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BoostcampPNG

Upper lower 3/4 day

by Silvijn W.
1 athletes joined

Program Description

Bulk

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 25, 2024 07:53
  • Last Edited
    Sep 23, 2024 09:35
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Bicep Curl (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Bicep Curl (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Bicep Curl (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Bicep Curl (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Bicep Curl (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Bicep Curl (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Bicep Curl (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Bicep Curl (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Seated Overhead Press (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
3
8-10 reps
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Upright Row (Cable)
2
10-12 reps
-
7
Bicep Curl (Barbell)
3
10-12 reps
-
8
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Seated Overhead Press (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
3
8-10 reps
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Upright Row (Cable)
2
10-12 reps
-
7
Bicep Curl (Barbell)
3
10-12 reps
-
8
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Seated Overhead Press (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
3
8-10 reps
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Upright Row (Cable)
2
10-12 reps
-
7
Bicep Curl (Barbell)
3
10-12 reps
-
8
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Seated Overhead Press (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
3
8-10 reps
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Upright Row (Cable)
2
10-12 reps
-
7
Bicep Curl (Barbell)
3
10-12 reps
-
8
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Seated Overhead Press (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
3
8-10 reps
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Upright Row (Cable)
2
10-12 reps
-
7
Bicep Curl (Barbell)
3
10-12 reps
-
8
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Seated Overhead Press (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
3
8-10 reps
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Upright Row (Cable)
2
10-12 reps
-
7
Bicep Curl (Barbell)
3
10-12 reps
-
8
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Seated Overhead Press (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
3
8-10 reps
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Upright Row (Cable)
2
10-12 reps
-
7
Bicep Curl (Barbell)
3
10-12 reps
-
8
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Seated Overhead Press (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
3
8-10 reps
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Upright Row (Cable)
2
10-12 reps
-
7
Bicep Curl (Barbell)
3
10-12 reps
-
8
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
10-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
-
2
Bent Over Row (Barbell)
3 Sets
6-8 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
4
Lat Pulldown
3 Sets
8-10 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
7
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
2
Leg Press
3 Sets
10-12 Reps
-
3
Leg Curl
3 Sets
8-12 Reps
-
4
Standing Calf Raise
3 Sets
10-12 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
6-8 Reps
-
2
Leg Curl
3 Sets
10-12 Reps
-
3
Leg Extension
3 Sets
10-12 Reps
-
4
Seated Calf Raise
3 Sets
10-15 Reps
-
Day 3
1
Pull-Up (Weighted)
3 Sets
6-8 Reps
-
2
Seated Overhead Press (Barbell)
3 Sets
6-8 Reps
-
3
Seated Row (Cable)
3 Sets
8-10 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
5
Pec Deck (Machine)
2 Sets
10-15 Reps
-
6
Upright Row (Cable)
2 Sets
10-12 Reps
-
7
Bicep Curl (Barbell)
3 Sets
10-12 Reps
-
8
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
-