Upper/Lower/Cardio&Core

by Trey S.

10 athletes joined

Program Description

To improve run time and improve muscular strength.

Program Overview

Level
Intermediate
Goal
Athletics, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness, Powerbuilding
Equipment
At Home
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jun 30, 2024 02:17
Last Edited
Dec 04, 2024 08:31

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Bench Press (Barbell)

4

-

2

Dip (Bodyweight)

4

-

3

Pull-Up (Band)

4

-

4

Bent Over Row (Barbell)

4

-

5

Seated Overhead Press (Barbell)

4

-

6

Skull Crusher (Barbell)

4

-

7

Bicep Curl (Barbell)

4

-

Day 1

1

Bench Press (Barbell)

4

-

2

Dip (Bodyweight)

4

-

3

Pull-Up (Band)

4

-

4

Bent Over Row (Barbell)

4

-

5

Seated Overhead Press (Barbell)

4

-

6

Skull Crusher (Barbell)

4

-

7

Bicep Curl (Barbell)

4

-

Day 1

1

Bench Press (Barbell)

4

-

2

Dip (Bodyweight)

4

-

3

Pull-Up (Band)

4

-

4

Bent Over Row (Barbell)

4

-

5

Seated Overhead Press (Barbell)

4

-

6

Skull Crusher (Barbell)

4

-

7

Bicep Curl (Barbell)

4

-

Day 1

1

Bench Press (Barbell)

4

-

2

Dip (Bodyweight)

4

-

3

Pull-Up (Band)

4

-

4

Bent Over Row (Barbell)

4

-

5

Seated Overhead Press (Barbell)

4

-

6

Skull Crusher (Barbell)

4

-

7

Bicep Curl (Barbell)

4

-

Day 2

1

Squat (Bodyweight)

5

-

2

Trap Bar Deadlift

4

-

3

Hip Thrust (Barbell)

4

-

4

Romanian Deadlift (Barbell)

4

-

5

Standing Calf Raise

4

-

Day 2

1

Squat (Bodyweight)

5

-

2

Trap Bar Deadlift

4

-

3

Hip Thrust (Barbell)

4

-

4

Romanian Deadlift (Barbell)

4

-

5

Standing Calf Raise

4

-

Day 2

1

Squat (Bodyweight)

5

-

2

Trap Bar Deadlift

4

-

3

Hip Thrust (Barbell)

4

-

4

Romanian Deadlift (Barbell)

4

-

5

Standing Calf Raise

4

-

Day 2

1

Squat (Bodyweight)

5

-

2

Trap Bar Deadlift

4

-

3

Hip Thrust (Barbell)

4

-

4

Romanian Deadlift (Barbell)

4

-

5

Standing Calf Raise

4

-

Day 3

1

Sit Up

5

-

2

Lying Leg Raise

5

-

3

Plank

5

-

4

Run

1

-

Day 3

1

Sit Up

5

-

2

Lying Leg Raise

5

-

3

Plank

5

-

4

Run

1

-

Day 3

1

Sit Up

5

-

2

Lying Leg Raise

5

-

3

Plank

5

-

4

Run

1

-

Day 3

1

Sit Up

5

-

2

Lying Leg Raise

5

-

3

Plank

5

-

4

Run

1

-

Day 4

1

Chest Fly (Dumbbell)

4

-

2

Lateral Raise (Dumbbell)

4

-

3

Rear Delt Fly (Dumbbell)

4

-

4

Tricep Kickback

4

-

5

Single Arm Overhead Tricep Extension

4

-

6

Incline Curl (Dumbbell)

4

-

7

Concentration Curl

4

-

Day 4

1

Chest Fly (Dumbbell)

4

-

2

Lateral Raise (Dumbbell)

4

-

3

Rear Delt Fly (Dumbbell)

4

-

4

Tricep Kickback

4

-

5

Single Arm Overhead Tricep Extension

4

-

6

Incline Curl (Dumbbell)

4

-

7

Concentration Curl

4

-

Day 4

1

Chest Fly (Dumbbell)

4

-

2

Lateral Raise (Dumbbell)

4

-

3

Rear Delt Fly (Dumbbell)

4

-

4

Tricep Kickback

4

-

5

Single Arm Overhead Tricep Extension

4

-

6

Incline Curl (Dumbbell)

4

-

7

Concentration Curl

4

-

Day 4

1

Chest Fly (Dumbbell)

4

-

2

Lateral Raise (Dumbbell)

4

-

3

Rear Delt Fly (Dumbbell)

4

-

4

Tricep Kickback

4

-

5

Single Arm Overhead Tricep Extension

4

-

6

Incline Curl (Dumbbell)

4

-

7

Concentration Curl

4

-

Day 5

1

Split Squat (Bodyweight)

4

-

2

Lunge (Bodyweight)

4

-

3

Single Leg Hip Thrust

4

-

4

Single Leg Deadlift

4

-

Day 5

1

Split Squat (Bodyweight)

4

-

2

Lunge (Bodyweight)

4

-

3

Single Leg Hip Thrust

4

-

4

Single Leg Deadlift

4

-

Day 5

1

Split Squat (Bodyweight)

4

-

2

Lunge (Bodyweight)

4

-

3

Single Leg Hip Thrust

4

-

4

Single Leg Deadlift

4

-

Day 5

1

Split Squat (Bodyweight)

4

-

2

Lunge (Bodyweight)

4

-

3

Single Leg Hip Thrust

4

-

4

Single Leg Deadlift

4

-

Day 3

1

Sit Up

5 Sets

-

2

Lying Leg Raise

5 Sets

-

3

Plank

5 Sets

-

4

Run

1 Set

-

Day 1

1

Bench Press (Barbell)

4 Sets

-

2

Dip (Bodyweight)

4 Sets

-

3

Pull-Up (Band)

4 Sets

-

4

Bent Over Row (Barbell)

4 Sets

-

5

Seated Overhead Press (Barbell)

4 Sets

-

6

Skull Crusher (Barbell)

4 Sets

-

7

Bicep Curl (Barbell)

4 Sets

-

Day 2

1

Squat (Bodyweight)

5 Sets

-

2

Trap Bar Deadlift

4 Sets

-

3

Hip Thrust (Barbell)

4 Sets

-

4

Romanian Deadlift (Barbell)

4 Sets

-

5

Standing Calf Raise

4 Sets

-

Day 4

1

Chest Fly (Dumbbell)

4 Sets

-

2

Lateral Raise (Dumbbell)

4 Sets

-

3

Rear Delt Fly (Dumbbell)

4 Sets

-

4

Tricep Kickback

4 Sets

-

5

Single Arm Overhead Tricep Extension

4 Sets

-

6

Incline Curl (Dumbbell)

4 Sets

-

7

Concentration Curl

4 Sets

-

Day 5

1

Split Squat (Bodyweight)

4 Sets

-

2

Lunge (Bodyweight)

4 Sets

-

3

Single Leg Hip Thrust

4 Sets

-

4

Single Leg Deadlift

4 Sets

-