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Upper / Lower Émilien

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Program Description

Muscle building

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 17, 2025 03:31
  • Last Edited
    Aug 19, 2025 05:59

Summary

Transform your upper and lower body strength with the Upper / Lower Émilien program! Over the course of 8 weeks, this structured 4-day routine combines targeted exercises like Chest Flys, Lat Pulldowns, and Bicep Curls to optimize muscle growth and enhance your lifting performance. Each session is designed to challenge you with varied rep ranges and intensity, ensuring consistent progress and results. Get ready to build a balanced physique and elevate your training game!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.8%
Chest
12.1%
Hamstrings
11.3%
Lats
10.9%
Upper Back
9.7%
Biceps
9.7%
Triceps
7.1%
Glutes
7%
Front Delts
5.6%
Middle Delts
4.7%
Adductors
3.5%
Abs
1.7%
Forearms
1.2%
Rear Delts
0.6%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Low To High Flies
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
7
JM Press (Smith Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Low To High Flies
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
7
JM Press (Smith Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Low To High Flies
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
7
JM Press (Smith Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Low To High Flies
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
7
JM Press (Smith Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Low To High Flies
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
7
JM Press (Smith Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Low To High Flies
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
7
JM Press (Smith Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Low To High Flies
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
7
JM Press (Smith Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Low To High Flies
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
7
JM Press (Smith Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
2
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
RPE 10
RPE 10
-
2
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
RPE 10
RPE 10
-
2
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
RPE 10
RPE 10
-
2
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
RPE 10
RPE 10
-
2
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
RPE 10
RPE 10
-
2
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
RPE 10
RPE 10
-
2
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
RPE 10
RPE 10
-
2
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Low To High Flies
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
8 reps
6 reps
RPE 10
RPE 10
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
-
-
7
Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Low To High Flies
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
7
Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Low To High Flies
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
7
Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Low To High Flies
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
7
Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Low To High Flies
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
7
Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Low To High Flies
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
7
Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Low To High Flies
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
7
Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Low To High Flies
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
7
Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
2
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
RPE 10
RPE 10
-
2
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
RPE 10
RPE 10
-
2
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
RPE 10
RPE 10
-
2
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
RPE 10
RPE 10
-
2
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
RPE 10
RPE 10
-
2
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
RPE 10
RPE 10
-
2
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
RPE 10
RPE 10
-
2
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Chest Fly (Machine)
1 Set
1 Set
8 Reps
6 Reps
@10
@10
2
Low To High Flies
1 Set
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown
1 Set
1 Set
8 Reps
6 Reps
@10
@10
4
Chest Supported Row (Machine)
1 Set
1 Set
10 Reps
8 Reps
@10
@10
5
Lateral Raise (Cable)
1 Set
1 Set
8 Reps
6 Reps
@10
@10
6
Bicep Curl (EZ Bar)
1 Set
1 Set
8 Reps
6 Reps
@10
@10
7
JM Press (Smith Machine)
1 Set
1 Set
10 Reps
8 Reps
@10
@10
Day 3
1
Chest Fly (Machine)
1 Set
1 Set
8 Reps
6 Reps
@10
@10
2
Low To High Flies
1 Set
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown
1 Set
1 Set
8 Reps
6 Reps
@10
@10
4
Chest Supported Row (Machine)
1 Set
1 Set
10 Reps
8 Reps
@10
@10
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8 Reps
6 Reps
@10
@10
6
Bicep Curl (EZ Bar)
1 Set
1 Set
8 Reps
6 Reps
-
-
7
Tricep Extension (Cable)
1 Set
1 Set
10 Reps
8 Reps
@10
@10
Day 4
1
Squat (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@10
@10
2
Single-Leg Leg Curl
1 Set
1 Set
12 Reps
10 Reps
@10
@10
3
Leg Extension
1 Set
1 Set
10 Reps
8 Reps
@10
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@10
@10
2
Single-Leg Leg Curl
1 Set
1 Set
12 Reps
10 Reps
@10
@10
3
Leg Extension
1 Set
1 Set
10 Reps
8 Reps
@10
@10