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Upper/Lower 2.0

by austin Sunil

Program Description

Power building with an emphasis on hypertrophy. Interm/advanced trainees.

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Mar 16, 2025 12:15
  • Last Edited
    Jul 15, 2025 08:26

Summary

Elevate your training with Upper/Lower 2.0, a focused 1-week program designed for serious lifters looking to maximize strength and muscle growth. Comprising four sessions a week, you'll alternate between upper and lower body workouts, incorporating compound and isolation movements to target all major muscle groups. With a full gym at your disposal, expect to push your limits with exercises like the Bench Press and Pull-Up, ensuring every rep counts towards your goals. Get ready to transform your physique and boost your performance!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.1%
Chest
9.4%
Glutes
8.4%
Upper Back
8.2%
Triceps
8.2%
Front Delts
6.9%
Biceps
6.1%
Lats
6%
Hamstrings
5.9%
Abs
5.9%
Middle Delts
5.7%
Calves
4.3%
Forearms
3.9%
Rear Delts
3.6%
Lower Back
2.6%
Adductors
2.6%
Abductors
1.1%
Full-Body
1.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2
3-10 reps
-
-
-
2
Pull-Up (Weighted)
3
6-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Chest Fly (Cable)
2
10-15 reps
-
6
Reverse Pec Deck
3
8-20 reps
-
7
Lateral Raise (Dumbbell)
3
8-20 reps
-
8
Tricep Pushdown (Cable)
2
8-15 reps
-
9
Overhead Tricep Extension (Cable)
2
8-15 reps
-
10
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2
3-10 reps
-
-
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Rope hammer curls
2
8-12 reps
-
4
Pendulum Squat
3
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hip Adductor (Machine)
1
10-15 reps
-
7
Hip Abductor (Machine)
1
10-15 reps
-
8
Standing Calf Raise
4
10-15 reps
-
9
Leg Raise (Captain's Chair)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-12 reps
-
2
Incline Bench Press (Dumbbell)
2
6-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Standing Pullover (Cable)
2
8-15 reps
-
5
Pec Deck (Machine)
4
8-12 reps
-
6
Face Pull
3
10-15 reps
-
7
Lateral Raise (Cable)
3
8-20 reps
-
8
Dip (Weighted)
2
6-12 reps
-
9
Overhead Tricep Extension (Cable)
2
8-15 reps
-
10
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2
3-10 reps
-
-
-
2
Bicep Curl (Dumbbell)
3
6-12 reps
-
3
Back Extension
2
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hip Adductor (Machine)
1
10-15 reps
-
6
Hip Abductor (Machine)
1
10-15 reps
-
7
Standing Calf Raise
4
8-15 reps
-
8
Wrist Curls
3
10-20 reps
-
9
Reverse Wrist Curl (Barbell)
3
10-20 reps
-
10
Machine Ab Crunches
4
10-15 reps
-
Week 1
1 / 1 Weeks
Day 2
1
Deadlift (Barbell)
5 Sets
2 Sets
3-10 Reps
-
-
-
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
3
Rope hammer curls
2 Sets
8-12 Reps
-
4
Pendulum Squat
3 Sets
8-12 Reps
-
5
Leg Curl
2 Sets
8-12 Reps
-
6
Hip Adductor (Machine)
1 Set
10-15 Reps
-
7
Hip Abductor (Machine)
1 Set
10-15 Reps
-
8
Standing Calf Raise
4 Sets
10-15 Reps
-
9
Leg Raise (Captain's Chair)
4 Sets
10-15 Reps
-
Day 1
1
Bench Press (Barbell)
5 Sets
2 Sets
3-10 Reps
-
-
-
2
Pull-Up (Weighted)
3 Sets
6-12 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
-
4
Seated Row (Cable)
3 Sets
8-12 Reps
-
5
Chest Fly (Cable)
2 Sets
10-15 Reps
-
6
Reverse Pec Deck
3 Sets
8-20 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
8-20 Reps
-
8
Tricep Pushdown (Cable)
2 Sets
8-15 Reps
-
9
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
-
10
Cardio
1 Set
15 mins
-
Day 4
1
Squat (Barbell)
5 Sets
2 Sets
3-10 Reps
-
-
-
2
Bicep Curl (Dumbbell)
3 Sets
6-12 Reps
-
3
Back Extension
2 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
8-12 Reps
-
5
Hip Adductor (Machine)
1 Set
10-15 Reps
-
6
Hip Abductor (Machine)
1 Set
10-15 Reps
-
7
Standing Calf Raise
4 Sets
8-15 Reps
-
8
Wrist Curls
3 Sets
10-20 Reps
-
9
Reverse Wrist Curl (Barbell)
3 Sets
10-20 Reps
-
10
Machine Ab Crunches
4 Sets
10-15 Reps
-
Day 3
1
Barbell Row
3 Sets
6-12 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
6-12 Reps
-
3
Lat Pulldown
2 Sets
8-12 Reps
-
4
Standing Pullover (Cable)
2 Sets
8-15 Reps
-
5
Pec Deck (Machine)
4 Sets
8-12 Reps
-
6
Face Pull
3 Sets
10-15 Reps
-
7
Lateral Raise (Cable)
3 Sets
8-20 Reps
-
8
Dip (Weighted)
2 Sets
6-12 Reps
-
9
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
-
10
Cardio
1 Set
15 mins
-