logo
BoostcampPNG

High intensity upper-lower program

by Ashraf I.

Program Description

This program is designed for the intermediate level and is high intensity, inspired by the training style of Dorian Yates and Mick Menzer, so that each set will be to muscle failure. The duration of the program is short and the number of training days per week is small, to allow you time for muscle recovery. In addition, it contains a high frequency, so that it allows you to train the muscle twice a week.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 19, 2025 12:04
  • Last Edited
    Jan 21, 2025 02:19
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
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 (Dumbbell)
2
8-10 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
3
Bench Press (Smith Machine)
2
8-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
3
Bench Press (Smith Machine)
2
8-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
3
Bench Press (Smith Machine)
2
8-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
3
Bench Press (Smith Machine)
2
8-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
3
Bench Press (Smith Machine)
2
8-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
3
Bench Press (Smith Machine)
2
8-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
3
Bench Press (Smith Machine)
2
8-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
3
Bench Press (Smith Machine)
2
8-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
RPE 10
2
Leg Extension
3
7-10 reps
RPE 10
3
Stiff Leg Deadlift
2
8-10 reps
RPE 7-8
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Standing Calf Raise
3
7-10 reps
RPE 10
6
Abs Crunch (Weighted)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
RPE 10
2
Leg Extension
3
7-10 reps
RPE 10
3
Stiff Leg Deadlift
2
8-10 reps
RPE 7-8
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Standing Calf Raise
3
7-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
RPE 10
2
Leg Extension
3
7-10 reps
RPE 10
3
Stiff Leg Deadlift
2
8-10 reps
RPE 7-8
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Standing Calf Raise
3
7-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
RPE 10
2
Leg Extension
3
7-10 reps
RPE 10
3
Stiff Leg Deadlift
2
8-10 reps
RPE 7-8
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Standing Calf Raise
3
7-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
RPE 10
2
Leg Extension
3
7-10 reps
RPE 10
3
Stiff Leg Deadlift
2
8-10 reps
RPE 7-8
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Standing Calf Raise
3
7-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
RPE 10
2
Leg Extension
3
7-10 reps
RPE 10
3
Stiff Leg Deadlift
2
8-10 reps
RPE 7-8
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Standing Calf Raise
3
7-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
RPE 10
2
Leg Extension
3
7-10 reps
RPE 10
3
Stiff Leg Deadlift
2
8-10 reps
RPE 7-8
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Standing Calf Raise
3
7-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
RPE 10
2
Leg Extension
3
7-10 reps
RPE 10
3
Stiff Leg Deadlift
2
8-10 reps
RPE 7-8
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Standing Calf Raise
3
7-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
RPE 10
2
Wide Grip Lat Pulldown
2
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-10 reps
RPE 10
4
Single Arm Iso Row
3
8-10 reps
RPE 10
5
Seated Dumbbell Lateral Raises
3
7-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
RPE 10
2
Wide Grip Lat Pulldown
2
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-10 reps
RPE 10
4
Single Arm Iso Row
3
8-10 reps
RPE 10
5
Seated Dumbbell Lateral Raises
3
7-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
RPE 10
2
Wide Grip Lat Pulldown
2
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-10 reps
RPE 10
4
Single Arm Iso Row
3
8-10 reps
RPE 10
5
Seated Dumbbell Lateral Raises
3
7-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
RPE 10
2
Wide Grip Lat Pulldown
2
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-10 reps
RPE 10
4
Single Arm Iso Row
3
8-10 reps
RPE 10
5
Seated Dumbbell Lateral Raises
3
7-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
RPE 10
2
Wide Grip Lat Pulldown
2
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-10 reps
RPE 10
4
Single Arm Iso Row
3
8-10 reps
RPE 10
5
Seated Dumbbell Lateral Raises
3
7-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
RPE 10
2
Wide Grip Lat Pulldown
2
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-10 reps
RPE 10
4
Single Arm Iso Row
3
8-10 reps
RPE 10
5
Seated Dumbbell Lateral Raises
3
7-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
RPE 10
2
Wide Grip Lat Pulldown
2
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-10 reps
RPE 10
4
Single Arm Iso Row
3
8-10 reps
RPE 10
5
Seated Dumbbell Lateral Raises
3
7-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
RPE 10
2
Wide Grip Lat Pulldown
2
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-10 reps
RPE 10
4
Single Arm Iso Row
3
8-10 reps
RPE 10
5
Seated Dumbbell Lateral Raises
3
7-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
7-10 reps
RPE 10
2
Leg Extension
3
8-10 reps
RPE 10
3
Squat (Smith Machine)
2
8-10 reps
RPE 7-8
4
Seated Hamstring Curl
3
8-10 reps
RPE 10
5
Standing Calf Raise
3
7-10 reps
RPE 10
6
Abs Crunch (Weighted)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
7-10 reps
RPE 10
2
Leg Extension
3
8-10 reps
RPE 10
3
Squat (Smith Machine)
2
8-10 reps
RPE 7-8
4
Seated Hamstring Curl
3
8-10 reps
RPE 10
5
Standing Calf Raise
3
7-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
7-10 reps
RPE 10
2
Leg Extension
3
8-10 reps
RPE 10
3
Squat (Smith Machine)
2
8-10 reps
RPE 7-8
4
Seated Hamstring Curl
3
8-10 reps
RPE 10
5
Standing Calf Raise
3
7-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
7-10 reps
RPE 10
2
Leg Extension
3
8-10 reps
RPE 10
3
Squat (Smith Machine)
2
8-10 reps
RPE 7-8
4
Seated Hamstring Curl
3
8-10 reps
RPE 10
5
Standing Calf Raise
3
7-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
7-10 reps
RPE 10
2
Leg Extension
3
8-10 reps
RPE 10
3
Squat (Smith Machine)
2
8-10 reps
RPE 7-8
4
Seated Hamstring Curl
3
8-10 reps
RPE 10
5
Standing Calf Raise
3
7-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
7-10 reps
RPE 10
2
Leg Extension
3
8-10 reps
RPE 10
3
Squat (Smith Machine)
2
8-10 reps
RPE 7-8
4
Seated Hamstring Curl
3
8-10 reps
RPE 10
5
Standing Calf Raise
3
7-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
7-10 reps
RPE 10
2
Leg Extension
3
8-10 reps
RPE 10
3
Squat (Smith Machine)
2
8-10 reps
RPE 7-8
4
Seated Hamstring Curl
3
8-10 reps
RPE 10
5
Standing Calf Raise
3
7-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
7-10 reps
RPE 10
2
Leg Extension
3
8-10 reps
RPE 10
3
Squat (Smith Machine)
2
8-10 reps
RPE 7-8
4
Seated Hamstring Curl
3
8-10 reps
RPE 10
5
Standing Calf Raise
3
7-10 reps
RPE 10
Week 1
1 / 8 Weeks
Day 3
1
Incline Bench Press (Smith Machine)
2 Sets
8-10 Reps
@10
2
Wide Grip Lat Pulldown
2 Sets
8-10 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
8-10 Reps
@10
4
Single Arm Iso Row
3 Sets
8-10 Reps
@10
5
Seated Dumbbell Lateral Raises
3 Sets
7-10 Reps
@10
6
Tricep Rope Push Down (Cable)
3 Sets
8-10 Reps
@10
7
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
@10
Day 2
1
Seated Hamstring Curl
3 Sets
8-10 Reps
@10
2
Leg Extension
3 Sets
7-10 Reps
@10
3
Stiff Leg Deadlift
2 Sets
8-10 Reps
@7-8
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
5
Standing Calf Raise
3 Sets
7-10 Reps
@10
6
Abs Crunch (Weighted)
3 Sets
10-15 Reps
@10
Day 4
1
Hip Adductor (Machine)
2 Sets
7-10 Reps
@10
2
Leg Extension
3 Sets
8-10 Reps
@10
3
Squat (Smith Machine)
2 Sets
8-10 Reps
@7-8
4
Seated Hamstring Curl
3 Sets
8-10 Reps
@10
5
Standing Calf Raise
3 Sets
7-10 Reps
@10
6
Abs Crunch (Weighted)
3 Sets
10-15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@10
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@10
3
Bench Press (Smith Machine)
2 Sets
8-10 Reps
@10
4
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@10
5
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
6
Preacher Curl (Dumbbell)
2 Sets
8-10 Reps
@10
7
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
@10