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BoostcampPNG

Upper_Lower

by Aleksandr Z.
2 athletes joined
5.0
(1 rating)

Program Description

2 day 2xweek

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 29, 2023 05:53
  • Last Edited
    May 07, 2024 10:46
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Stiff Leg Deadlift
4
6 reps
RPE 8
3
Hack Squat
2
12 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 8
5
Standing Calf Raise
4
8 reps
RPE 8
6
Seated Calf Raise
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Stiff Leg Deadlift
4
6 reps
RPE 8
3
Hack Squat
2
12 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 8
5
Standing Calf Raise
4
8 reps
RPE 8
6
Seated Calf Raise
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Stiff Leg Deadlift
4
6 reps
RPE 8
3
Hack Squat
2
12 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 8
5
Standing Calf Raise
4
8 reps
RPE 8
6
Seated Calf Raise
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Stiff Leg Deadlift
4
6 reps
RPE 8
3
Hack Squat
2
12 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 8
5
Standing Calf Raise
4
8 reps
RPE 8
6
Seated Calf Raise
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Stiff Leg Deadlift
4
6 reps
RPE 8
3
Hack Squat
2
12 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 8
5
Standing Calf Raise
4
8 reps
RPE 8
6
Seated Calf Raise
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Stiff Leg Deadlift
4
6 reps
RPE 8
3
Hack Squat
2
12 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 8
5
Standing Calf Raise
4
8 reps
RPE 8
6
Seated Calf Raise
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Stiff Leg Deadlift
4
6 reps
RPE 8
3
Hack Squat
2
12 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 8
5
Standing Calf Raise
4
8 reps
RPE 8
6
Seated Calf Raise
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Barbell Row
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
7
Chin-Up (Weighted)
2
10 reps
RPE 8
8
Lying Tricep Extension (Barbell)
3
12 reps
RPE 8
9
Alternating Dumbbell Curl
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Barbell Row
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
7
Chin-Up (Weighted)
2
10 reps
RPE 8
8
Lying Tricep Extension (Barbell)
3
12 reps
RPE 8
9
Alternating Dumbbell Curl
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Barbell Row
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
7
Chin-Up (Weighted)
2
10 reps
RPE 8
8
Lying Tricep Extension (Barbell)
3
12 reps
RPE 8
9
Alternating Dumbbell Curl
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Barbell Row
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
7
Chin-Up (Weighted)
2
10 reps
RPE 8
8
Lying Tricep Extension (Barbell)
3
12 reps
RPE 8
9
Alternating Dumbbell Curl
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Barbell Row
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
7
Chin-Up (Weighted)
2
10 reps
RPE 8
8
Lying Tricep Extension (Barbell)
3
12 reps
RPE 8
9
Alternating Dumbbell Curl
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Barbell Row
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
7
Chin-Up (Weighted)
2
10 reps
RPE 8
8
Lying Tricep Extension (Barbell)
3
12 reps
RPE 8
9
Alternating Dumbbell Curl
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Barbell Row
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
7
Chin-Up (Weighted)
2
10 reps
RPE 8
8
Lying Tricep Extension (Barbell)
3
12 reps
RPE 8
9
Alternating Dumbbell Curl
1
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Stiff Leg Deadlift
4
8 reps
RPE 8
3
Hack Squat
2
10 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Stiff Leg Deadlift
4
8 reps
RPE 8
3
Hack Squat
2
10 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Stiff Leg Deadlift
4
8 reps
RPE 8
3
Hack Squat
2
10 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Stiff Leg Deadlift
4
8 reps
RPE 8
3
Hack Squat
2
10 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Stiff Leg Deadlift
4
8 reps
RPE 8
3
Hack Squat
2
10 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Stiff Leg Deadlift
4
8 reps
RPE 8
3
Hack Squat
2
10 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Stiff Leg Deadlift
4
8 reps
RPE 8
3
Hack Squat
2
10 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Cable Crossover
2
12 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
7
Dip (Weighted)
2
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Cable Crossover
2
12 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
7
Dip (Weighted)
2
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Cable Crossover
2
12 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
7
Dip (Weighted)
2
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Cable Crossover
2
12 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
7
Dip (Weighted)
2
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Cable Crossover
2
12 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
7
Dip (Weighted)
2
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Cable Crossover
2
12 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
7
Dip (Weighted)
2
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Cable Crossover
2
12 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
7
Dip (Weighted)
2
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
1
15 reps
RPE 8
Week 1
1 / 7 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@8
2
Stiff Leg Deadlift
4 Sets
6 Reps
@8
3
Hack Squat
2 Sets
12 Reps
@8
4
Lying Leg Curl
2 Sets
12 Reps
@8
5
Standing Calf Raise
4 Sets
8 Reps
@8
6
Seated Calf Raise
4 Sets
8 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
@8
2
Barbell Row
4 Sets
6 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@8
4
Lat Pulldown
2 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
6
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
@8
7
Chin-Up (Weighted)
2 Sets
10 Reps
@8
8
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@8
9
Alternating Dumbbell Curl
1 Set
12 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Stiff Leg Deadlift
4 Sets
8 Reps
@8
3
Hack Squat
2 Sets
10 Reps
@8
4
Lying Leg Curl
2 Sets
12 Reps
@8
5
Standing Calf Raise
4 Sets
10 Reps
@8
6
Seated Calf Raise
4 Sets
10 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Pull-Up (Weighted)
4 Sets
8 Reps
@8
3
Cable Crossover
2 Sets
12 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
6
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@8
7
Dip (Weighted)
2 Sets
10 Reps
@8
8
Alternating Dumbbell Curl
3 Sets
12 Reps
@8
9
Tricep Rope Push Down (Cable)
1 Set
15 Reps
@8