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Javix upper/lower

by java antunes
1 athletes joined

Program Description

Upper/ lower 3 days/week split program

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 20, 2024 05:03
  • Last Edited
    May 21, 2024 11:53
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Dumbbell Row
3
10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Decline Crunch
2
10-15 reps
-
7
Side Crunch (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Dumbbell Row
3
10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Decline Crunch
2
10-15 reps
-
7
Side Crunch (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Dumbbell Row
3
10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Decline Crunch
2
10-15 reps
-
7
Side Crunch (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Dumbbell Row
3
10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Decline Crunch
2
10-15 reps
-
7
Side Crunch (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Dumbbell Row
3
10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Decline Crunch
2
10-15 reps
-
7
Side Crunch (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Dumbbell Row
3
10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Decline Crunch
2
10-15 reps
-
7
Side Crunch (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Dumbbell Row
3
10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Decline Crunch
2
10-15 reps
-
7
Side Crunch (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Dumbbell Row
3
10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Decline Crunch
2
10-15 reps
-
7
Side Crunch (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Seated Calf Raise
4
15-25 reps
-
6
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Seated Calf Raise
4
15-25 reps
-
6
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Seated Calf Raise
4
15-25 reps
-
6
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Seated Calf Raise
4
15-25 reps
-
6
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Seated Calf Raise
4
15-25 reps
-
6
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Seated Calf Raise
4
15-25 reps
-
6
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Seated Calf Raise
4
15-25 reps
-
6
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Seated Calf Raise
4
15-25 reps
-
6
Standing Calf Raise
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
2
1
10 reps
1010 reps
-
-
2
Hanging Leg Raise
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
7
Arnold Press
3
12 reps
-
8
Lateral Raise (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
2
1
10 reps
1010 reps
-
-
2
Hanging Leg Raise
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
7
Arnold Press
3
12 reps
-
8
Lateral Raise (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
2
1
10 reps
1010 reps
-
-
2
Hanging Leg Raise
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
7
Arnold Press
3
12 reps
-
8
Lateral Raise (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
2
1
10 reps
1010 reps
-
-
2
Hanging Leg Raise
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
7
Arnold Press
3
12 reps
-
8
Lateral Raise (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
2
1
10 reps
1010 reps
-
-
2
Hanging Leg Raise
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
7
Arnold Press
3
12 reps
-
8
Lateral Raise (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
2
1
10 reps
1010 reps
-
-
2
Hanging Leg Raise
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
7
Arnold Press
3
12 reps
-
8
Lateral Raise (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
2
1
10 reps
1010 reps
-
-
2
Hanging Leg Raise
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
7
Arnold Press
3
12 reps
-
8
Lateral Raise (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
2
1
10 reps
1010 reps
-
-
2
Hanging Leg Raise
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
7
Arnold Press
3
12 reps
-
8
Lateral Raise (Dumbbell)
2
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Lat Pulldown
3 Sets
10-12 Reps
-
2
Dumbbell Row
3 Sets
10 Reps
-
3
Chest Fly (Machine)
3 Sets
10-12 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
5
Pullover (Dumbbell)
3 Sets
10 Reps
-
6
Decline Crunch
2 Sets
10-15 Reps
-
7
Side Crunch (Cable)
2 Sets
10-15 Reps
-
Day 2
1
Goblet Squat
3 Sets
10-12 Reps
-
2
Leg Extension
3 Sets
10-15 Reps
-
3
Lying Leg Curl
3 Sets
10-12 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
5
Seated Calf Raise
4 Sets
15-25 Reps
-
6
Standing Calf Raise
3 Sets
15-25 Reps
-
Day 3
1
Side Bend (Dumbbell)
2 Sets
1 Set
10 Reps
1010 Reps
-
-
2
Hanging Leg Raise
3 Sets
10 Reps
-
3
Bicep Curl (Barbell)
3 Sets
10 Reps
-
4
Hammer Curl
3 Sets
10 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
-
6
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
-
7
Arnold Press
3 Sets
12 Reps
-
8
Lateral Raise (Dumbbell)
2 Sets
10 Reps
-