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BoostcampPNG

Startup Upper/Lower

by Yan Fernández
1 athletes joined

Program Description

Begginer Programme for Moderate Gym

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 28, 2025 10:37
  • Last Edited
    Feb 28, 2025 04:22
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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
Seated Hamstring Curl
2
8-12 reps
-
2
Hack Squat
2
5-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Walking Lunge
2
8-12 reps
-
5
Lying Leg Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Walking Lunge
2
8-12 reps
-
5
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Walking Lunge
2
8-12 reps
-
5
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-10 reps
-
2
Incline Bench Press (Dumbbell)
2
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Barbell Row
2
5-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Barbell Row
2
5-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Barbell Row
2
5-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Barbell Row
2
5-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Barbell Row
2
5-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Walking Lunge
2
8-12 reps
-
5
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Barbell Row
2
5-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Barbell Row
2
5-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Barbell Row
2
5-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Barbell Row
2
5-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Barbell Row
2
5-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Seated Hamstring Curl
2 Sets
8-12 Reps
-
2
Hack Squat
2 Sets
5-10 Reps
-
3
Leg Extension
2 Sets
8-12 Reps
-
4
Walking Lunge
2 Sets
8-12 Reps
-
5
Lying Leg Raise
2 Sets
15 Reps
-
Day 2
1
Bench Press (Dumbbell)
2 Sets
5-10 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
5-10 Reps
-
3
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
-
4
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
5
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
-