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Adam’s modified upper/lower

by Adam T.
2 athletes joined

Program Description

Novice, intermediate program designed to fit the needs of people who want to train 4x a week. As with any program effort/intensity means more than anything. Some self regulation based on recovery rates may be needed on a person to person basis.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 12, 2025 04:26
  • Last Edited
    Feb 14, 2025 12:53
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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
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8.5
2
AD Press (Smith Machine)
2
6-8 reps
RPE 8.5
3
Dumbbell Row
3
8-12 reps
RPE 8.5
4
Pec Deck (Machine)
2
8-12 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
2
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8.5
2
AD Press (Smith Machine)
2
6-8 reps
RPE 8.5
3
Dumbbell Row
3
8-12 reps
RPE 8.5
4
Pec Deck (Machine)
2
8-12 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
2
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8.5
2
AD Press (Smith Machine)
2
6-8 reps
RPE 8.5
3
Dumbbell Row
3
8-12 reps
RPE 8.5
4
Pec Deck (Machine)
2
8-12 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
2
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8.5
2
AD Press (Smith Machine)
2
6-8 reps
RPE 8.5
3
Dumbbell Row
3
8-12 reps
RPE 8.5
4
Pec Deck (Machine)
2
8-12 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
2
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8.5
2
AD Press (Smith Machine)
2
6-8 reps
RPE 8.5
3
Dumbbell Row
3
8-12 reps
RPE 8.5
4
Pec Deck (Machine)
2
8-12 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
2
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8.5
2
AD Press (Smith Machine)
2
6-8 reps
RPE 8.5
3
Dumbbell Row
3
8-12 reps
RPE 8.5
4
Pec Deck (Machine)
2
8-12 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
2
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8.5
2
AD Press (Smith Machine)
2
6-8 reps
RPE 8.5
3
Dumbbell Row
3
8-12 reps
RPE 8.5
4
Pec Deck (Machine)
2
8-12 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
2
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8.5
2
AD Press (Smith Machine)
2
6-8 reps
RPE 8.5
3
Dumbbell Row
3
8-12 reps
RPE 8.5
4
Pec Deck (Machine)
2
8-12 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
2
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
-
5
Leg Curl
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
-
5
Leg Curl
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
-
5
Leg Curl
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
-
5
Leg Curl
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
-
5
Leg Curl
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
-
5
Leg Curl
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
-
5
Leg Curl
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
-
5
Leg Curl
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
3
8-10 reps
-
2
Dip (Bodyweight)
2
6-10 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
3
8-10 reps
-
2
Dip (Bodyweight)
2
6-10 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
3
8-10 reps
-
2
Dip (Bodyweight)
2
6-10 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
3
8-10 reps
-
2
Dip (Bodyweight)
2
6-10 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
3
8-10 reps
-
2
Dip (Bodyweight)
2
6-10 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
3
8-10 reps
-
2
Dip (Bodyweight)
2
6-10 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
3
8-10 reps
-
2
Dip (Bodyweight)
2
6-10 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
3
8-10 reps
-
2
Dip (Bodyweight)
2
6-10 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Press
3
8-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Chest Supported Row (Machine)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Press
3
8-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Chest Supported Row (Machine)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Press
3
8-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Chest Supported Row (Machine)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Press
3
8-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Chest Supported Row (Machine)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Press
3
8-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Chest Supported Row (Machine)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Press
3
8-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Chest Supported Row (Machine)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Press
3
8-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Chest Supported Row (Machine)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Press
3
8-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Chest Supported Row (Machine)
2
8-10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
@8.5
2
AD Press (Smith Machine)
2 Sets
6-8 Reps
@8.5
3
Dumbbell Row
3 Sets
8-12 Reps
@8.5
4
Pec Deck (Machine)
2 Sets
8-12 Reps
@9
5
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@9
6
Skull Crusher (Barbell)
2 Sets
8-12 Reps
@9
7
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@9
Day 2
1
Split Squat (Smith Machine)
3 Sets
8-10 Reps
-
2
Leg Extension
2 Sets
8-12 Reps
-
3
Standing Calf Raise
3 Sets
10-15 Reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
6-10 Reps
-
5
Leg Curl
2 Sets
8-10 Reps
-
Day 3
1
Fly Press (Dumbbell)
3 Sets
8-10 Reps
-
2
Dip (Bodyweight)
2 Sets
6-10 Reps
-
3
Lat Pulldown
3 Sets
8-10 Reps
-
4
Lateral Raise (Cable)
3 Sets
10-12 Reps
-
5
Bicep Curl (Cable)
3 Sets
8-10 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
2
Leg Curl
3 Sets
8-10 Reps
-
3
Leg Press
3 Sets
8-10 Reps
-
4
Standing Calf Raise
2 Sets
10-15 Reps
-
5
Chest Supported Row (Machine)
2 Sets
8-10 Reps
-