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Bulk 1. Upper, lower, upper.

by Alfie B.
1 athletes joined

Program Description

Build muscle get stronger.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 30, 2024 03:20
  • Last Edited
    Jun 18, 2025 08:28

Summary

Unlock your strength potential with the "Bulk 1: Upper, Lower, Upper" program, a comprehensive 12-week journey designed for serious lifters. Training three days a week, you'll alternate between upper and lower body workouts, focusing on compound movements like the barbell bench press and squats to maximize muscle growth. Each session is strategically crafted to challenge your limits and promote hypertrophy, ensuring you pack on size effectively. Equip yourself with a full gym and get ready to transform your physique!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 7
2
Chin-Up (Weighted)
2
-
3
Dip (Weighted)
3
-
4
Bicep Curl (Barbell)
3
-
5
Incline Chest Press (Machine)
2
-
6
Upright Row (Barbell)
3
-
7
Skull Crusher (Barbell)
2
-
8
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 8
2
Chin-Up (Weighted)
2
-
3
Dip (Weighted)
3
-
4
Bicep Curl (Barbell)
3
-
5
Incline Chest Press (Machine)
2
-
6
Upright Row (Barbell)
3
-
7
Skull Crusher (Barbell)
2
-
8
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 9
2
Chin-Up (Weighted)
2
-
3
Dip (Weighted)
3
-
4
Bicep Curl (Barbell)
3
-
5
Incline Chest Press (Machine)
2
-
6
Upright Row (Barbell)
3
-
7
Skull Crusher (Barbell)
2
-
8
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 10
2
Chin-Up (Weighted)
2
-
3
Dip (Weighted)
3
-
4
Bicep Curl (Barbell)
3
-
5
Incline Chest Press (Machine)
2
-
6
Upright Row (Barbell)
3
-
7
Skull Crusher (Barbell)
2
-
8
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 7
2
Chin-Up (Weighted)
2
-
3
Dip (Weighted)
3
-
4
Bicep Curl (Barbell)
3
-
5
Incline Chest Press (Machine)
2
-
6
Upright Row (Barbell)
3
-
7
Skull Crusher (Barbell)
2
-
8
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 7
2
Chin-Up (Weighted)
2
-
3
Dip (Weighted)
3
-
4
Bicep Curl (Barbell)
3
-
5
Incline Chest Press (Machine)
2
-
6
Upright Row (Barbell)
3
-
7
Skull Crusher (Barbell)
2
-
8
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 7
2
Chin-Up (Weighted)
2
-
3
Dip (Weighted)
3
-
4
Bicep Curl (Barbell)
3
-
5
Incline Chest Press (Machine)
2
-
6
Upright Row (Barbell)
3
-
7
Skull Crusher (Barbell)
2
-
8
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 7
2
Chin-Up (Weighted)
2
-
3
Dip (Weighted)
3
-
4
Bicep Curl (Barbell)
3
-
5
Incline Chest Press (Machine)
2
-
6
Upright Row (Barbell)
3
-
7
Skull Crusher (Barbell)
2
-
8
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 7
2
Chin-Up (Weighted)
2
-
3
Dip (Weighted)
3
-
4
Bicep Curl (Barbell)
3
-
5
Incline Chest Press (Machine)
2
-
6
Upright Row (Barbell)
3
-
7
Skull Crusher (Barbell)
2
-
8
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 7
2
Chin-Up (Weighted)
2
-
3
Dip (Weighted)
3
-
4
Bicep Curl (Barbell)
3
-
5
Incline Chest Press (Machine)
2
-
6
Upright Row (Barbell)
3
-
7
Skull Crusher (Barbell)
2
-
8
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 7
2
Chin-Up (Weighted)
2
-
3
Dip (Weighted)
3
-
4
Bicep Curl (Barbell)
3
-
5
Incline Chest Press (Machine)
2
-
6
Upright Row (Barbell)
3
-
7
Skull Crusher (Barbell)
2
-
8
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 7
2
Chin-Up (Weighted)
2
-
3
Dip (Weighted)
3
-
4
Bicep Curl (Barbell)
3
-
5
Incline Chest Press (Machine)
2
-
6
Upright Row (Barbell)
3
-
7
Skull Crusher (Barbell)
2
-
8
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 7
2
Stiff Leg Deadlift
3
RPE 7
3
Leg Press
2
-
4
Standing Calf Raise
3
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 8
2
Stiff Leg Deadlift
3
RPE 8
3
Leg Press
2
-
4
Standing Calf Raise
3
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 9
2
Stiff Leg Deadlift
3
RPE 9
3
Leg Press
2
-
4
Standing Calf Raise
3
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 10
2
Stiff Leg Deadlift
3
RPE 10
3
Leg Press
2
-
4
Standing Calf Raise
3
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 7
2
Stiff Leg Deadlift
3
RPE 7
3
Leg Press
2
-
4
Standing Calf Raise
3
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 7
2
Stiff Leg Deadlift
3
RPE 7
3
Leg Press
2
-
4
Standing Calf Raise
3
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 7
2
Stiff Leg Deadlift
3
RPE 7
3
Leg Press
2
-
4
Standing Calf Raise
3
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 7
2
Stiff Leg Deadlift
3
RPE 7
3
Leg Press
2
-
4
Standing Calf Raise
3
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 7
2
Stiff Leg Deadlift
3
RPE 7
3
Leg Press
2
-
4
Standing Calf Raise
3
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 7
2
Stiff Leg Deadlift
3
RPE 7
3
Leg Press
2
-
4
Standing Calf Raise
3
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 7
2
Stiff Leg Deadlift
3
RPE 7
3
Leg Press
2
-
4
Standing Calf Raise
3
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 7
2
Stiff Leg Deadlift
3
RPE 7
3
Leg Press
2
-
4
Standing Calf Raise
3
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Decline Sit Up (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
RPE 7
2
Pull-Up (Weighted)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Seal Row
3
-
5
Tricep Extension (Cable)
3
-
6
Alternating Dumbbell Curl
3
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Underhand Lat Pulldown
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
RPE 8
2
Pull-Up (Weighted)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Seal Row
3
-
5
Tricep Extension (Cable)
3
-
6
Alternating Dumbbell Curl
3
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Underhand Lat Pulldown
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
RPE 9
2
Pull-Up (Weighted)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Seal Row
3
-
5
Tricep Extension (Cable)
3
-
6
Alternating Dumbbell Curl
3
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Underhand Lat Pulldown
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
RPE 10
2
Pull-Up (Weighted)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Seal Row
3
-
5
Tricep Extension (Cable)
3
-
6
Alternating Dumbbell Curl
3
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Underhand Lat Pulldown
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
RPE 7
2
Pull-Up (Weighted)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Seal Row
3
-
5
Tricep Extension (Cable)
3
-
6
Alternating Dumbbell Curl
3
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Underhand Lat Pulldown
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
RPE 7
2
Pull-Up (Weighted)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Seal Row
3
-
5
Tricep Extension (Cable)
3
-
6
Alternating Dumbbell Curl
3
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Underhand Lat Pulldown
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
RPE 7
2
Pull-Up (Weighted)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Seal Row
3
-
5
Tricep Extension (Cable)
3
-
6
Alternating Dumbbell Curl
3
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Underhand Lat Pulldown
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
RPE 7
2
Pull-Up (Weighted)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Seal Row
3
-
5
Tricep Extension (Cable)
3
-
6
Alternating Dumbbell Curl
3
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Underhand Lat Pulldown
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
RPE 7
2
Pull-Up (Weighted)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Seal Row
3
-
5
Tricep Extension (Cable)
3
-
6
Alternating Dumbbell Curl
3
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Underhand Lat Pulldown
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
RPE 7
2
Pull-Up (Weighted)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Seal Row
3
-
5
Tricep Extension (Cable)
3
-
6
Alternating Dumbbell Curl
3
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Underhand Lat Pulldown
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
RPE 7
2
Pull-Up (Weighted)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Seal Row
3
-
5
Tricep Extension (Cable)
3
-
6
Alternating Dumbbell Curl
3
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Underhand Lat Pulldown
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
RPE 7
2
Pull-Up (Weighted)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Seal Row
3
-
5
Tricep Extension (Cable)
3
-
6
Alternating Dumbbell Curl
3
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Underhand Lat Pulldown
2
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
@7
2
Chin-Up (Weighted)
2 Sets
-
3
Dip (Weighted)
3 Sets
-
4
Bicep Curl (Barbell)
3 Sets
-
5
Incline Chest Press (Machine)
2 Sets
-
6
Upright Row (Barbell)
3 Sets
-
7
Skull Crusher (Barbell)
2 Sets
-
8
Lateral Raise (Dumbbell)
2 Sets
-
Day 2
1
Squat (Barbell)
3 Sets
@7
2
Stiff Leg Deadlift
3 Sets
@7
3
Leg Press
2 Sets
-
4
Standing Calf Raise
3 Sets
-
5
Leg Extension
2 Sets
-
6
Lying Leg Curl
2 Sets
-
7
Decline Sit Up (Weighted)
3 Sets
-
Day 3
1
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
@7
2
Pull-Up (Weighted)
3 Sets
-
3
Preacher Curl (EZ Bar)
3 Sets
-
4
Seal Row
3 Sets
-
5
Tricep Extension (Cable)
3 Sets
-
6
Alternating Dumbbell Curl
3 Sets
-
7
Rear Delt Fly (Dumbbell)
4 Sets
-
8
Underhand Lat Pulldown
2 Sets
-