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BoostcampPNG

Upper Lower

by Aoidhan G.
1 athletes joined

Program Description

Strength and size

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 05, 2024 05:11
  • Last Edited
    Aug 11, 2024 06:16
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Lateral Raise (Dumbbell)
5
-
4
Bench Press (Barbell)
3
-
5
Dumbbell Row
3
-
6
Standing Behind Neck Shoulder Press (Barbell)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Lateral Raise (Dumbbell)
5
-
4
Bench Press (Barbell)
3
-
5
Dumbbell Row
3
-
6
Standing Behind Neck Shoulder Press (Barbell)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Lateral Raise (Dumbbell)
5
-
4
Bench Press (Barbell)
3
-
5
Dumbbell Row
3
-
6
Standing Behind Neck Shoulder Press (Barbell)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Lateral Raise (Dumbbell)
5
-
4
Bench Press (Barbell)
3
-
5
Dumbbell Row
3
-
6
Standing Behind Neck Shoulder Press (Barbell)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Lateral Raise (Dumbbell)
5
-
4
Bench Press (Barbell)
3
-
5
Dumbbell Row
3
-
6
Standing Behind Neck Shoulder Press (Barbell)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Lateral Raise (Dumbbell)
5
-
4
Bench Press (Barbell)
3
-
5
Dumbbell Row
3
-
6
Standing Behind Neck Shoulder Press (Barbell)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Lateral Raise (Dumbbell)
5
-
4
Bench Press (Barbell)
3
-
5
Dumbbell Row
3
-
6
Standing Behind Neck Shoulder Press (Barbell)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Lateral Raise (Dumbbell)
5
-
4
Bench Press (Barbell)
3
-
5
Dumbbell Row
3
-
6
Standing Behind Neck Shoulder Press (Barbell)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Lateral Raise (Dumbbell)
5
-
4
Bench Press (Barbell)
3
-
5
Dumbbell Row
3
-
6
Standing Behind Neck Shoulder Press (Barbell)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Lateral Raise (Dumbbell)
5
-
4
Bench Press (Barbell)
3
-
5
Dumbbell Row
3
-
6
Standing Behind Neck Shoulder Press (Barbell)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Lateral Raise (Dumbbell)
5
-
4
Bench Press (Barbell)
3
-
5
Dumbbell Row
3
-
6
Standing Behind Neck Shoulder Press (Barbell)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Lateral Raise (Dumbbell)
5
-
4
Bench Press (Barbell)
3
-
5
Dumbbell Row
3
-
6
Standing Behind Neck Shoulder Press (Barbell)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Dip (Bodyweight)
3
-
4
Chin-Up (Bodyweight)
3
-
5
Incline Bench Press (Barbell)
3
-
6
Bent Over Row (Barbell)
3
-
7
Lateral Raise (Dumbbell)
4
-
8
Bicep Curl (Barbell)
3
-
10
Skull Crusher
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Dip (Bodyweight)
3
-
4
Chin-Up (Bodyweight)
3
-
5
Incline Bench Press (Barbell)
3
-
6
Bent Over Row (Barbell)
3
-
7
Lateral Raise (Dumbbell)
4
-
8
Bicep Curl (Barbell)
3
-
10
Skull Crusher
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Dip (Bodyweight)
3
-
4
Chin-Up (Bodyweight)
3
-
5
Incline Bench Press (Barbell)
3
-
6
Bent Over Row (Barbell)
3
-
7
Lateral Raise (Dumbbell)
4
-
8
Bicep Curl (Barbell)
3
-
10
Skull Crusher
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Dip (Bodyweight)
3
-
4
Chin-Up (Bodyweight)
3
-
5
Incline Bench Press (Barbell)
3
-
6
Bent Over Row (Barbell)
3
-
7
Lateral Raise (Dumbbell)
4
-
8
Bicep Curl (Barbell)
3
-
10
Skull Crusher
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Dip (Bodyweight)
3
-
4
Chin-Up (Bodyweight)
3
-
5
Incline Bench Press (Barbell)
3
-
6
Bent Over Row (Barbell)
3
-
7
Lateral Raise (Dumbbell)
4
-
8
Bicep Curl (Barbell)
3
-
10
Skull Crusher
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Dip (Bodyweight)
3
-
4
Chin-Up (Bodyweight)
3
-
5
Incline Bench Press (Barbell)
3
-
6
Bent Over Row (Barbell)
3
-
7
Lateral Raise (Dumbbell)
4
-
8
Bicep Curl (Barbell)
3
-
10
Skull Crusher
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Dip (Bodyweight)
3
-
4
Chin-Up (Bodyweight)
3
-
5
Incline Bench Press (Barbell)
3
-
6
Bent Over Row (Barbell)
3
-
7
Lateral Raise (Dumbbell)
4
-
8
Bicep Curl (Barbell)
3
-
10
Skull Crusher
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Dip (Bodyweight)
3
-
4
Chin-Up (Bodyweight)
3
-
5
Incline Bench Press (Barbell)
3
-
6
Bent Over Row (Barbell)
3
-
7
Lateral Raise (Dumbbell)
4
-
8
Bicep Curl (Barbell)
3
-
10
Skull Crusher
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Dip (Bodyweight)
3
-
4
Chin-Up (Bodyweight)
3
-
5
Incline Bench Press (Barbell)
3
-
6
Bent Over Row (Barbell)
3
-
7
Lateral Raise (Dumbbell)
4
-
8
Bicep Curl (Barbell)
3
-
10
Skull Crusher
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Dip (Bodyweight)
3
-
4
Chin-Up (Bodyweight)
3
-
5
Incline Bench Press (Barbell)
3
-
6
Bent Over Row (Barbell)
3
-
7
Lateral Raise (Dumbbell)
4
-
8
Bicep Curl (Barbell)
3
-
10
Skull Crusher
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Dip (Bodyweight)
3
-
4
Chin-Up (Bodyweight)
3
-
5
Incline Bench Press (Barbell)
3
-
6
Bent Over Row (Barbell)
3
-
7
Lateral Raise (Dumbbell)
4
-
8
Bicep Curl (Barbell)
3
-
10
Skull Crusher
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Dip (Bodyweight)
3
-
4
Chin-Up (Bodyweight)
3
-
5
Incline Bench Press (Barbell)
3
-
6
Bent Over Row (Barbell)
3
-
7
Lateral Raise (Dumbbell)
4
-
8
Bicep Curl (Barbell)
3
-
10
Skull Crusher
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Week 1
1 / 12 Weeks
Day 3
1
Standing Calf Raise
3 Sets
-
2
Tib Raise
3 Sets
-
3
Dip (Bodyweight)
3 Sets
-
4
Chin-Up (Bodyweight)
3 Sets
-
5
Incline Bench Press (Barbell)
3 Sets
-
6
Bent Over Row (Barbell)
3 Sets
-
7
Lateral Raise (Dumbbell)
4 Sets
-
8
Bicep Curl (Barbell)
3 Sets
-
10
Skull Crusher
3 Sets
-
Day 1
1
Standing Calf Raise
3 Sets
-
2
Tib Raise
3 Sets
-
3
Lateral Raise (Dumbbell)
5 Sets
-
4
Bench Press (Barbell)
3 Sets
-
5
Dumbbell Row
3 Sets
-
6
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
-
7
Bicep Curl (Dumbbell)
3 Sets
-
8
Overhead Tricep Extension (Cable)
3 Sets
-
Day 4
1
Standing Calf Raise
3 Sets
-
2
Tib Raise
3 Sets
-
3
Deadlift (Barbell)
2 Sets
-
4
Hack Squat
3 Sets
-
5
Hamstring Curl
3 Sets
-
6
Front Squat (Barbell)
3 Sets
-
Day 2
1
Standing Calf Raise
3 Sets
-
2
Tib Raise
3 Sets
-
3
Deadlift (Barbell)
2 Sets
-
4
Hack Squat
3 Sets
-
5
Hamstring Curl
3 Sets
-
6
Front Squat (Barbell)
3 Sets
-