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Upper lower 🏆

by Abdallah A.
2 athletes joined

Program Description

EHAAAAB

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics, Powerbuilding, Powerlifting, Olympic Weightlifting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 21, 2025 04:08
  • Last Edited
    Nov 11, 2025 05:26

Summary

Unleash your potential with the Upper Lower program, a dynamic 2-week training plan designed for serious lifters. With a commitment of just 7 days a week, you'll tackle a balanced mix of upper and lower body workouts that emphasize strength and hypertrophy. This program features a variety of exercises, including bench presses, pull-ups, and curls, ensuring comprehensive muscle engagement. Perfect for those ready to elevate their fitness game, each session is structured to maximize results and build a solid foundation. Get ready to transform your physique and boost your performance!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
9.8%
Triceps
9.4%
Biceps
9.4%
Abs
8.1%
Hamstrings
7.9%
Upper Back
7.8%
Chest
7.5%
Front Delts
7.3%
Lats
6.8%
Glutes
6.5%
Middle Delts
5.8%
Rear Delts
4.4%
Calves
3.2%
Lower Back
2.6%
Forearms
2.2%
Adductors
1%
Abductors
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
8-12 reps
RPE 9
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
2
8-12 reps
RPE 10
4
Straight Arm Pulldown
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Bicep Curl (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Hammer Curl
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
7
Seated Over Head Tricep Extension
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
8
Lateral Raise (Dumbbell)
1
1
12-20 reps
12-20 reps
RPE 8
RPE 10
9
Single Arm Rear Delt Cable Fly
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
8-12 reps
RPE 9
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Straight Arm Pulldown
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Behind The Back Lateral Raise (Cable)
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
9
Reverse Pec Deck
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
2
Lunge (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 10
6A
Abs Crunch (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6B
Leg Raise (Captain's Chair)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
2
Lunge (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 10
6A
Abs Crunch (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6B
Leg Raise (Captain's Chair)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Shoulder Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Reverse Pec Deck
3
12-20 reps
RPE 10
5
Bench Press (Dumbbell)
1
1
8-12 reps
8-10 reps
RPE 9
RPE 10
6
Chest Fly (Machine)
1
1
12-18 reps
12-18 reps
RPE 9
RPE 10
7
Bicep Curl (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Reverse Biceps Curl (cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
9A
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
9B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
High Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Shoulder Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
3
12-20 reps
RPE 10
5
Bench Press (Barbell)
1
1
12-15 reps
8-10 reps
RPE 9
RPE 10
6
Chest Fly (Cable)
1
1
12-18 reps
12-18 reps
RPE 9
RPE 10
7
Preacher Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Hammer Curl (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
9A
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
9B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12-20 reps
RPE 8
2
Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
8-12 reps
RPE 9
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Standing Calf Raise
3
12-15 reps
RPE 10
7A
Abs Crunch (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
7B
Leg Raise (Captain's Chair)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12-20 reps
RPE 8
2
Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
8-12 reps
RPE 9
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Standing Calf Raise
3
12-15 reps
RPE 10
7A
Abs Crunch (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
7B
Leg Raise (Captain's Chair)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
1
10-16 reps
10-16 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Seated Overhead Press (Barbell)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 9
RPE 10
4
Behind The Back Lateral Raise (Cable)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
5
Incline Chest Press (Machine)
1
1
12-15 reps
8-10 reps
RPE 9
RPE 10
6
Chest Fly (Cable)
1
1
12-18 reps
12-18 reps
RPE 9
RPE 10
7
Single Arm Row (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 9
RPE 10
8
T-Bar Row
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
9
Overhead Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Bicep Curl (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
5
Incline Chest Press (Machine)
1
1
12-15 reps
8-10 reps
RPE 9
RPE 10
6
Chest Fly (Machine)
1
1
12-18 reps
12-18 reps
RPE 9
RPE 10
7
Chest Supported Row (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Seated Row (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
9
Seated Over Head Tricep Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Week 1
1 / 2 Weeks
Day 2
1
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
2
Lunge (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
6-8 Reps
@8
@9
@10
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Standing Calf Raise
3 Sets
12-15 Reps
@10
6A
Abs Crunch (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
6B
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
Day 4
1
Leg Curl
2 Sets
12-20 Reps
@8
2
Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
@9
@10
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Leg Extension
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Standing Calf Raise
3 Sets
12-15 Reps
@10
7A
Abs Crunch (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
7B
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
@9
@10
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3
Pull-Up (Bodyweight)
2 Sets
8-12 Reps
@10
4
Straight Arm Pulldown
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@10
5
Bicep Curl (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@10
6
Hammer Curl
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@10
7
Seated Over Head Tricep Extension
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@10
8
Lateral Raise (Dumbbell)
1 Set
1 Set
12-20 Reps
12-20 Reps
@8
@10
9
Single Arm Rear Delt Cable Fly
3 Sets
12-20 Reps
@10
Day 3
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Barbell Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3
Shoulder Press (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@10
4
Reverse Pec Deck
3 Sets
12-20 Reps
@10
5
Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-10 Reps
@9
@10
6
Chest Fly (Machine)
1 Set
1 Set
12-18 Reps
12-18 Reps
@9
@10
7
Bicep Curl (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
8
Reverse Biceps Curl (cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
9A
Skull Crusher (Barbell)
2 Sets
8-12 Reps
@10
9B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
Day 5
1
Bayesian Curl
1 Set
1 Set
1 Set
10-16 Reps
10-16 Reps
8-12 Reps
@8
@9
@10
2
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
3
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
6-8 Reps
@8
@9
@10
4
Behind The Back Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@8
@9
@10
5
Incline Chest Press (Machine)
1 Set
1 Set
12-15 Reps
8-10 Reps
@9
@10
6
Chest Fly (Cable)
1 Set
1 Set
12-18 Reps
12-18 Reps
@9
@10
7
Single Arm Row (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@9
@10
8
T-Bar Row
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
9
Overhead Tricep Extension (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10