logo
BoostcampPNG

Upper/Lower 4 days week

by Bennett W.
4 athletes joined

Program Description

Workout? I’m not sure the other purposes of a workout program lmao, maybe to get strong, get you moving

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 19, 2024 08:24
  • Last Edited
    Nov 25, 2024 03:04
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
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
Dumbbell Row
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Pullover (Dumbbell)
3
8 reps
-
5
Bicep Curl (Dumbbell)
2
1
10 reps
2 reps
-
-
6
Tricep Extension (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Pullover (Dumbbell)
3
8 reps
-
5
Bicep Curl (Dumbbell)
2
1
10 reps
2 reps
-
-
6
Tricep Extension (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Pullover (Dumbbell)
3
8 reps
-
5
Bicep Curl (Dumbbell)
2
1
10 reps
2 reps
-
-
6
Tricep Extension (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Pullover (Dumbbell)
3
8 reps
-
5
Bicep Curl (Dumbbell)
2
1
10 reps
2 reps
-
-
6
Tricep Extension (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Pullover (Dumbbell)
3
8 reps
-
5
Bicep Curl (Dumbbell)
2
1
10 reps
2 reps
-
-
6
Tricep Extension (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Pullover (Dumbbell)
3
8 reps
-
5
Bicep Curl (Dumbbell)
2
1
10 reps
2 reps
-
-
6
Tricep Extension (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Pullover (Dumbbell)
3
8 reps
-
5
Bicep Curl (Dumbbell)
2
1
10 reps
2 reps
-
-
6
Tricep Extension (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Pullover (Dumbbell)
3
8 reps
-
5
Bicep Curl (Dumbbell)
2
1
10 reps
2 reps
-
-
6
Tricep Extension (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Pullover (Dumbbell)
3
8 reps
-
5
Bicep Curl (Dumbbell)
2
1
10 reps
2 reps
-
-
6
Tricep Extension (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Pullover (Dumbbell)
3
8 reps
-
5
Bicep Curl (Dumbbell)
2
1
10 reps
2 reps
-
-
6
Tricep Extension (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Pullover (Dumbbell)
3
8 reps
-
5
Bicep Curl (Dumbbell)
2
1
10 reps
2 reps
-
-
6
Tricep Extension (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Pullover (Dumbbell)
3
8 reps
-
5
Bicep Curl (Dumbbell)
2
1
10 reps
2 reps
-
-
6
Tricep Extension (Dumbbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8 reps
-
3
Hamstring Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Plank
2
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8 reps
-
3
Hamstring Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Plank
2
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8 reps
-
3
Hamstring Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Plank
2
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8 reps
-
3
Hamstring Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Plank
2
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8 reps
-
3
Hamstring Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Plank
2
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8 reps
-
3
Hamstring Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Plank
2
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8 reps
-
3
Hamstring Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Plank
2
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8 reps
-
3
Hamstring Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Plank
2
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8 reps
-
3
Hamstring Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Plank
2
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8 reps
-
3
Hamstring Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Plank
2
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8 reps
-
3
Hamstring Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Plank
2
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8 reps
-
3
Hamstring Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Plank
2
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Hammer Curl
2
10 reps
-
6
Floor Press (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Hammer Curl
2
10 reps
-
6
Floor Press (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Hammer Curl
2
10 reps
-
6
Floor Press (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Hammer Curl
2
10 reps
-
6
Floor Press (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Hammer Curl
2
10 reps
-
6
Floor Press (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Hammer Curl
2
10 reps
-
6
Floor Press (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Hammer Curl
2
10 reps
-
6
Floor Press (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Hammer Curl
2
10 reps
-
6
Floor Press (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Hammer Curl
2
10 reps
-
6
Floor Press (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Hammer Curl
2
10 reps
-
6
Floor Press (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Hammer Curl
2
10 reps
-
6
Floor Press (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Hammer Curl
2
10 reps
-
6
Floor Press (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
3
Hip Thrust (Dumbbell)
4
10 reps
-
4
Split Squat (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
3
Hip Thrust (Dumbbell)
4
10 reps
-
4
Split Squat (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
3
Hip Thrust (Dumbbell)
4
10 reps
-
4
Split Squat (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
3
Hip Thrust (Dumbbell)
4
10 reps
-
4
Split Squat (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
3
Hip Thrust (Dumbbell)
4
10 reps
-
4
Split Squat (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
3
Hip Thrust (Dumbbell)
4
10 reps
-
4
Split Squat (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
3
Hip Thrust (Dumbbell)
4
10 reps
-
4
Split Squat (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
3
Hip Thrust (Dumbbell)
4
10 reps
-
4
Split Squat (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
3
Hip Thrust (Dumbbell)
4
10 reps
-
4
Split Squat (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
3
Hip Thrust (Dumbbell)
4
10 reps
-
4
Split Squat (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
3
Hip Thrust (Dumbbell)
4
10 reps
-
4
Split Squat (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
3
Hip Thrust (Dumbbell)
4
10 reps
-
4
Split Squat (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Side Plank
2
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Dumbbell Row
4 Sets
10 Reps
-
2
Bench Press (Dumbbell)
4 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
4
Pullover (Dumbbell)
3 Sets
8 Reps
-
5
Bicep Curl (Dumbbell)
2 Sets
1 Set
10 Reps
2 Reps
-
-
6
Tricep Extension (Dumbbell)
2 Sets
8 Reps
-
Day 2
1
Goblet Squat
4 Sets
10 Reps
-
2
Stiff Leg Deadlift (Dumbbell)
4 Sets
8 Reps
-
3
Hamstring Curl
2 Sets
10 Reps
-
4
Standing Calf Raise
3 Sets
10 Reps
-
5
Plank
2 Sets
1 mins
-
6
Russian Twist (Dumbbell)
3 Sets
20 Reps
-
Day 3
1
Dumbbell Row
4 Sets
8 Reps
-
2
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
-
5
Hammer Curl
2 Sets
10 Reps
-
6
Floor Press (Dumbbell)
2 Sets
8 Reps
-
Day 4
1
Stiff Leg Deadlift (Dumbbell)
4 Sets
10 Reps
-
2
Lunge (Dumbbell)
4 Sets
10 Reps
-
3
Hip Thrust (Dumbbell)
4 Sets
10 Reps
-
4
Split Squat (Dumbbell)
3 Sets
8 Reps
-
5
Standing Calf Raise
3 Sets
10 Reps
-
6
Side Plank
2 Sets
1 mins
-