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upper/lower hypertrophy split

by Jacey N.

Program Description

This is 4 day upper/lower that was inspired by natural hypertrophy guts program, but I tweaked it to my liking. There is a bigger focus on building the upper body, but the lower body will also not be neglected. Great for people who want to put mass and size on there frame and want to replicate guts from berserk.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Sep 21, 2024 07:13
  • Last Edited
    Sep 21, 2024 07:54
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
6-10 reps
2
Pullover (EZ Bar)
3
8-12 reps
3A
Upright Row (Barbell)
3
10-15 reps
3B
Tricep Pushdown (Cable)
3
10-15 reps
4A
Standing Calf Raise
3
10-15 reps
4B
Decline Sit Up (Weighted)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
6-10 reps
2A
Upright Row (Barbell)
3
10-15 reps
2B
Tricep Pushdown (Cable)
3
10-15 reps
3A
Standing Calf Raise
3
10-15 reps
3B
Decline Sit Up (Weighted)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
6-10 reps
2A
Upright Row (Barbell)
3
10-15 reps
2B
Tricep Pushdown (Cable)
3
10-15 reps
3A
Standing Calf Raise
3
10-15 reps
3B
Decline Sit Up (Weighted)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
6-10 reps
2A
Upright Row (Barbell)
3
10-15 reps
2B
Tricep Pushdown (Cable)
3
10-15 reps
3A
Standing Calf Raise
3
10-15 reps
3B
Decline Sit Up (Weighted)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
6-10 reps
2A
Upright Row (Barbell)
3
10-15 reps
2B
Tricep Pushdown (Cable)
3
10-15 reps
3A
Standing Calf Raise
3
10-15 reps
3B
Decline Sit Up (Weighted)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
6-10 reps
2A
Upright Row (Barbell)
3
10-15 reps
2B
Tricep Pushdown (Cable)
3
10-15 reps
3A
Standing Calf Raise
3
10-15 reps
3B
Decline Sit Up (Weighted)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
6-10 reps
2A
Upright Row (Barbell)
3
10-15 reps
2B
Tricep Pushdown (Cable)
3
10-15 reps
3A
Standing Calf Raise
3
10-15 reps
3B
Decline Sit Up (Weighted)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
6-10 reps
2A
Upright Row (Barbell)
3
10-15 reps
2B
Tricep Pushdown (Cable)
3
10-15 reps
3A
Standing Calf Raise
3
10-15 reps
3B
Decline Sit Up (Weighted)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
6-10 reps
2A
Upright Row (Barbell)
3
10-15 reps
2B
Tricep Pushdown (Cable)
3
10-15 reps
3A
Standing Calf Raise
3
10-15 reps
3B
Decline Sit Up (Weighted)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
6-10 reps
2A
Upright Row (Barbell)
3
10-15 reps
2B
Tricep Pushdown (Cable)
3
10-15 reps
3A
Standing Calf Raise
3
10-15 reps
3B
Decline Sit Up (Weighted)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
6-10 reps
2A
Upright Row (Barbell)
3
10-15 reps
2B
Tricep Pushdown (Cable)
3
10-15 reps
3A
Standing Calf Raise
3
10-15 reps
3B
Decline Sit Up (Weighted)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
6-10 reps
2A
Upright Row (Barbell)
3
10-15 reps
2B
Tricep Pushdown (Cable)
3
10-15 reps
3A
Standing Calf Raise
3
10-15 reps
3B
Decline Sit Up (Weighted)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
2
Pull-Up (Bodyweight)
3
AMRAP
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
4
Seal Row
3
10-15 reps
5A
Bicep Curl (EZ Bar)
3
8-12 reps
5B
Shrug (Barbell)
3
15-20 reps
6A
Neck Extension
3
10-20 reps
6B
Finger Curl
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
2
Pull-Up (Bodyweight)
3
AMRAP
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
4
Seal Row
3
10-15 reps
5A
Incline Curl (Dumbbell)
3
6-10 reps
5B
Shrug (Barbell)
3
15-20 reps
6
Neck Extension
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
2
Pull-Up (Bodyweight)
3
AMRAP
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
4
Seal Row
3
10-15 reps
5A
Incline Curl (Dumbbell)
3
6-10 reps
5B
Shrug (Barbell)
3
15-20 reps
6
Neck Extension
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
2
Pull-Up (Bodyweight)
3
AMRAP
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
4
Seal Row
3
10-15 reps
5A
Incline Curl (Dumbbell)
3
6-10 reps
5B
Shrug (Barbell)
3
15-20 reps
6
Neck Extension
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
2
Pull-Up (Bodyweight)
3
AMRAP
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
4
Seal Row
3
10-15 reps
5A
Incline Curl (Dumbbell)
3
6-10 reps
5B
Shrug (Barbell)
3
15-20 reps
6
Neck Extension
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
2
Pull-Up (Bodyweight)
3
AMRAP
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
4
Seal Row
3
10-15 reps
5A
Incline Curl (Dumbbell)
3
6-10 reps
5B
Shrug (Barbell)
3
15-20 reps
6
Neck Extension
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
2
Pull-Up (Bodyweight)
3
AMRAP
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
4
Seal Row
3
10-15 reps
5A
Incline Curl (Dumbbell)
3
6-10 reps
5B
Shrug (Barbell)
3
15-20 reps
6
Neck Extension
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
2
Pull-Up (Bodyweight)
3
AMRAP
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
4
Seal Row
3
10-15 reps
5A
Incline Curl (Dumbbell)
3
6-10 reps
5B
Shrug (Barbell)
3
15-20 reps
6
Neck Extension
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
2
Pull-Up (Bodyweight)
3
AMRAP
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
4
Seal Row
3
10-15 reps
5A
Incline Curl (Dumbbell)
3
6-10 reps
5B
Shrug (Barbell)
3
15-20 reps
6
Neck Extension
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
2
Pull-Up (Bodyweight)
3
AMRAP
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
4
Seal Row
3
10-15 reps
5A
Incline Curl (Dumbbell)
3
6-10 reps
5B
Shrug (Barbell)
3
15-20 reps
6
Neck Extension
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
2
Pull-Up (Bodyweight)
3
AMRAP
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
4
Seal Row
3
10-15 reps
5A
Incline Curl (Dumbbell)
3
6-10 reps
5B
Shrug (Barbell)
3
15-20 reps
6
Neck Extension
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
2
Pull-Up (Bodyweight)
3
AMRAP
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
4
Seal Row
3
10-15 reps
5A
Incline Curl (Dumbbell)
3
6-10 reps
5B
Shrug (Barbell)
3
15-20 reps
6
Neck Extension
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-6 reps
2
Bench Press (Close Grip)
3
8-12 reps
3
Overhead Extension (EZ Bar)
3
10-15 reps
4
Y Raise (Dumbbell)
3
10-15 reps
5A
Leg Raise (Captain's Chair)
3
10-15 reps
5B
Single Leg Calf Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-6 reps
2
Bench Press (Close Grip)
3
8-12 reps
3
Overhead Extension (EZ Bar)
3
10-15 reps
4
Y Raise (Dumbbell)
3
10-15 reps
5A
Leg Raise (Captain's Chair)
3
10-15 reps
5B
Single Leg Calf Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-6 reps
2
Bench Press (Close Grip)
3
8-12 reps
3
Overhead Extension (EZ Bar)
3
10-15 reps
4
Y Raise (Dumbbell)
3
10-15 reps
5A
Leg Raise (Captain's Chair)
3
10-15 reps
5B
Single Leg Calf Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-6 reps
2
Bench Press (Close Grip)
3
8-12 reps
3
Overhead Extension (EZ Bar)
3
10-15 reps
4
Y Raise (Dumbbell)
3
10-15 reps
5A
Leg Raise (Captain's Chair)
3
10-15 reps
5B
Single Leg Calf Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-6 reps
2
Bench Press (Close Grip)
3
8-12 reps
3
Overhead Extension (EZ Bar)
3
10-15 reps
4
Y Raise (Dumbbell)
3
10-15 reps
5A
Leg Raise (Captain's Chair)
3
10-15 reps
5B
Single Leg Calf Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-6 reps
2
Bench Press (Close Grip)
3
8-12 reps
3
Overhead Extension (EZ Bar)
3
10-15 reps
4
Y Raise (Dumbbell)
3
10-15 reps
5A
Leg Raise (Captain's Chair)
3
10-15 reps
5B
Single Leg Calf Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-6 reps
2
Bench Press (Close Grip)
3
8-12 reps
3
Overhead Extension (EZ Bar)
3
10-15 reps
4
Y Raise (Dumbbell)
3
10-15 reps
5A
Leg Raise (Captain's Chair)
3
10-15 reps
5B
Single Leg Calf Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-6 reps
2
Bench Press (Close Grip)
3
8-12 reps
3
Overhead Extension (EZ Bar)
3
10-15 reps
4
Y Raise (Dumbbell)
3
10-15 reps
5A
Leg Raise (Captain's Chair)
3
10-15 reps
5B
Single Leg Calf Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-6 reps
2
Bench Press (Close Grip)
3
8-12 reps
3
Overhead Extension (EZ Bar)
3
10-15 reps
4
Y Raise (Dumbbell)
3
10-15 reps
5A
Leg Raise (Captain's Chair)
3
10-15 reps
5B
Single Leg Calf Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-6 reps
2
Bench Press (Close Grip)
3
8-12 reps
3
Overhead Extension (EZ Bar)
3
10-15 reps
4
Y Raise (Dumbbell)
3
10-15 reps
5A
Leg Raise (Captain's Chair)
3
10-15 reps
5B
Single Leg Calf Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-6 reps
2
Bench Press (Close Grip)
3
8-12 reps
3
Overhead Extension (EZ Bar)
3
10-15 reps
4
Y Raise (Dumbbell)
3
10-15 reps
5A
Leg Raise (Captain's Chair)
3
10-15 reps
5B
Single Leg Calf Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-6 reps
2
Bench Press (Close Grip)
3
8-12 reps
3
Overhead Extension (EZ Bar)
3
10-15 reps
4
Y Raise (Dumbbell)
3
10-15 reps
5A
Leg Raise (Captain's Chair)
3
10-15 reps
5B
Single Leg Calf Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Chin-Up (Weighted)
3
3-5 reps
3
Incline Curl (Dumbbell)
3
6-10 reps
4A
Kelso Shrug
3
10-15 reps
4B
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
5A
Leg Extension
3
AMRAP
5B
Neck Curl
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Chin-Up (Weighted)
3
3-5 reps
3
Bicep Curl (EZ Bar)
3
4-8 reps
4
Kelso Shrug
3
10-15 reps
5A
Leg Extension
3
AMRAP
5B
Neck Curl
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Chin-Up (Weighted)
3
3-5 reps
3
Bicep Curl (EZ Bar)
3
4-8 reps
4
Kelso Shrug
3
10-15 reps
5A
Leg Extension
3
AMRAP
5B
Neck Curl
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Chin-Up (Weighted)
3
3-5 reps
3
Bicep Curl (EZ Bar)
3
4-8 reps
4
Kelso Shrug
3
10-15 reps
5A
Leg Extension
3
AMRAP
5B
Neck Curl
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Chin-Up (Weighted)
3
3-5 reps
3
Bicep Curl (EZ Bar)
3
4-8 reps
4
Kelso Shrug
3
10-15 reps
5A
Leg Extension
3
AMRAP
5B
Neck Curl
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Chin-Up (Weighted)
3
3-5 reps
3
Bicep Curl (EZ Bar)
3
4-8 reps
4
Kelso Shrug
3
10-15 reps
5A
Leg Extension
3
AMRAP
5B
Neck Curl
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Chin-Up (Weighted)
3
3-5 reps
3
Bicep Curl (EZ Bar)
3
4-8 reps
4
Kelso Shrug
3
10-15 reps
5A
Leg Extension
3
AMRAP
5B
Neck Curl
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Chin-Up (Weighted)
3
3-5 reps
3
Bicep Curl (EZ Bar)
3
4-8 reps
4
Kelso Shrug
3
10-15 reps
5A
Leg Extension
3
AMRAP
5B
Neck Curl
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Chin-Up (Weighted)
3
3-5 reps
3
Bicep Curl (EZ Bar)
3
4-8 reps
4
Kelso Shrug
3
10-15 reps
5A
Leg Extension
3
AMRAP
5B
Neck Curl
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Chin-Up (Weighted)
3
3-5 reps
3
Bicep Curl (EZ Bar)
3
4-8 reps
4
Kelso Shrug
3
10-15 reps
5A
Leg Extension
3
AMRAP
5B
Neck Curl
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Chin-Up (Weighted)
3
3-5 reps
3
Bicep Curl (EZ Bar)
3
4-8 reps
4
Kelso Shrug
3
10-15 reps
5A
Leg Extension
3
AMRAP
5B
Neck Curl
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Chin-Up (Weighted)
3
3-5 reps
3
Bicep Curl (EZ Bar)
3
4-8 reps
4
Kelso Shrug
3
10-15 reps
5A
Leg Extension
3
AMRAP
5B
Neck Curl
3
10-20 reps
Week 1
1 / 12 Weeks
Day 1
1
Ring Push Up
3 Sets
6-10 Reps
2
Pullover (EZ Bar)
3 Sets
8-12 Reps
3A
Upright Row (Barbell)
3 Sets
10-15 Reps
3B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
4A
Standing Calf Raise
3 Sets
10-15 Reps
4B
Decline Sit Up (Weighted)
3 Sets
10-15 Reps
Day 2
1
Front Squat (Barbell)
3 Sets
6-10 Reps
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
4
Seal Row
3 Sets
10-15 Reps
5A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
5B
Shrug (Barbell)
3 Sets
15-20 Reps
6A
Neck Extension
3 Sets
10-20 Reps
6B
Finger Curl
3 Sets
10-15 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
3-6 Reps
2
Bench Press (Close Grip)
3 Sets
8-12 Reps
3
Overhead Extension (EZ Bar)
3 Sets
10-15 Reps
4
Y Raise (Dumbbell)
3 Sets
10-15 Reps
5A
Leg Raise (Captain's Chair)
3 Sets
10-15 Reps
5B
Single Leg Calf Raise
3 Sets
AMRAP
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2
Chin-Up (Weighted)
3 Sets
3-5 Reps
3
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
4A
Kelso Shrug
3 Sets
10-15 Reps
4B
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
5A
Leg Extension
3 Sets
AMRAP
5B
Neck Curl
3 Sets
10-20 Reps