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Flicki Lower Upper Fullbody 3x per week

by Andreas E.
2 athletes joined

Program Description

Novice LUF program with linear progression and double progression for exercises that fit those criterias For example easy to progress on squats with LP as a novice But lateral raises often hit a weight ceiling quickly therefore DP Many machines also have quite large weight jumps such as the legpress in my gym, jumping 10kg per week on a unilateral legpress is unrealistic with same rep range.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 22, 2024 03:11
  • Last Edited
    Dec 23, 2024 09:39
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-12 reps
-
RPE 8
RPE 10
2
Belt Squat
3
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Leg Extension
2
1
10-15 reps
-
RPE 8
RPE 10
5
Toe Press
3
8-12 reps
RPE 8
6
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-12 reps
-
RPE 8
RPE 10
2
Belt Squat
3
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Leg Extension
2
1
10-15 reps
-
RPE 8
RPE 10
5
Toe Press
3
8-12 reps
RPE 8
6
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-12 reps
-
RPE 8
RPE 10
2
Belt Squat
3
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Leg Extension
2
1
10-15 reps
-
RPE 8
RPE 10
5
Toe Press
3
8-12 reps
RPE 8
6
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-12 reps
-
RPE 8
RPE 10
2
Belt Squat
3
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Leg Extension
2
1
10-15 reps
-
RPE 8
RPE 10
5
Toe Press
3
8-12 reps
RPE 8
6
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
1
8 reps
RPE 7
RPE 10
2
Dip (Assisted)
2
2
10-15 reps
-
RPE 7
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Machine)
2
1
10-15 reps
-
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
10 reps
RPE 7
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
10 reps
RPE 7
RPE 10
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
1
8 reps
RPE 7
RPE 10
2
Dip (Assisted)
2
2
10-15 reps
-
RPE 7
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Machine)
2
1
10-15 reps
-
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
10 reps
RPE 7
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
10 reps
RPE 7
RPE 10
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
1
8 reps
RPE 7
RPE 10
2
Dip (Assisted)
2
2
10-15 reps
-
RPE 7
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Machine)
2
1
10-15 reps
-
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
10 reps
RPE 7
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
10 reps
RPE 7
RPE 10
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
1
8 reps
RPE 7
RPE 10
2
Dip (Assisted)
2
2
10-15 reps
-
RPE 7
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Machine)
2
1
10-15 reps
-
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
10 reps
RPE 7
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
10 reps
RPE 7
RPE 10
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
15-20 reps
-
2
Single Leg Press
3
8-12 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Shoulder Press (Machine)
3
8 reps
RPE 8
5
Reverse Pec Deck
3
10-15 reps
-
6
Hyperextension
3
10 reps
RPE 7
7
Lying Leg Raise
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
15-20 reps
-
2
Single Leg Press
3
8-12 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Shoulder Press (Machine)
3
8 reps
RPE 8
5
Reverse Pec Deck
3
10-15 reps
-
6
Hyperextension
3
10 reps
RPE 7
7
Lying Leg Raise
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
15-20 reps
-
2
Single Leg Press
3
8-12 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Shoulder Press (Machine)
3
8 reps
RPE 8
5
Reverse Pec Deck
3
10-15 reps
-
6
Hyperextension
3
10 reps
RPE 7
7
Lying Leg Raise
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
15-20 reps
-
2
Single Leg Press
3
8-12 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Shoulder Press (Machine)
3
8 reps
RPE 8
5
Reverse Pec Deck
3
10-15 reps
-
6
Hyperextension
3
10 reps
RPE 7
7
Lying Leg Raise
3
10-20 reps
RPE 8
Week 1
1 / 4 Weeks
Day 3
1
Seated Hamstring Curl
2 Sets
15-20 Reps
-
2
Single Leg Press
3 Sets
8-12 Reps
@7
3
Lat Pulldown
3 Sets
12 Reps
@7
4
Shoulder Press (Machine)
3 Sets
8 Reps
@8
5
Reverse Pec Deck
3 Sets
10-15 Reps
-
6
Hyperextension
3 Sets
10 Reps
@7
7
Lying Leg Raise
3 Sets
10-20 Reps
@8
Day 1
1
Seated Hamstring Curl
2 Sets
1 Set
8-12 Reps
-
@8
@10
2
Belt Squat
3 Sets
10 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
4
Leg Extension
2 Sets
1 Set
10-15 Reps
-
@8
@10
5
Toe Press
3 Sets
8-12 Reps
@8
6
Plank
3 Sets
-
Day 2
1
Pull-Up (Assisted)
3 Sets
1 Set
8 Reps
@7
@10
2
Dip (Assisted)
2 Sets
2 Sets
10-15 Reps
-
@7
@10
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
4
Lateral Raise (Machine)
2 Sets
1 Set
10-15 Reps
-
@8
@10
5
Preacher Curl (Barbell)
2 Sets
1 Set
10 Reps
@7
@10
6
Tricep Rope Push Down (Cable)
2 Sets
1 Set
10 Reps
@7
@10
7
Abs Crunch (Weighted)
3 Sets
10-15 Reps
-