3 Sets
10-15 Reps
@9
4
Leg Extension4 Sets
8-12 Reps
@9.5
5
Seated Calf Raise5 Sets
AMRAP
@10
6
Heel Elevated Squats (Conventional/ Wide grip)3 Sets
AMRAP
@10
Day 4
1
Romanian Deadlift (Barbell)5 Sets
AMRAP
@10
2
Leg Curl4 Sets
8-12 Reps
@9.5
3
Leg Press5 Sets
8-15 Reps
@10
4
Leg Extension4 Sets
10-12 Reps
@9
5
Seated Calf Raise5 Sets
AMRAP
@10
6
Heel Elevated Squats (Conventional/ Wide grip)4 Sets
AMRAP
@9-10