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Upper Lower (Old)

by Heinrich A.
52 athletes joined

Program Description

4x/WEEK TRAINING ROUTINE - Program runs in 3 week blocks - Goal is to restart each block with 2.5-5lbs added to the bar depending on lifting level - Each week intensity goes UP. Meaning, you are ADDING weight but reducing reps - No planned deloads. Feel free to schedule them in when you feel fatigued.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 17, 2024 03:53
  • Last Edited
    Oct 12, 2025 12:02

Summary

Transform your upper and lower body strength with this dynamic 3-week program, designed for four training days each week. You'll tackle a mix of compound and isolation exercises, including barbell bench presses and bent-over rows, to build muscle and increase power. Each session is structured to maximize intensity and effectiveness, ensuring you push your limits while focusing on proper form. Get ready to elevate your training and achieve noticeable results in just three weeks!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.8%
Front Delts
9.7%
Chest
9.2%
Middle Delts
8.8%
Upper Back
8.2%
Quadriceps
7.2%
Biceps
7.1%
Hamstrings
7%
Lats
7%
Glutes
6.4%
Abs
5.9%
Rear Delts
4.2%
Calves
3.3%
Lower Back
2%
Adductors
1.6%
Forearms
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Standing Pullover (Cable)
3
8-12 reps
RPE 10
6
Bayesian Curl
4
6-10 reps
RPE 10
7
Cable Crunch
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Standing Pullover (Cable)
3
8-12 reps
RPE 10
6
Bayesian Curl
4
6-10 reps
RPE 10
7
Cable Crunch
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 10
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Standing Pullover (Cable)
3
8-12 reps
RPE 10
6
Bayesian Curl
4
6-10 reps
RPE 10
7
Cable Crunch
3
12-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5A
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 10
5B
Reverse Pec Deck
3
15-20 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 10
8
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5A
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 10
5B
Reverse Pec Deck
3
15-20 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 10
8
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5A
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 10
5B
Reverse Pec Deck
3
15-20 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 10
8
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Pull-Up (Weighted)
3
8-10 reps
RPE 9
3
Dip (Weighted)
3
8-10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 9.5
5
Pec Deck (Machine)
3
6-10 reps
RPE 10
6
Preacher Curl (Barbell)
4
12-15 reps
RPE 10
7
Cable Crunch
3
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Pull-Up (Weighted)
3
8-10 reps
RPE 9.5
3
Dip (Weighted)
3
8-10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 9.5
5
Pec Deck (Machine)
3
6-10 reps
RPE 10
6
Preacher Curl (Barbell)
4
12-15 reps
RPE 10
7
Cable Crunch
3
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Pull-Up (Weighted)
3
8-10 reps
RPE 10
3
Dip (Weighted)
3
8-10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 9.5
5
Pec Deck (Machine)
3
6-10 reps
RPE 10
6
Preacher Curl (Barbell)
4
12-15 reps
RPE 10
7
Cable Crunch
3
12-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
4
Squat (Paused)
3
6-8 reps
RPE 9.5
5
Lying Leg Curl
3
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
8
Reverse Pec Deck
3
15-20 reps
RPE 10
9
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 9
2
Deadlift (Barbell)
1
1
1
5 reps
3 reps
3 reps
70%
80%
90%
3
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
4
Squat (Paused)
3
6-8 reps
RPE 9.5
5
Lying Leg Curl
3
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
8
Reverse Pec Deck
3
15-20 reps
RPE 10
9
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4 reps
RPE 10
2
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
4
Squat (Paused)
3
6-8 reps
RPE 9.5
5
Lying Leg Curl
3
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
8
Reverse Pec Deck
3
15-20 reps
RPE 10
9
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Week 1
1 / 3 Weeks
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
2
Pull-Up (Weighted)
3 Sets
8-10 Reps
@9
3
Dip (Weighted)
3 Sets
8-10 Reps
@9
4
Seated Wide-Grip Row (Cable)
3 Sets
6-10 Reps
@9.5
5
Pec Deck (Machine)
3 Sets
6-10 Reps
@10
6
Preacher Curl (Barbell)
4 Sets
12-15 Reps
@10
7
Cable Crunch
3 Sets
12-15 Reps
@9.5
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@9.5
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
5
Standing Pullover (Cable)
3 Sets
8-12 Reps
@10
6
Bayesian Curl
4 Sets
6-10 Reps
@10
7
Cable Crunch
3 Sets
12-15 Reps
@9.5
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
@9
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
5A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
@10
5B
Reverse Pec Deck
3 Sets
15-20 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
7
Skull Crusher (Dumbbell)
2 Sets
8-10 Reps
@10
8
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@10
Day 4
1
Overhead Press (Barbell)
3 Sets
8 Reps
@8
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@10
4
Squat (Paused)
3 Sets
6-8 Reps
@9.5
5
Lying Leg Curl
3 Sets
12-15 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
7
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
@10
8
Reverse Pec Deck
3 Sets
15-20 Reps
@10
9
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@10