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Upper/Lower Major 7

by 재엽 이.

Program Description

Starting with major 7 workouts Get fit and stronger

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 04, 2025 04:06
  • Last Edited
    Jan 04, 2025 04:10
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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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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
5
RPE 8
5
Dip (Bodyweight)
5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
5
RPE 8
5
Dip (Bodyweight)
5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
5
RPE 8
5
Dip (Bodyweight)
5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
5
RPE 8
5
Dip (Bodyweight)
5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
5
RPE 8
5
Dip (Bodyweight)
5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
5
RPE 8
5
Dip (Bodyweight)
5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Squat (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
RPE 8
4
Dip (Bodyweight)
5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Squat (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
RPE 8
4
Dip (Bodyweight)
5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Squat (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
RPE 8
4
Dip (Bodyweight)
5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Squat (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
RPE 8
4
Dip (Bodyweight)
5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Squat (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
RPE 8
4
Dip (Bodyweight)
5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Squat (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
RPE 8
4
Dip (Bodyweight)
5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
5
RPE 8
5
Dip (Bodyweight)
5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
5
RPE 8
5
Dip (Bodyweight)
5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
5
RPE 8
5
Dip (Bodyweight)
5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
5
RPE 8
5
Dip (Bodyweight)
5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
5
RPE 8
5
Dip (Bodyweight)
5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
5
RPE 8
5
Dip (Bodyweight)
5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Squat (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
RPE 8
4
Dip (Bodyweight)
5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Squat (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
RPE 8
4
Dip (Bodyweight)
5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Squat (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
RPE 8
4
Dip (Bodyweight)
5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Squat (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
RPE 8
4
Dip (Bodyweight)
5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Squat (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
RPE 8
4
Dip (Bodyweight)
5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Squat (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
RPE 8
4
Dip (Bodyweight)
5
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
@8
2
Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
4
Pull-Up (Bodyweight)
5 Sets
@8
5
Dip (Bodyweight)
5 Sets
@8
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@8
2
Squat (Barbell)
3 Sets
5 Reps
@8
3
Pull-Up (Bodyweight)
5 Sets
@8
4
Dip (Bodyweight)
5 Sets
@8
Day 3
1
Bench Press (Barbell)
4 Sets
6 Reps
@8
2
Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
4
Pull-Up (Bodyweight)
5 Sets
@8
5
Dip (Bodyweight)
5 Sets
@8
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
@8
2
Squat (Barbell)
3 Sets
5 Reps
@8
3
Pull-Up (Bodyweight)
5 Sets
@8
4
Dip (Bodyweight)
5 Sets
@8