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BoostcampPNG

Ju’keria’s Upper/Lower Program

by AestheticHypertrophy
1 athletes joined

Program Description

The purpose of this program is to build a strong yet elegant hourglass figure.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 29, 2024 01:31
  • Last Edited
    Jul 29, 2024 03:49
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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
1A
Romanian Deadlift (Barbell)
4
12-15 reps
-
1B
Hip Thrust (Barbell)
4
6-12 reps
-
2
Squat (Low Bar)
4
15-20 reps
-
3A
Hip Adductor (Machine)
4
15-20 reps
-
3B
Hip Abductor (Machine)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
12-15 reps
-
1B
Hip Thrust (Barbell)
4
6-12 reps
-
2
Squat (Low Bar)
4
15-20 reps
-
3A
Hip Adductor (Machine)
4
15-20 reps
-
3B
Hip Abductor (Machine)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
12-15 reps
-
1B
Hip Thrust (Barbell)
4
6-12 reps
-
2
Squat (Low Bar)
4
15-20 reps
-
3A
Hip Adductor (Machine)
4
15-20 reps
-
3B
Hip Abductor (Machine)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
12-15 reps
-
1B
Hip Thrust (Barbell)
4
6-12 reps
-
2
Squat (Low Bar)
4
15-20 reps
-
3A
Hip Adductor (Machine)
4
15-20 reps
-
3B
Hip Abductor (Machine)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
12-15 reps
-
1B
Hip Thrust (Barbell)
4
6-12 reps
-
2
Squat (Low Bar)
4
15-20 reps
-
3A
Hip Adductor (Machine)
4
15-20 reps
-
3B
Hip Abductor (Machine)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
12-15 reps
-
1B
Hip Thrust (Barbell)
4
6-12 reps
-
2
Squat (Low Bar)
4
15-20 reps
-
3A
Hip Adductor (Machine)
4
15-20 reps
-
3B
Hip Abductor (Machine)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
12-15 reps
-
1B
Hip Thrust (Barbell)
4
6-12 reps
-
2
Squat (Low Bar)
4
15-20 reps
-
3A
Hip Adductor (Machine)
4
15-20 reps
-
3B
Hip Abductor (Machine)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
12-15 reps
-
1B
Hip Thrust (Barbell)
4
6-12 reps
-
2
Squat (Low Bar)
4
15-20 reps
-
3A
Hip Adductor (Machine)
4
15-20 reps
-
3B
Hip Abductor (Machine)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
12-15 reps
-
1B
Hip Thrust (Barbell)
4
6-12 reps
-
2
Squat (Low Bar)
4
15-20 reps
-
3A
Hip Adductor (Machine)
4
15-20 reps
-
3B
Hip Abductor (Machine)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
12-15 reps
-
1B
Hip Thrust (Barbell)
4
6-12 reps
-
2
Squat (Low Bar)
4
15-20 reps
-
3A
Hip Adductor (Machine)
4
15-20 reps
-
3B
Hip Abductor (Machine)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
12-15 reps
-
1B
Hip Thrust (Barbell)
4
6-12 reps
-
2
Squat (Low Bar)
4
15-20 reps
-
3A
Hip Adductor (Machine)
4
15-20 reps
-
3B
Hip Abductor (Machine)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
12-15 reps
-
1B
Hip Thrust (Barbell)
4
6-12 reps
-
2
Squat (Low Bar)
4
15-20 reps
-
3A
Hip Adductor (Machine)
4
15-20 reps
-
3B
Hip Abductor (Machine)
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Assisted)
4
12-15 reps
-
1B
Dip (Assisted)
4
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
4
12-15 reps
-
3A
Bicep Curl (Cable)
4
8-15 reps
-
3B
Lateral Raise (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Assisted)
4
12-15 reps
-
1B
Dip (Assisted)
4
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
4
12-15 reps
-
3A
Bicep Curl (Cable)
4
8-15 reps
-
3B
Lateral Raise (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Assisted)
4
12-15 reps
-
1B
Dip (Assisted)
4
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
4
12-15 reps
-
3A
Bicep Curl (Cable)
4
8-15 reps
-
3B
Lateral Raise (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Assisted)
4
12-15 reps
-
1B
Dip (Assisted)
4
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
4
12-15 reps
-
3A
Bicep Curl (Cable)
4
8-15 reps
-
3B
Lateral Raise (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Assisted)
4
12-15 reps
-
1B
Dip (Assisted)
4
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
4
12-15 reps
-
3A
Bicep Curl (Cable)
4
8-15 reps
-
3B
Lateral Raise (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Assisted)
4
12-15 reps
-
1B
Dip (Assisted)
4
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
4
12-15 reps
-
3A
Bicep Curl (Cable)
4
8-15 reps
-
3B
Lateral Raise (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Assisted)
4
12-15 reps
-
1B
Dip (Assisted)
4
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
4
12-15 reps
-
3A
Bicep Curl (Cable)
4
8-15 reps
-
3B
Lateral Raise (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Assisted)
4
12-15 reps
-
1B
Dip (Assisted)
4
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
4
12-15 reps
-
3A
Bicep Curl (Cable)
4
8-15 reps
-
3B
Lateral Raise (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Assisted)
4
12-15 reps
-
1B
Dip (Assisted)
4
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
4
12-15 reps
-
3A
Bicep Curl (Cable)
4
8-15 reps
-
3B
Lateral Raise (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Assisted)
4
12-15 reps
-
1B
Dip (Assisted)
4
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
4
12-15 reps
-
3A
Bicep Curl (Cable)
4
8-15 reps
-
3B
Lateral Raise (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Assisted)
4
12-15 reps
-
1B
Dip (Assisted)
4
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
4
12-15 reps
-
3A
Bicep Curl (Cable)
4
8-15 reps
-
3B
Lateral Raise (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Assisted)
4
12-15 reps
-
1B
Dip (Assisted)
4
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
4
12-15 reps
-
3A
Bicep Curl (Cable)
4
8-15 reps
-
3B
Lateral Raise (Cable)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Barbell)
3
12-15 reps
-
1B
Squat (Low Bar)
3
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
8-12 reps
-
4A
Hip Adductor (Machine)
3
15-20 reps
-
4B
Hip Abductor (Machine)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Barbell)
3
12-15 reps
-
1B
Squat (Low Bar)
3
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
8-12 reps
-
4A
Hip Adductor (Machine)
3
15-20 reps
-
4B
Hip Abductor (Machine)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Barbell)
3
12-15 reps
-
1B
Squat (Low Bar)
3
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
8-12 reps
-
4A
Hip Adductor (Machine)
3
15-20 reps
-
4B
Hip Abductor (Machine)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Barbell)
3
12-15 reps
-
1B
Squat (Low Bar)
3
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
8-12 reps
-
4A
Hip Adductor (Machine)
3
15-20 reps
-
4B
Hip Abductor (Machine)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Barbell)
3
12-15 reps
-
1B
Squat (Low Bar)
3
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
8-12 reps
-
4A
Hip Adductor (Machine)
3
15-20 reps
-
4B
Hip Abductor (Machine)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Barbell)
3
12-15 reps
-
1B
Squat (Low Bar)
3
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
8-12 reps
-
4A
Hip Adductor (Machine)
3
15-20 reps
-
4B
Hip Abductor (Machine)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Barbell)
3
12-15 reps
-
1B
Squat (Low Bar)
3
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
8-12 reps
-
4A
Hip Adductor (Machine)
3
15-20 reps
-
4B
Hip Abductor (Machine)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Barbell)
3
12-15 reps
-
1B
Squat (Low Bar)
3
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
8-12 reps
-
4A
Hip Adductor (Machine)
3
15-20 reps
-
4B
Hip Abductor (Machine)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Barbell)
3
12-15 reps
-
1B
Squat (Low Bar)
3
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
8-12 reps
-
4A
Hip Adductor (Machine)
3
15-20 reps
-
4B
Hip Abductor (Machine)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Barbell)
3
12-15 reps
-
1B
Squat (Low Bar)
3
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
8-12 reps
-
4A
Hip Adductor (Machine)
3
15-20 reps
-
4B
Hip Abductor (Machine)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Barbell)
3
12-15 reps
-
1B
Squat (Low Bar)
3
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
8-12 reps
-
4A
Hip Adductor (Machine)
3
15-20 reps
-
4B
Hip Abductor (Machine)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Barbell)
3
12-15 reps
-
1B
Squat (Low Bar)
3
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
8-12 reps
-
4A
Hip Adductor (Machine)
3
15-20 reps
-
4B
Hip Abductor (Machine)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chin-Up (Bodyweight)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Lateral Raise (Cable)
3
12-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Face Pull
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chin-Up (Bodyweight)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Lateral Raise (Cable)
3
12-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Face Pull
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chin-Up (Bodyweight)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Lateral Raise (Cable)
3
12-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Face Pull
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chin-Up (Bodyweight)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Lateral Raise (Cable)
3
12-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Face Pull
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chin-Up (Bodyweight)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Lateral Raise (Cable)
3
12-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Face Pull
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chin-Up (Bodyweight)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Lateral Raise (Cable)
3
12-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Face Pull
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chin-Up (Bodyweight)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Lateral Raise (Cable)
3
12-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Face Pull
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chin-Up (Bodyweight)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Lateral Raise (Cable)
3
12-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Face Pull
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chin-Up (Bodyweight)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Lateral Raise (Cable)
3
12-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Face Pull
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chin-Up (Bodyweight)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Lateral Raise (Cable)
3
12-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Face Pull
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chin-Up (Bodyweight)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Lateral Raise (Cable)
3
12-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Face Pull
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chin-Up (Bodyweight)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Lateral Raise (Cable)
3
12-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Face Pull
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Romanian Deadlift (Barbell)
4 Sets
12-15 Reps
-
1B
Hip Thrust (Barbell)
4 Sets
6-12 Reps
-
2
Squat (Low Bar)
4 Sets
15-20 Reps
-
3A
Hip Adductor (Machine)
4 Sets
15-20 Reps
-
3B
Hip Abductor (Machine)
4 Sets
15-20 Reps
-
Day 2
1A
Chin-Up (Assisted)
4 Sets
12-15 Reps
-
1B
Dip (Assisted)
4 Sets
8-12 Reps
-
2
Seated Wide-Grip Row (Cable)
4 Sets
12-15 Reps
-
3A
Bicep Curl (Cable)
4 Sets
8-15 Reps
-
3B
Lateral Raise (Cable)
4 Sets
12-15 Reps
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Day 3
1A
Split Squat (Barbell)
3 Sets
12-15 Reps
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1B
Squat (Low Bar)
3 Sets
8-12 Reps
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2
Leg Curl
3 Sets
12-15 Reps
-
3
Leg Extension
3 Sets
8-12 Reps
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4A
Hip Adductor (Machine)
3 Sets
15-20 Reps
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4B
Hip Abductor (Machine)
3 Sets
15-20 Reps
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Day 4
1
Bench Press (Barbell)
3 Sets
8-12 Reps
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2
Chin-Up (Bodyweight)
3 Sets
8-12 Reps
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3A
Chest Fly (Cable)
3 Sets
12-15 Reps
-
3B
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
4A
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
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4B
Face Pull
3 Sets
8-12 Reps
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