1.0
(1 rating)
Program Description
High intensity Upper/Lower for hypertrophy and strength. The program has a special focus on upper back and arm training. This program takes shoulder safety and lower back recovery into account to promote growth and longevity.
Program Overview
- LevelNovice, Intermediate, Beginner
- GoalBodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedMay 27, 2024 09:25
- Last EditedAug 12, 2024 11:34
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
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
1A
Overhead Press (Barbell)
1
1
4-8 reps
8-12 reps
RPE 7
RPE 10
1B
T-Bar Row
2
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
1
2
4-8 reps
8-12 reps
RPE 7
RPE 10
2B
Lat Pulldown
3
6-10 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
3B
French Press
2
10-15 reps
RPE 10
4A
Pullover (Dumbbell)
1
15-20 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
4C
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
4-8 reps
8-12 reps
RPE 8
RPE 10
1B
T-Bar Row
2
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
1
2
4-8 reps
8-12 reps
RPE 8
RPE 10
2B
Lat Pulldown
3
6-10 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
3B
French Press
2
10-15 reps
RPE 10
4A
Pullover (Dumbbell)
1
15-20 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
4C
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
4-8 reps
8-12 reps
RPE 8.5
RPE 10
1B
T-Bar Row
2
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
1
2
4-8 reps
8-12 reps
RPE 9
RPE 10
2B
Lat Pulldown
3
6-10 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
3B
French Press
2
10-15 reps
RPE 10
4A
Pullover (Dumbbell)
1
15-20 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
4C
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
4-8 reps
8-12 reps
RPE 9
RPE 10
1B
T-Bar Row
2
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
1
1
4-8 reps
8-12 reps
RPE 10
RPE 10
2B
Lat Pulldown
2
6-10 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
3B
French Press
2
10-15 reps
RPE 10
4A
Pullover (Dumbbell)
1
15-20 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
4C
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
4-8 reps
8-12 reps
RPE 9.5
RPE 10
1B
T-Bar Row
2
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
1
2
4-8 reps
8-12 reps
RPE 7
RPE 10
2B
Lat Pulldown
3
6-10 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
3B
French Press
2
10-15 reps
RPE 10
4A
Pullover (Dumbbell)
1
15-20 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
4C
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
4-8 reps
8-12 reps
RPE 10
RPE 9.5
1B
T-Bar Row
2
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
1
2
4-8 reps
8-12 reps
RPE 8
RPE 10
2B
Lat Pulldown
3
6-10 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
3B
French Press
2
10-15 reps
RPE 10
4A
Pullover (Dumbbell)
1
15-20 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
4C
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
4-8 reps
8-12 reps
RPE 9.5
RPE 10
1B
T-Bar Row
2
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
1
2
4-8 reps
8-12 reps
RPE 9
RPE 10
2B
Lat Pulldown
3
6-10 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
3B
French Press
2
10-15 reps
RPE 10
4A
Pullover (Dumbbell)
1
15-20 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
4C
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
4-8 reps
RPE 10
1B
T-Bar Row
1
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
1
1
4-8 reps
8-12 reps
RPE 10
RPE 10
2B
Lat Pulldown
2
6-10 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
3B
French Press
2
10-15 reps
RPE 10
4A
Pullover (Dumbbell)
1
15-20 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
4C
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
RPE 7
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5A
Standing Calf Raise
2
15-20 reps
RPE 10
5B
Face Pull
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5A
Standing Calf Raise
2
15-20 reps
RPE 10
5B
Face Pull
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5A
Standing Calf Raise
2
15-20 reps
RPE 10
5B
Face Pull
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
6-8 reps
6-8 reps
RPE 9
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5A
Standing Calf Raise
2
15-20 reps
RPE 10
5B
Face Pull
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
RPE 7
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5A
Standing Calf Raise
2
15-20 reps
RPE 10
5B
Face Pull
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5A
Standing Calf Raise
2
15-20 reps
RPE 10
5B
Face Pull
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5A
Standing Calf Raise
2
15-20 reps
RPE 10
5B
Face Pull
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3-5 reps
6-8 reps
RPE 10
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5A
Standing Calf Raise
2
15-20 reps
RPE 10
5B
Face Pull
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
1
2
3-5 reps
6-10 reps
RPE 7
RPE 10
1B
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2A
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Dumbbell Row
2
6-10 reps
RPE 10
3A
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
3B
Skull Crusher
2
6-10 reps
RPE 10
4A
Hammer Curl
1
6-10 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 10
4C
Power Shrug
1
5-8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
1
2
3-5 reps
6-10 reps
RPE 8
RPE 10
1B
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2A
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Dumbbell Row
2
6-10 reps
RPE 10
3A
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
3B
Skull Crusher
2
6-10 reps
RPE 10
4A
Hammer Curl
1
6-10 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 10
4C
Power Shrug
1
5-8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
1
2
3-5 reps
6-10 reps
RPE 9
RPE 10
1B
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2A
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Dumbbell Row
2
6-10 reps
RPE 10
3A
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
3B
Skull Crusher
2
6-10 reps
RPE 10
4A
Hammer Curl
1
6-10 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 10
4C
Power Shrug
1
5-8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
1
1
3-5 reps
6-10 reps
RPE 10
RPE 10
1B
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2A
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Dumbbell Row
2
6-10 reps
RPE 10
3A
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
3B
Skull Crusher
2
6-10 reps
RPE 10
4A
Hammer Curl
1
6-10 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 10
4C
Power Shrug
1
5-8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
1
2
3-5 reps
6-10 reps
RPE 7
RPE 10
1B
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2A
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Dumbbell Row
2
6-10 reps
RPE 10
3A
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
3B
Skull Crusher
2
6-10 reps
RPE 10
4A
Hammer Curl
1
6-10 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 10
4C
Power Shrug
1
5-8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
1
2
3-5 reps
6-10 reps
RPE 8
RPE 10
1B
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2A
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Dumbbell Row
2
6-10 reps
RPE 10
3A
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
3B
Skull Crusher
2
6-10 reps
RPE 10
4A
Hammer Curl
1
6-10 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 10
4C
Power Shrug
1
5-8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
1
2
3-5 reps
6-10 reps
RPE 9
RPE 10
1B
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2A
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Dumbbell Row
2
6-10 reps
RPE 10
3A
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
3B
Skull Crusher
2
6-10 reps
RPE 10
4A
Hammer Curl
1
6-10 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 10
4C
Power Shrug
1
5-8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
1
1
3-5 reps
6-10 reps
RPE 10
RPE 10
1B
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2A
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Dumbbell Row
2
6-10 reps
RPE 10
3A
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
3B
Skull Crusher
2
6-10 reps
RPE 10
4A
Hammer Curl
1
6-10 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 10
4C
Power Shrug
1
5-8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3-5 reps
RPE 7
2
Front Squat (Barbell)
2
5-8 reps
RPE 9
3
Good Morning
2
8-12 reps
RPE 8
4
Seated Hamstring Curl
1
8-12 reps
RPE 10
5
Walking Lunge
1
20 reps
RPE 10
6A
Wrist Curls
1
8-12 reps
RPE 10
6B
Standing Calf Raise
1
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3-5 reps
RPE 8
2
Front Squat (Barbell)
2
5-8 reps
RPE 9
3
Good Morning
2
8-12 reps
RPE 8
4
Seated Hamstring Curl
1
8-12 reps
RPE 10
5
Walking Lunge
1
20 reps
RPE 10
6A
Wrist Curls
1
8-12 reps
RPE 10
6B
Standing Calf Raise
1
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3-5 reps
RPE 9
2
Front Squat (Barbell)
2
5-8 reps
RPE 9
3
Good Morning
2
8-12 reps
RPE 8
4
Seated Hamstring Curl
1
8-12 reps
RPE 10
5
Walking Lunge
1
20 reps
RPE 10
6A
Wrist Curls
1
8-12 reps
RPE 10
6B
Standing Calf Raise
1
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3-5 reps
RPE 7
2
Front Squat (Barbell)
2
5-8 reps
RPE 9
3
Good Morning
2
8-12 reps
RPE 8
4
Seated Hamstring Curl
1
8-12 reps
RPE 10
5
Walking Lunge
1
20 reps
RPE 10
6A
Wrist Curls
1
8-12 reps
RPE 10
6B
Standing Calf Raise
1
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3-5 reps
RPE 7
2
Front Squat (Barbell)
2
5-8 reps
RPE 9
3
Good Morning
2
8-12 reps
RPE 8
4
Seated Hamstring Curl
1
8-12 reps
RPE 10
5
Walking Lunge
1
20 reps
RPE 10
6A
Wrist Curls
1
8-12 reps
RPE 10
6B
Standing Calf Raise
1
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3-5 reps
RPE 8
2
Front Squat (Barbell)
2
5-8 reps
RPE 9
3
Good Morning
2
8-12 reps
RPE 8
4
Seated Hamstring Curl
1
8-12 reps
RPE 10
5
Walking Lunge
1
20 reps
RPE 10
6A
Wrist Curls
1
8-12 reps
RPE 10
6B
Standing Calf Raise
1
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3-5 reps
RPE 9
2
Front Squat (Barbell)
2
5-8 reps
RPE 9
3
Good Morning
2
8-12 reps
RPE 8
4
Seated Hamstring Curl
1
8-12 reps
RPE 10
5
Walking Lunge
1
20 reps
RPE 10
6A
Wrist Curls
1
8-12 reps
RPE 10
6B
Standing Calf Raise
1
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3-5 reps
RPE 10
2
Front Squat (Barbell)
2
5-8 reps
RPE 9
3
Good Morning
2
8-12 reps
RPE 8
4
Seated Hamstring Curl
1
8-12 reps
RPE 10
5
Walking Lunge
1
20 reps
RPE 10
6A
Wrist Curls
1
8-12 reps
RPE 10
6B
Standing Calf Raise
1
6-8 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1A
Overhead Press (Barbell)1 Set
1 Set
4-8 Reps
8-12 Reps
@7
@10
1B
T-Bar Row2 Sets
8-12 Reps
@10
2A
Bench Press (Dumbbell)1 Set
2 Sets
4-8 Reps
8-12 Reps
@7
@10
2B
Lat Pulldown3 Sets
6-10 Reps
@10
3A
Incline Curl (Dumbbell)2 Sets
6-10 Reps
@10
3B
French Press2 Sets
10-15 Reps
@10
4A
Pullover (Dumbbell)1 Set
15-20 Reps
@8
4B
Reverse Bicep Curl (EZ Bar)1 Set
8-12 Reps
@10
4C
Tricep Pushdown (Cable)1 Set
8-12 Reps
@10
Day 2
1
Squat (Barbell)1 Set
2 Sets
3-5 Reps
6-8 Reps
@7
@9
2
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
@9
3
Lying Leg Curl2 Sets
6-10 Reps
@10
4
Leg Extension2 Sets
8-12 Reps
@10
5A
Standing Calf Raise2 Sets
15-20 Reps
@10
5B
Face Pull2 Sets
12-15 Reps
@10
Day 3
1A
Larsen Press (Barbell)1 Set
2 Sets
3-5 Reps
6-10 Reps
@7
@10
1B
Pull-Up (Bodyweight)3 Sets
AMRAP
@10
2A
Seated Shoulder Press (Dumbbell)2 Sets
8-12 Reps
@10
2B
Dumbbell Row2 Sets
6-10 Reps
@10
3A
Preacher Curl (EZ Bar)2 Sets
6-10 Reps
@10
3B
Skull Crusher2 Sets
6-10 Reps
@10
4A
Hammer Curl1 Set
6-10 Reps
@10
4B
Overhead Tricep Extension (Cable)1 Set
12-15 Reps
@10
4C
Power Shrug1 Set
5-8 Reps
@6
Day 4
1
Trap Bar Deadlift1 Set
3-5 Reps
@7
2
Front Squat (Barbell)2 Sets
5-8 Reps
@9
3
Good Morning2 Sets
8-12 Reps
@8
4
Seated Hamstring Curl1 Set
8-12 Reps
@10
5
Walking Lunge1 Set
20 Reps
@10
6A
Wrist Curls1 Set
8-12 Reps
@10
6B
Standing Calf Raise1 Set
6-8 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
1.00Â /Â 5
Marcus B.Age 21, Non-binary
3 months ago
8 years of prior experience
Less than expected strength gains
Less than expected muscle gains
No modifications
Vry grat progrim too getted big fst