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Upper Lower block B

by Ahmad E.
1 athletes joined

Program Description

This is a high intensity program for intermediate and advanced natural lifters for maximum muscle building

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 16, 2024 01:25
  • Last Edited
    Jul 16, 2024 02:06
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Incline Chest Press (Machine)
3
15 reps
-
4
Lat Pulldown (Close Grip)
3
15 reps
-
5
Arnold Press
2
12 reps
-
6
Seated Biceps Curl
2
12 reps
-
7
One Arm Lateral Raise (Cable)
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Incline Chest Press (Machine)
3
15 reps
-
4
Lat Pulldown (Close Grip)
3
15 reps
-
5
Arnold Press
2
12 reps
-
6
Seated Biceps Curl
2
12 reps
-
7
One Arm Lateral Raise (Cable)
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Incline Chest Press (Machine)
3
15 reps
-
4
Lat Pulldown (Close Grip)
3
15 reps
-
5
Arnold Press
2
12 reps
-
6
Seated Biceps Curl
2
12 reps
-
7
One Arm Lateral Raise (Cable)
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Incline Chest Press (Machine)
3
15 reps
-
4
Lat Pulldown (Close Grip)
3
15 reps
-
5
Arnold Press
2
12 reps
-
6
Seated Biceps Curl
2
12 reps
-
7
One Arm Lateral Raise (Cable)
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Incline Chest Press (Machine)
3
15 reps
-
4
Lat Pulldown (Close Grip)
3
15 reps
-
5
Arnold Press
2
12 reps
-
6
Seated Biceps Curl
2
12 reps
-
7
One Arm Lateral Raise (Cable)
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Incline Chest Press (Machine)
3
15 reps
-
4
Lat Pulldown (Close Grip)
3
15 reps
-
5
Arnold Press
2
12 reps
-
6
Seated Biceps Curl
2
12 reps
-
7
One Arm Lateral Raise (Cable)
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
4
17 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
2
15 reps
-
6
Shrug (Barbell)
2
8 reps
-
7
Abs Crunch (Machine)
2
12 reps
-
8
Wrist Curls
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
4
17 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
2
15 reps
-
6
Shrug (Barbell)
2
8 reps
-
7
Abs Crunch (Machine)
2
12 reps
-
8
Wrist Curls
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
4
17 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
2
15 reps
-
6
Shrug (Barbell)
2
8 reps
-
7
Abs Crunch (Machine)
2
12 reps
-
8
Wrist Curls
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
4
17 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
2
15 reps
-
6
Shrug (Barbell)
2
8 reps
-
7
Abs Crunch (Machine)
2
12 reps
-
8
Wrist Curls
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
4
17 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
2
15 reps
-
6
Shrug (Barbell)
2
8 reps
-
7
Abs Crunch (Machine)
2
12 reps
-
8
Wrist Curls
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
4
17 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
2
15 reps
-
6
Shrug (Barbell)
2
8 reps
-
7
Abs Crunch (Machine)
2
12 reps
-
8
Wrist Curls
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Pull-Up (Weighted)
3
-
3
Chest Fly (Cable)
3
10 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Preacher Curl (Barbell)
2
12 reps
-
8
Chest Supported Dumbells Lateral Raise
3
15 reps
-
9
Rear Delt Fly (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Pull-Up (Weighted)
3
-
3
Chest Fly (Cable)
3
10 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Preacher Curl (Barbell)
2
12 reps
-
8
Chest Supported Dumbells Lateral Raise
3
15 reps
-
9
Rear Delt Fly (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Pull-Up (Weighted)
3
-
3
Chest Fly (Cable)
3
10 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Preacher Curl (Barbell)
2
12 reps
-
8
Chest Supported Dumbells Lateral Raise
3
15 reps
-
9
Rear Delt Fly (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Pull-Up (Weighted)
3
-
3
Chest Fly (Cable)
3
10 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Preacher Curl (Barbell)
2
12 reps
-
8
Chest Supported Dumbells Lateral Raise
3
15 reps
-
9
Rear Delt Fly (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Pull-Up (Weighted)
3
-
3
Chest Fly (Cable)
3
10 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Preacher Curl (Barbell)
2
12 reps
-
8
Chest Supported Dumbells Lateral Raise
3
15 reps
-
9
Rear Delt Fly (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Pull-Up (Weighted)
3
-
3
Chest Fly (Cable)
3
10 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Preacher Curl (Barbell)
2
12 reps
-
8
Chest Supported Dumbells Lateral Raise
3
15 reps
-
9
Rear Delt Fly (Machine)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Preacher Curl (Barbell)
2
8 reps
-
3
Seated Biceps Curl
2
21 reps
-
4
Arnold Press
2
12 reps
-
5
Tricep Rope Push Down (Cable)
2
12 reps
-
6
Lateral Raise (Dumbbell)
2
30 reps
-
7
Rear Delt Fly (Machine)
2
30 reps
-
8
Katana Extension
2
12 reps
-
9
Smith Shrug
2
8 reps
-
10
Wrist Curls
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Preacher Curl (Barbell)
2
8 reps
-
3
Seated Biceps Curl
2
21 reps
-
4
Arnold Press
2
12 reps
-
5
Tricep Rope Push Down (Cable)
2
12 reps
-
6
Lateral Raise (Dumbbell)
2
30 reps
-
7
Rear Delt Fly (Machine)
2
30 reps
-
8
Katana Extension
2
12 reps
-
9
Smith Shrug
2
8 reps
-
10
Wrist Curls
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Preacher Curl (Barbell)
2
8 reps
-
3
Seated Biceps Curl
2
21 reps
-
4
Arnold Press
2
12 reps
-
5
Tricep Rope Push Down (Cable)
2
12 reps
-
6
Lateral Raise (Dumbbell)
2
30 reps
-
7
Rear Delt Fly (Machine)
2
30 reps
-
8
Katana Extension
2
12 reps
-
9
Smith Shrug
2
8 reps
-
10
Wrist Curls
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Preacher Curl (Barbell)
2
8 reps
-
3
Seated Biceps Curl
2
21 reps
-
4
Arnold Press
2
12 reps
-
5
Tricep Rope Push Down (Cable)
2
12 reps
-
6
Lateral Raise (Dumbbell)
2
30 reps
-
7
Rear Delt Fly (Machine)
2
30 reps
-
8
Katana Extension
2
12 reps
-
9
Smith Shrug
2
8 reps
-
10
Wrist Curls
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Preacher Curl (Barbell)
2
8 reps
-
3
Seated Biceps Curl
2
21 reps
-
4
Arnold Press
2
12 reps
-
5
Tricep Rope Push Down (Cable)
2
12 reps
-
6
Lateral Raise (Dumbbell)
2
30 reps
-
7
Rear Delt Fly (Machine)
2
30 reps
-
8
Katana Extension
2
12 reps
-
9
Smith Shrug
2
8 reps
-
10
Wrist Curls
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Preacher Curl (Barbell)
2
8 reps
-
3
Seated Biceps Curl
2
21 reps
-
4
Arnold Press
2
12 reps
-
5
Tricep Rope Push Down (Cable)
2
12 reps
-
6
Lateral Raise (Dumbbell)
2
30 reps
-
7
Rear Delt Fly (Machine)
2
30 reps
-
8
Katana Extension
2
12 reps
-
9
Smith Shrug
2
8 reps
-
10
Wrist Curls
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
-
2
T-Bar Row
3
15 reps
-
3
Chest Fly (Cable)
3
20 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Hammer Curl
2
10 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Chest Supported Dumbells Lateral Raise
2
15 reps
-
9
Rear Delt Fly (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
-
2
T-Bar Row
3
15 reps
-
3
Chest Fly (Cable)
3
20 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Hammer Curl
2
10 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Chest Supported Dumbells Lateral Raise
2
15 reps
-
9
Rear Delt Fly (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
-
2
T-Bar Row
3
15 reps
-
3
Chest Fly (Cable)
3
20 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Hammer Curl
2
10 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Chest Supported Dumbells Lateral Raise
2
15 reps
-
9
Rear Delt Fly (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
-
2
T-Bar Row
3
15 reps
-
3
Chest Fly (Cable)
3
20 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Hammer Curl
2
10 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Chest Supported Dumbells Lateral Raise
2
15 reps
-
9
Rear Delt Fly (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
-
2
T-Bar Row
3
15 reps
-
3
Chest Fly (Cable)
3
20 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Hammer Curl
2
10 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Chest Supported Dumbells Lateral Raise
2
15 reps
-
9
Rear Delt Fly (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
-
2
T-Bar Row
3
15 reps
-
3
Chest Fly (Cable)
3
20 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Hammer Curl
2
10 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Chest Supported Dumbells Lateral Raise
2
15 reps
-
9
Rear Delt Fly (Dumbbell)
2
15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
6 Reps
-
2
Chest Supported Row (Machine)
3 Sets
8 Reps
-
3
Incline Chest Press (Machine)
3 Sets
15 Reps
-
4
Lat Pulldown (Close Grip)
3 Sets
15 Reps
-
5
Arnold Press
2 Sets
12 Reps
-
6
Seated Biceps Curl
2 Sets
12 Reps
-
7
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
-
8
Face Pull
3 Sets
12 Reps
-
Day 2
1
Hack Squat
3 Sets
6 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Leg Extension
4 Sets
17 Reps
-
4
Leg Curl
3 Sets
15 Reps
-
5
Standing Calf Raise
2 Sets
15 Reps
-
6
Shrug (Barbell)
2 Sets
8 Reps
-
7
Abs Crunch (Machine)
2 Sets
12 Reps
-
8
Wrist Curls
2 Sets
12 Reps
-
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
-
2
Pull-Up (Weighted)
3 Sets
-
3
Chest Fly (Cable)
3 Sets
10 Reps
-
4
Seated Row (Machine)
3 Sets
12 Reps
-
5
Shoulder Press (Machine)
2 Sets
8 Reps
-
6
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
-
7
Preacher Curl (Barbell)
2 Sets
12 Reps
-
8
Chest Supported Dumbells Lateral Raise
3 Sets
15 Reps
-
9
Rear Delt Fly (Machine)
3 Sets
15 Reps
-
Day 4
1
Bench Press (Close Grip)
3 Sets
8 Reps
-
2
Preacher Curl (Barbell)
2 Sets
8 Reps
-
3
Seated Biceps Curl
2 Sets
21 Reps
-
4
Arnold Press
2 Sets
12 Reps
-
5
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
30 Reps
-
7
Rear Delt Fly (Machine)
2 Sets
30 Reps
-
8
Katana Extension
2 Sets
12 Reps
-
9
Smith Shrug
2 Sets
8 Reps
-
10
Wrist Curls
2 Sets
12 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
-
2
T-Bar Row
3 Sets
15 Reps
-
3
Chest Fly (Cable)
3 Sets
20 Reps
-
4
Wide Grip Lat Pulldown
3 Sets
15 Reps
-
5
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
-
6
Hammer Curl
2 Sets
10 Reps
-
7
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
-
8
Chest Supported Dumbells Lateral Raise
2 Sets
15 Reps
-
9
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
-