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BoostcampPNG

Upper Lower 4x a week

by Nick G.
9 athletes joined

Program Description

To achieve gainzz

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 22, 2024 05:40
  • Last Edited
    Aug 24, 2024 01:41
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 7
RPE 8
RPE 9
2
Hack Squat
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
4
Split Squat (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 7
RPE 8
RPE 9
2
Hack Squat
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
4
Split Squat (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
1
1
6-10 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
4
Split Squat (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
1
6-10 reps
6-10 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9
RPE 10
2
Hack Squat
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
4
Split Squat (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
5-10 reps
RPE 8.5
RPE 9
RPE 10
4
Bicep Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
5-10 reps
RPE 8.5
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
1
8-12 reps
8-12 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4
Bicep Curl (Barbell)
1
1
1
1
8-10 reps
8-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Dumbbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
1
1
8-12 reps
8-12 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4
Bicep Curl (Barbell)
1
1
1
1
8-10 reps
8-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Dumbbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
1
1
8-12 reps
8-12 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4
Bicep Curl (Barbell)
1
1
1
1
8-10 reps
8-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
1
5-8 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
3
Hamstring Curl
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
2
5-8 reps
5-10 reps
5-10 reps
RPE 8
RPE 8
RPE 9
3
Hamstring Curl
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
4
Standing Calf Raise
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
1
5-8 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
3
Hamstring Curl
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Standing Calf Raise
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
1
5-8 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
3
Hamstring Curl
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Standing Calf Raise
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Dip (Assisted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Dip (Assisted)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Machine)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-9.5
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Dip (Assisted)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Machine)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-9.5
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Dip (Assisted)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Machine)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-9.5
RPE 9-10
Week 1
1 / 4 Weeks
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@7
@8
@9
2
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-10 Reps
5-10 Reps
@8
@9
@10
3
Hamstring Curl
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
4
Standing Calf Raise
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@8
@9
Day 1
1
Hamstring Curl
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
8-12 Reps
@7
@8
@9
2
Hack Squat
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@7
@8
@9
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
4
Split Squat (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
5-10 Reps
@8.5
@9
@10
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
5-10 Reps
@8.5
@9
@10
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
2
Dip (Assisted)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
4
Bicep Curl (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@10