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BoostcampPNG

Upper lower

by David Lee
3 athletes joined

Program Description

Gain strength and tone

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 22, 2024 10:14
  • Last Edited
    Oct 22, 2024 08:14
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BlogBannerPC
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 9
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 9
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 9
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 9
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 9
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 9
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 9
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 9
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 9
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 9
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 9
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 9
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 9
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 9
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 9
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 9
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 9
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 9
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 9
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 9
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 9
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 9
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 9
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 9
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
7 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
4
12 reps
RPE 9
5
Standing Calf Raise
1
3
12 reps
12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
7 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
4
12 reps
RPE 9
5
Standing Calf Raise
1
3
12 reps
12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
7 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
4
12 reps
RPE 9
5
Standing Calf Raise
1
3
12 reps
12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
7 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
4
12 reps
RPE 9
5
Standing Calf Raise
1
3
12 reps
12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
7 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
4
12 reps
RPE 9
5
Standing Calf Raise
1
3
12 reps
12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
7 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
4
12 reps
RPE 9
5
Standing Calf Raise
1
3
12 reps
12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
7 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
4
12 reps
RPE 9
5
Standing Calf Raise
1
3
12 reps
12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
7 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
4
12 reps
RPE 9
5
Standing Calf Raise
1
3
12 reps
12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
7 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
4
12 reps
RPE 9
5
Standing Calf Raise
1
3
12 reps
12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
7 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
4
12 reps
RPE 9
5
Standing Calf Raise
1
3
12 reps
12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
7 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
4
12 reps
RPE 9
5
Standing Calf Raise
1
3
12 reps
12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
7 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
4
12 reps
RPE 9
5
Standing Calf Raise
1
3
12 reps
12 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Leg Extension
3 Sets
12 Reps
@8
2
Leg Press
3 Sets
7 Reps
@9
3
Leg Curl
3 Sets
10 Reps
@8
4
Hanging Leg Raise
4 Sets
12 Reps
@9
5
Standing Calf Raise
1 Set
3 Sets
12 Reps
12 Reps
@9.5
@9
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
3
Face Pull
3 Sets
12 Reps
@9
4
Bicep Curl (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@9.5
@9
5
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@9
@8
2
Incline Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@9
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
-
4
Tricep Rope Push Down (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@10
@9
5
Dumbbell Row
1 Set
2 Sets
8 Reps
8 Reps
@9
@8
6
Seated Row (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@9
@8