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Upper lower full

by Couzin C.

Program Description

**Upper Lower Full: 6-Week Strength Program** Unlock your strength potential with this comprehensive 6-week program, designed to maximize your upper and lower body gains. With 30 workouts spread over six weeks, you'll engage in a balanced mix of machine and free weight exercises, targeting all major muscle groups. Each session is structured to challenge your limits, featuring progressive intensity and a variety of movements to keep your training fresh and effective. Get ready to build muscle, enhance endurance, and achieve your fitness goals!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 17, 2025 08:49
  • Last Edited
    Sep 25, 2025 06:20

Summary

Transform your physique with the Upper Lower Full program, a dynamic 6-week training plan designed for serious lifters. Committing to 5 days a week, you'll alternate between upper and lower body workouts, incorporating a variety of machines and free weights to maximize muscle engagement and growth. Each session focuses on compound and isolation movements, ensuring a balanced approach that targets all major muscle groups. Get ready to build strength, enhance endurance, and sculpt your body with a structured routine that keeps you motivated and on track!
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.3%
Hamstrings
14.6%
Quadriceps
11.7%
Upper Back
8.6%
Lats
8.4%
Front Delts
6%
Middle Delts
5.8%
Lower Back
5.3%
Adductors
5.3%
Biceps
4.3%
Chest
3.9%
Triceps
3.9%
Rear Delts
3%
Abs
3%
Forearms
0.7%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12 reps
RPE 8
2
Hip Extension
2
12 reps
RPE 8
3
Hip Thrust (Machine)
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8.5
5
Single Leg Press
2
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12 reps
RPE 8
2
Hip Extension
2
12 reps
RPE 8
3
Hip Thrust (Machine)
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8.5
5
Single Leg Press
2
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12 reps
RPE 8
2
Hip Extension
2
12 reps
RPE 8
3
Hip Thrust (Machine)
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8.5
5
Single Leg Press
2
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12 reps
RPE 8
2
Hip Extension
2
12 reps
RPE 8
3
Hip Thrust (Machine)
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8.5
5
Single Leg Press
2
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12 reps
RPE 8
2
Hip Extension
2
12 reps
RPE 8
3
Hip Thrust (Machine)
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8.5
5
Single Leg Press
2
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12 reps
RPE 8
2
Hip Extension
2
12 reps
RPE 8
3
Hip Thrust (Machine)
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8.5
5
Single Leg Press
2
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
12 reps
RPE 8.5
2
Incline Dumbbell Chest Press
2
10 reps
RPE 8.5
3
Lat Pulldown
2
10 reps
RPE 8
4
Lateral Raise (Cable)
2
12 reps
RPE 8.5
5
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
12 reps
RPE 8.5
2
Incline Dumbbell Chest Press
2
10 reps
RPE 8.5
3
Lat Pulldown
2
10 reps
RPE 8
4
Lateral Raise (Cable)
2
12 reps
RPE 8.5
5
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
12 reps
RPE 8.5
2
Incline Dumbbell Chest Press
2
10 reps
RPE 8.5
3
Lat Pulldown
2
10 reps
RPE 8
4
Lateral Raise (Cable)
2
12 reps
RPE 8.5
5
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
12 reps
RPE 8.5
2
Incline Dumbbell Chest Press
2
10 reps
RPE 8.5
3
Lat Pulldown
2
10 reps
RPE 8
4
Lateral Raise (Cable)
2
12 reps
RPE 8.5
5
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
6
Seated Row (Cable)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
12 reps
RPE 8.5
2
Incline Dumbbell Chest Press
2
10 reps
RPE 8.5
3
Lat Pulldown
2
10 reps
RPE 8
4
Lateral Raise (Cable)
2
12 reps
RPE 8.5
5
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
6
Seated Row (Cable)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
12 reps
RPE 8.5
2
Incline Dumbbell Chest Press
2
10 reps
RPE 8.5
3
Lat Pulldown
2
10 reps
RPE 8
4
Lateral Raise (Cable)
2
12 reps
RPE 8.5
5
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
6
Seated Row (Cable)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
10 reps
RPE 8
3
Squat (Barbell)
3
8 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 8
2
Hack Squat
2
10 reps
RPE 8.5
3
Leg Press (45 Degrees)
2
15 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 8
2
Hack Squat
2
10 reps
RPE 8.5
3
Leg Press (45 Degrees)
2
15 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
DB Z-Press
3
10 reps
RPE 8.5
4
Lat Pulldown (Single Arm)
2
12 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
DB Z-Press
3
10 reps
RPE 8.5
4
Lat Pulldown (Single Arm)
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
DB Z-Press
3
10 reps
RPE 8.5
4
Lat Pulldown (Single Arm)
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
2
DB Z-Press
3
10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
2
DB Z-Press
3
10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
2
DB Z-Press
3
10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
1 reps
RPE 8
2
Hip Thrust (Barbell)
2
8 reps
RPE 8.5
3
Squat (Barbell)
3
10 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8.5
5
Hamstring Curl
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
1 reps
RPE 8
2
Hip Thrust (Barbell)
2
8 reps
RPE 8.5
3
Squat (Barbell)
3
10 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8.5
5
Hamstring Curl
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
1 reps
RPE 8
2
Hip Thrust (Barbell)
2
8 reps
RPE 8.5
3
Squat (Barbell)
3
10 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8.5
5
Hamstring Curl
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
1 reps
RPE 8
2
Hip Thrust (Barbell)
2
8 reps
RPE 8.5
3
Squat (Barbell)
3
10 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8.5
5
Hamstring Curl
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
1 reps
RPE 8
2
Hip Thrust (Barbell)
2
8 reps
RPE 8.5
3
Squat (Barbell)
3
10 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8.5
5
Hamstring Curl
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
1 reps
RPE 8
2
Hip Thrust (Barbell)
2
8 reps
RPE 8.5
3
Squat (Barbell)
3
10 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8.5
5
Hamstring Curl
3
15 reps
RPE 8.5
Week 1
1 / 6 Weeks
Day 1
1
Hip Adductor (Machine)
2 Sets
12 Reps
@8
2
Hip Extension
2 Sets
12 Reps
@8
3
Hip Thrust (Machine)
3 Sets
12 Reps
@8
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8.5
5
Single Leg Press
2 Sets
12 Reps
@8.5
Day 2
1
Chest Supported Row (Machine)
2 Sets
12 Reps
@8.5
2
Incline Dumbbell Chest Press
2 Sets
10 Reps
@8.5
3
Lat Pulldown
2 Sets
10 Reps
@8
4
Lateral Raise (Cable)
2 Sets
12 Reps
@8.5
5
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
@8
Day 5
1
Hip Adductor (Machine)
3 Sets
1 Reps
@8
2
Hip Thrust (Barbell)
2 Sets
8 Reps
@8.5
3
Squat (Barbell)
3 Sets
10 Reps
@8.5
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@8.5
5
Hamstring Curl
3 Sets
15 Reps
@8.5
Day 3
1
Hack Squat
3 Sets
10 Reps
@8.5
2
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
3
Squat (Barbell)
3 Sets
8 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8.5
5
Farmer's Walk (Weighted)
4 Sets
10 Reps
@8.5
Day 4
1
Lying Leg Curl
3 Sets
10 Reps
@8
2
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
3
DB Z-Press
3 Sets
10 Reps
@8.5
4
Lat Pulldown (Single Arm)
2 Sets
12 Reps
@8
5
Seated Row (Cable)
3 Sets
10 Reps
@8