Gre upper/lower

by Milton N.

Program Description

Bodybuilding and enjoyment.

Program Overview

Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
70 minutes
Created
Dec 30, 2023 07:24
Last Edited
May 08, 2024 02:24

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1A

Pull-Up (Weighted)

3

3-5 reps

1B

Bench Press (Dumbbell)

3

6-10 reps

2A

Incline Bench Press (Dumbbell)

3

6-10 reps

2B

Dumbbell Row

3

6-10 reps

3A

Tricep Extension (Dumbbell)

3

8-12 reps

3B

Bicep Curl (Dumbbell)

3

6-10 reps

4

Lateral Raise (Dumbbell)

2

10-20 reps

Day 2

1A

Front Squat (Barbell)

3

4-8 reps

1B

Neck Curl

3

10-20 reps

2A

Romanian Deadlift (Barbell)

2

6-10 reps

2B

Shrug (Barbell)

1

AMRAP

2C

Standing Calf Raise

3

AMRAP

3A

Standing Behind Neck Shoulder Press (Barbell)

1

15+ reps

3B

Face Pull

1

AMRAP

4A

Hamstring Curl

2

8-15 reps

4B

Decline Crunch

2

10-15 reps

5

Farmer's Walk (Weighted)

3

30 reps

Day 3

1A

Dip (Weighted)

3

AMRAP

1B

Chin-Up (Weighted)

3

5-8 reps

2A

Overhead Press (Barbell)

3

6-10 reps

2B

Dumbbell Row

3

6-10 reps

3A

Skull Crusher

3

8-12 reps

3B

Preacher Curl (Barbell)

3

6-12 reps

4A

Upright Row (Dumbbell)

2

10-15 reps

4B

Pullover (Dumbbell)

2

8-12 reps

4C

Pec Deck (Machine)

1

8-12 reps

Day 4

1A

Squat (Barbell)

3

4-8 reps

1B

Neck Curl

3

10-20 reps

2A

Romanian Deadlift (Barbell)

2

6-10 reps

2B

Pendlay Row

1

8-12 reps

2C

Standing Calf Raise

3

AMRAP

3A

Bulgarian Split Squat (Dumbbell)

2

8-12 reps

3B

Reverse Bicep Curl (EZ Bar)

2

8-12 reps

4

Hanging Leg Raise

2

AMRAP

Day 1

1A

Pull-Up (Weighted)

3 Sets

3-5 Reps

1B

Bench Press (Dumbbell)

3 Sets

6-10 Reps

2A

Incline Bench Press (Dumbbell)

3 Sets

6-10 Reps

2B

Dumbbell Row

3 Sets

6-10 Reps

3A

Tricep Extension (Dumbbell)

3 Sets

8-12 Reps

3B

Bicep Curl (Dumbbell)

3 Sets

6-10 Reps

4

Lateral Raise (Dumbbell)

2 Sets

10-20 Reps

Day 2

1A

Front Squat (Barbell)

3 Sets

4-8 Reps

1B

Neck Curl

3 Sets

10-20 Reps

2A

Romanian Deadlift (Barbell)

2 Sets

6-10 Reps

2B

Shrug (Barbell)

1 Set

AMRAP

2C

Standing Calf Raise

3 Sets

AMRAP

3A

Standing Behind Neck Shoulder Press (Barbell)

1 Set

15+ Reps

3B

Face Pull

1 Set

AMRAP

4A

Hamstring Curl

2 Sets

8-15 Reps

4B

Decline Crunch

2 Sets

10-15 Reps

5

Farmer's Walk (Weighted)

3 Sets

30 Reps

Day 3

1A

Dip (Weighted)

3 Sets

AMRAP

1B

Chin-Up (Weighted)

3 Sets

5-8 Reps

2A

Overhead Press (Barbell)

3 Sets

6-10 Reps

2B

Dumbbell Row

3 Sets

6-10 Reps

3A

Skull Crusher

3 Sets

8-12 Reps

3B

Preacher Curl (Barbell)

3 Sets

6-12 Reps

4A

Upright Row (Dumbbell)

2 Sets

10-15 Reps

4B

Pullover (Dumbbell)

2 Sets

8-12 Reps

4C

Pec Deck (Machine)

1 Set

8-12 Reps

Day 4

1A

Squat (Barbell)

3 Sets

4-8 Reps

1B

Neck Curl

3 Sets

10-20 Reps

2A

Romanian Deadlift (Barbell)

2 Sets

6-10 Reps

2B

Pendlay Row

1 Set

8-12 Reps

2C

Standing Calf Raise

3 Sets

AMRAP

3A

Bulgarian Split Squat (Dumbbell)

2 Sets

8-12 Reps

3B

Reverse Bicep Curl (EZ Bar)

2 Sets

8-12 Reps

4

Hanging Leg Raise

2 Sets

AMRAP