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Aesthetic 4 day upper lower

by Anonymous
1 athletes joined

Program Description

Designed to help get jacked. The workouts last no longer than 70-80 minutes if followed the instructions of rest times. 3 mins for compounds and 2 mins for rest

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    110 minutes
  • Created
    Dec 16, 2024 01:21
  • Last Edited
    Dec 28, 2024 05:30
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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
Lateral Raise (Dumbbell)
2
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Pec Deck (Machine)
2
RPE 10
4
Lat Pulldown
3
RPE 10
5
Face Away Cable Curl
3
RPE 10
6
Tricep Rope Push Down (Cable)
3
RPE 10
7
Reverse Pec Deck
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Pec Deck (Machine)
2
RPE 10
4
Lat Pulldown
3
RPE 10
5
Face Away Cable Curl
3
RPE 10
6
Tricep Rope Push Down (Cable)
3
RPE 10
7
Reverse Pec Deck
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Pec Deck (Machine)
2
RPE 10
4
Lat Pulldown
3
RPE 10
5
Face Away Cable Curl
3
RPE 10
6
Tricep Rope Push Down (Cable)
3
RPE 10
7
Reverse Pec Deck
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Pec Deck (Machine)
2
RPE 10
4
Lat Pulldown
3
RPE 10
5
Face Away Cable Curl
3
RPE 10
6
Tricep Rope Push Down (Cable)
3
RPE 10
7
Reverse Pec Deck
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Pec Deck (Machine)
2
RPE 10
4
Lat Pulldown
3
RPE 10
5
Face Away Cable Curl
3
RPE 10
6
Tricep Rope Push Down (Cable)
3
RPE 10
7
Reverse Pec Deck
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Pec Deck (Machine)
2
RPE 10
4
Lat Pulldown
3
RPE 10
5
Face Away Cable Curl
3
RPE 10
6
Tricep Rope Push Down (Cable)
3
RPE 10
7
Reverse Pec Deck
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Pec Deck (Machine)
2
RPE 10
4
Lat Pulldown
3
RPE 10
5
Face Away Cable Curl
3
RPE 10
6
Tricep Rope Push Down (Cable)
3
RPE 10
7
Reverse Pec Deck
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Pec Deck (Machine)
2
RPE 10
4
Lat Pulldown
3
RPE 10
5
Face Away Cable Curl
3
RPE 10
6
Tricep Rope Push Down (Cable)
3
RPE 10
7
Reverse Pec Deck
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
RPE 10
2
Hack Squat
2
RPE 10
3
Hip Thrust (Machine)
3
RPE 10
4
Leg Extension
3
RPE 10
5
Hip Adductor (Machine)
2
RPE 10
6
Knee Raise (Captain's Chair)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
RPE 10
2
Hack Squat
2
RPE 10
3
Hip Thrust (Machine)
3
RPE 10
4
Leg Extension
3
RPE 10
5
Hip Adductor (Machine)
2
RPE 10
6
Knee Raise (Captain's Chair)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
RPE 10
2
Hack Squat
2
RPE 10
3
Hip Thrust (Machine)
3
RPE 10
4
Leg Extension
3
RPE 10
5
Hip Adductor (Machine)
2
RPE 10
6
Knee Raise (Captain's Chair)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
RPE 10
2
Hack Squat
2
RPE 10
3
Hip Thrust (Machine)
3
RPE 10
4
Leg Extension
3
RPE 10
5
Hip Adductor (Machine)
2
RPE 10
6
Knee Raise (Captain's Chair)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
RPE 10
2
Hack Squat
2
RPE 10
3
Hip Thrust (Machine)
3
RPE 10
4
Leg Extension
3
RPE 10
5
Hip Adductor (Machine)
2
RPE 10
6
Knee Raise (Captain's Chair)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
RPE 10
2
Hack Squat
2
RPE 10
3
Hip Thrust (Machine)
3
RPE 10
4
Leg Extension
3
RPE 10
5
Hip Adductor (Machine)
2
RPE 10
6
Knee Raise (Captain's Chair)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
RPE 10
2
Hack Squat
2
RPE 10
3
Hip Thrust (Machine)
3
RPE 10
4
Leg Extension
3
RPE 10
5
Hip Adductor (Machine)
2
RPE 10
6
Knee Raise (Captain's Chair)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
RPE 10
2
Hack Squat
2
RPE 10
3
Hip Thrust (Machine)
3
RPE 10
4
Leg Extension
3
RPE 10
5
Hip Adductor (Machine)
2
RPE 10
6
Knee Raise (Captain's Chair)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
RPE 10
2
Chest Supported Row (Machine)
2
RPE 10
3
Chest Press (Machine)
2
RPE 10
4
Lat Pulldown (Neutral Grip)
3
RPE 10
5
Overhead Tricep Extension (Cable)
3
RPE 10
6
Bicep Curl (Dumbbell)
2
RPE 10
7
Tricep Rope Push Down (Cable)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
RPE 10
2
Chest Supported Row (Machine)
2
RPE 10
3
Chest Press (Machine)
2
RPE 10
4
Lat Pulldown (Neutral Grip)
3
RPE 10
5
Overhead Tricep Extension (Cable)
3
RPE 10
6
Bicep Curl (Dumbbell)
2
RPE 10
7
Tricep Rope Push Down (Cable)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
RPE 10
2
Chest Supported Row (Machine)
2
RPE 10
3
Chest Press (Machine)
2
RPE 10
4
Lat Pulldown (Neutral Grip)
3
RPE 10
5
Overhead Tricep Extension (Cable)
3
RPE 10
6
Bicep Curl (Dumbbell)
2
RPE 10
7
Tricep Rope Push Down (Cable)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
RPE 10
2
Chest Supported Row (Machine)
2
RPE 10
3
Chest Press (Machine)
2
RPE 10
4
Lat Pulldown (Neutral Grip)
3
RPE 10
5
Overhead Tricep Extension (Cable)
3
RPE 10
6
Bicep Curl (Dumbbell)
2
RPE 10
7
Tricep Rope Push Down (Cable)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
RPE 10
2
Chest Supported Row (Machine)
2
RPE 10
3
Chest Press (Machine)
2
RPE 10
4
Lat Pulldown (Neutral Grip)
3
RPE 10
5
Overhead Tricep Extension (Cable)
3
RPE 10
6
Bicep Curl (Dumbbell)
2
RPE 10
7
Tricep Rope Push Down (Cable)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
RPE 10
2
Chest Supported Row (Machine)
2
RPE 10
3
Chest Press (Machine)
2
RPE 10
4
Lat Pulldown (Neutral Grip)
3
RPE 10
5
Overhead Tricep Extension (Cable)
3
RPE 10
6
Bicep Curl (Dumbbell)
2
RPE 10
7
Tricep Rope Push Down (Cable)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
RPE 10
2
Chest Supported Row (Machine)
2
RPE 10
3
Chest Press (Machine)
2
RPE 10
4
Lat Pulldown (Neutral Grip)
3
RPE 10
5
Overhead Tricep Extension (Cable)
3
RPE 10
6
Bicep Curl (Dumbbell)
2
RPE 10
7
Tricep Rope Push Down (Cable)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
RPE 10
2
Chest Supported Row (Machine)
2
RPE 10
3
Chest Press (Machine)
2
RPE 10
4
Lat Pulldown (Neutral Grip)
3
RPE 10
5
Overhead Tricep Extension (Cable)
3
RPE 10
6
Bicep Curl (Dumbbell)
2
RPE 10
7
Tricep Rope Push Down (Cable)
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
RPE 9
2
Leg Press
2
RPE 10
3
Hamstring Curl
2
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
RPE 10
5
Leg Extension
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
RPE 9
2
Leg Press
2
RPE 10
3
Hamstring Curl
2
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
RPE 10
5
Leg Extension
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
RPE 9
2
Leg Press
2
RPE 10
3
Hamstring Curl
2
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
RPE 10
5
Leg Extension
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
RPE 9
2
Leg Press
2
RPE 10
3
Hamstring Curl
2
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
RPE 10
5
Leg Extension
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
RPE 9
2
Leg Press
2
RPE 10
3
Hamstring Curl
2
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
RPE 10
5
Leg Extension
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
RPE 9
2
Leg Press
2
RPE 10
3
Hamstring Curl
2
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
RPE 10
5
Leg Extension
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
RPE 9
2
Leg Press
2
RPE 10
3
Hamstring Curl
2
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
RPE 10
5
Leg Extension
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
RPE 9
2
Leg Press
2
RPE 10
3
Hamstring Curl
2
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
RPE 10
5
Leg Extension
2
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Lateral Raise (Dumbbell)
2 Sets
@10
2
Incline Bench Press (Dumbbell)
2 Sets
@10
3
Pec Deck (Machine)
2 Sets
@10
4
Lat Pulldown
3 Sets
@10
5
Face Away Cable Curl
3 Sets
@10
6
Tricep Rope Push Down (Cable)
3 Sets
@10
7
Reverse Pec Deck
2 Sets
@10
Day 2
1
Hamstring Curl
3 Sets
@10
2
Hack Squat
2 Sets
@10
3
Hip Thrust (Machine)
3 Sets
@10
4
Leg Extension
3 Sets
@10
5
Hip Adductor (Machine)
2 Sets
@10
6
Knee Raise (Captain's Chair)
1 Set
@10
Day 3
1
Lateral Raise (Dumbbell)
2 Sets
@10
2
Chest Supported Row (Machine)
2 Sets
@10
3
Chest Press (Machine)
2 Sets
@10
4
Lat Pulldown (Neutral Grip)
3 Sets
@10
5
Overhead Tricep Extension (Cable)
3 Sets
@10
6
Bicep Curl (Dumbbell)
2 Sets
@10
7
Tricep Rope Push Down (Cable)
2 Sets
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
@9
2
Leg Press
2 Sets
@10
3
Hamstring Curl
2 Sets
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
@10
5
Leg Extension
2 Sets
@10