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BoostcampPNG

upper lower program winter

by Nico

Program Description

Hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 21, 2024 12:07
  • Last Edited
    Oct 21, 2024 12:24
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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
1
Leg Press
3
12 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Skull Crusher (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Skull Crusher (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Skull Crusher (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Skull Crusher (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Skull Crusher (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Skull Crusher (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Skull Crusher (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Skull Crusher (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Skull Crusher (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Skull Crusher (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Skull Crusher (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Skull Crusher (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 9
4
Rear Delt Fly (Machine)
3
20 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 9
4
Rear Delt Fly (Machine)
3
20 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 9
4
Rear Delt Fly (Machine)
3
20 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 9
4
Rear Delt Fly (Machine)
3
20 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 9
4
Rear Delt Fly (Machine)
3
20 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 9
4
Rear Delt Fly (Machine)
3
20 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 9
4
Rear Delt Fly (Machine)
3
20 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 9
4
Rear Delt Fly (Machine)
3
20 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 9
4
Rear Delt Fly (Machine)
3
20 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 9
4
Rear Delt Fly (Machine)
3
20 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 9
4
Rear Delt Fly (Machine)
3
20 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 9
4
Rear Delt Fly (Machine)
3
20 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
RPE 3
2
T-Bar Row
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
RPE 3
2
T-Bar Row
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
RPE 3
2
T-Bar Row
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
RPE 3
2
T-Bar Row
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
RPE 3
2
T-Bar Row
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
RPE 3
2
T-Bar Row
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
RPE 3
2
T-Bar Row
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
RPE 3
2
T-Bar Row
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
RPE 3
2
T-Bar Row
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
RPE 3
2
T-Bar Row
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
RPE 3
2
T-Bar Row
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
RPE 3
2
T-Bar Row
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Leg Press
3 Sets
12 Reps
@10
2
Leg Extension
3 Sets
12 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
4
Skull Crusher (Barbell)
3 Sets
10 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@10
3
Lat Pulldown
3 Sets
10 Reps
@9
4
Rear Delt Fly (Machine)
3 Sets
20 Reps
-
5
Bicep Curl (Barbell)
3 Sets
10 Reps
-
Day 3
1
Stiff Leg Deadlift
3 Sets
10 Reps
@8
2
Leg Curl
3 Sets
10 Reps
@8
3
Lateral Raise (Cable)
3 Sets
15 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@8
Day 4
1
Chin-Up (Bodyweight)
3 Sets
10 Reps
@3
2
T-Bar Row
3 Sets
10 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
4
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@9