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Upper Lower 2025

by Tyler Dunlap

Program Description

Gains

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 20, 2025 04:57
  • Last Edited
    Jun 18, 2025 12:39

Summary

Unleash your strength with the Upper Lower 2025 program, a comprehensive 8-week journey designed for those ready to elevate their training. Comprising four sessions per week, this program focuses on alternating upper and lower body workouts, ensuring balanced muscle development and optimal recovery. You'll tackle a variety of exercises, from machine-based movements like the Chest Press and Lat Pulldown to targeted cable work, all aimed at building strength and definition. Get ready to transform your physique and boost your performance!
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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 (Smith Machine)
2
8-12 reps
RPE 9
2
Pull-Up (Assisted)
2
8-12 reps
RPE 9
3
MTS Low Row Machine
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 9
6
Seated Machine Curl
3
10-15 reps
RPE 9
7
Dip (Assisted)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Pull-Up (Assisted)
2
8-12 reps
RPE 9
3
MTS Low Row Machine
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 9
6
Seated Machine Curl
3
10-15 reps
RPE 9
7
Dip (Assisted)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Pull-Up (Assisted)
2
8-12 reps
RPE 9
3
MTS Low Row Machine
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 9
6
Seated Machine Curl
3
10-15 reps
RPE 9
7
Dip (Assisted)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Pull-Up (Assisted)
2
8-12 reps
RPE 9
3
MTS Low Row Machine
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 9
6
Seated Machine Curl
3
10-15 reps
RPE 9
7
Dip (Assisted)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Pull-Up (Assisted)
2
8-12 reps
RPE 9
3
MTS Low Row Machine
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 9
6
Seated Machine Curl
3
10-15 reps
RPE 9
7
Dip (Assisted)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Pull-Up (Assisted)
2
8-12 reps
RPE 9
3
MTS Low Row Machine
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 9
6
Seated Machine Curl
3
10-15 reps
RPE 9
7
Dip (Assisted)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Pull-Up (Assisted)
2
8-12 reps
RPE 9
3
MTS Low Row Machine
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 9
6
Seated Machine Curl
3
10-15 reps
RPE 9
7
Dip (Assisted)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Pull-Up (Assisted)
2
8-12 reps
RPE 9
3
MTS Low Row Machine
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 9
6
Seated Machine Curl
3
10-15 reps
RPE 9
7
Dip (Assisted)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-15 reps
RPE 9
2
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
5
Leg Curl
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-15 reps
RPE 9
2
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
5
Leg Curl
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-15 reps
RPE 9
2
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
5
Leg Curl
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-15 reps
RPE 9
2
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
5
Leg Curl
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-15 reps
RPE 9
2
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
5
Leg Curl
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-15 reps
RPE 9
2
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
5
Leg Curl
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-15 reps
RPE 9
2
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
5
Leg Curl
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-15 reps
RPE 9
2
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
5
Leg Curl
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
2
10-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Seated Military Press (Smith Machine)
2
10-15 reps
RPE 9
6
Bicep Curl (Cable)
3
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
2
10-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Seated Military Press (Smith Machine)
2
10-15 reps
RPE 9
6
Bicep Curl (Cable)
3
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
2
10-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Seated Military Press (Smith Machine)
2
10-15 reps
RPE 9
6
Bicep Curl (Cable)
3
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
2
10-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Seated Military Press (Smith Machine)
2
10-15 reps
RPE 9
6
Bicep Curl (Cable)
3
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
2
10-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Seated Military Press (Smith Machine)
2
10-15 reps
RPE 9
6
Bicep Curl (Cable)
3
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
2
10-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Seated Military Press (Smith Machine)
2
10-15 reps
RPE 9
6
Bicep Curl (Cable)
3
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
2
10-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Seated Military Press (Smith Machine)
2
10-15 reps
RPE 9
6
Bicep Curl (Cable)
3
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
2
10-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Seated Military Press (Smith Machine)
2
10-15 reps
RPE 9
6
Bicep Curl (Cable)
3
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-12 reps
RPE 9
2
Seated Calf Raise
3
8-12 reps
RPE 9
3
Sissy Squat (Weighted)
3
10-15 reps
RPE 9
4
Squat (Smith Machine)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-12 reps
RPE 9
2
Seated Calf Raise
3
8-12 reps
RPE 9
3
Sissy Squat (Weighted)
3
10-15 reps
RPE 9
4
Squat (Smith Machine)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-12 reps
RPE 9
2
Seated Calf Raise
3
8-12 reps
RPE 9
3
Sissy Squat (Weighted)
3
10-15 reps
RPE 9
4
Squat (Smith Machine)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-12 reps
RPE 9
2
Seated Calf Raise
3
8-12 reps
RPE 9
3
Sissy Squat (Weighted)
3
10-15 reps
RPE 9
4
Squat (Smith Machine)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-12 reps
RPE 9
2
Seated Calf Raise
3
8-12 reps
RPE 9
3
Sissy Squat (Weighted)
3
10-15 reps
RPE 9
4
Squat (Smith Machine)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-12 reps
RPE 9
2
Seated Calf Raise
3
8-12 reps
RPE 9
3
Sissy Squat (Weighted)
3
10-15 reps
RPE 9
4
Squat (Smith Machine)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-12 reps
RPE 9
2
Seated Calf Raise
3
8-12 reps
RPE 9
3
Sissy Squat (Weighted)
3
10-15 reps
RPE 9
4
Squat (Smith Machine)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-12 reps
RPE 9
2
Seated Calf Raise
3
8-12 reps
RPE 9
3
Sissy Squat (Weighted)
3
10-15 reps
RPE 9
4
Squat (Smith Machine)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
Week 1
1 / 8 Weeks
Day 3
1
Chest Press (Machine)
2 Sets
8-12 Reps
@9
2
Lat Pulldown (Neutral Grip)
2 Sets
10-15 Reps
@9
3
Chest Supported Row (Machine)
2 Sets
10-15 Reps
@9
4
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
5
Seated Military Press (Smith Machine)
2 Sets
10-15 Reps
@9
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
@9
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
Day 2
1
Hip Adductor (Machine)
2 Sets
10-15 Reps
@9
2
Calf Raise (Leg Press)
3 Sets
10-15 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@9
5
Leg Curl
3 Sets
10-15 Reps
@9
Day 4
1
Hip Adductor (Machine)
2 Sets
8-12 Reps
@9
2
Seated Calf Raise
3 Sets
8-12 Reps
@9
3
Sissy Squat (Weighted)
3 Sets
10-15 Reps
@9
4
Squat (Smith Machine)
3 Sets
8-12 Reps
@9
5
Leg Curl
3 Sets
8-12 Reps
@9
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
@9
2
Pull-Up (Assisted)
2 Sets
8-12 Reps
@9
3
MTS Low Row Machine
2 Sets
8-12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9
5
Seated Overhead Press (Dumbbell)
2 Sets
10-15 Reps
@9
6
Seated Machine Curl
3 Sets
10-15 Reps
@9
7
Dip (Assisted)
3 Sets
10-15 Reps
@9