logo
BoostcampPNG

Upper Lower

by Jay K.

Program Description

This is a structured upper lower workout routine for maximum efficiency in the gym for the least amount of time. This program prioritizes intensity & hypertrophy while cutting out junk volume.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 16, 2025 07:15
  • Last Edited
    Jul 16, 2025 07:56
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
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
Seated Overhead Press (Dumbbell)
2
4-8 reps
-
2
Dual Cable Side Raise
2
8-12 reps
-
3
Floor Pulldown
2
8-12 reps
-
4
Bent Over Row (Dumbbell)
2
8-12 reps
-
5
Low To High Cable Fly
2
8-12 reps
-
6
Dual Cable Rear Delt Fly
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
4-8 reps
-
2
Dual Cable Side Raise
2
8-12 reps
-
3
Floor Pulldown
2
8-12 reps
-
4
Bent Over Row (Dumbbell)
2
8-12 reps
-
5
Low To High Cable Fly
2
8-12 reps
-
6
Dual Cable Rear Delt Fly
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
4-8 reps
-
2
Dual Cable Side Raise
2
8-12 reps
-
3
Floor Pulldown
2
8-12 reps
-
4
Bent Over Row (Dumbbell)
2
8-12 reps
-
5
Low To High Cable Fly
2
8-12 reps
-
6
Dual Cable Rear Delt Fly
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
4-8 reps
-
2
Dual Cable Side Raise
2
8-12 reps
-
3
Floor Pulldown
2
8-12 reps
-
4
Bent Over Row (Dumbbell)
2
8-12 reps
-
5
Low To High Cable Fly
2
8-12 reps
-
6
Dual Cable Rear Delt Fly
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
4-8 reps
-
2
Dual Cable Side Raise
2
8-12 reps
-
3
Floor Pulldown
2
8-12 reps
-
4
Bent Over Row (Dumbbell)
2
8-12 reps
-
5
Low To High Cable Fly
2
8-12 reps
-
6
Dual Cable Rear Delt Fly
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
4-8 reps
-
2
Dual Cable Side Raise
2
8-12 reps
-
3
Floor Pulldown
2
8-12 reps
-
4
Bent Over Row (Dumbbell)
2
8-12 reps
-
5
Low To High Cable Fly
2
8-12 reps
-
6
Dual Cable Rear Delt Fly
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
4-8 reps
-
2
Dual Cable Side Raise
2
8-12 reps
-
3
Floor Pulldown
2
8-12 reps
-
4
Bent Over Row (Dumbbell)
2
8-12 reps
-
5
Low To High Cable Fly
2
8-12 reps
-
6
Dual Cable Rear Delt Fly
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
4-8 reps
-
2
Dual Cable Side Raise
2
8-12 reps
-
3
Floor Pulldown
2
8-12 reps
-
4
Bent Over Row (Dumbbell)
2
8-12 reps
-
5
Low To High Cable Fly
2
8-12 reps
-
6
Dual Cable Rear Delt Fly
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
4-8 reps
-
2
Dual Cable Side Raise
2
8-12 reps
-
3
Floor Pulldown
2
8-12 reps
-
4
Bent Over Row (Dumbbell)
2
8-12 reps
-
5
Low To High Cable Fly
2
8-12 reps
-
6
Dual Cable Rear Delt Fly
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
4-8 reps
-
2
Dual Cable Side Raise
2
8-12 reps
-
3
Floor Pulldown
2
8-12 reps
-
4
Bent Over Row (Dumbbell)
2
8-12 reps
-
5
Low To High Cable Fly
2
8-12 reps
-
6
Dual Cable Rear Delt Fly
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
4-8 reps
-
2
Dual Cable Side Raise
2
8-12 reps
-
3
Floor Pulldown
2
8-12 reps
-
4
Bent Over Row (Dumbbell)
2
8-12 reps
-
5
Low To High Cable Fly
2
8-12 reps
-
6
Dual Cable Rear Delt Fly
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
4-8 reps
-
2
Dual Cable Side Raise
2
8-12 reps
-
3
Floor Pulldown
2
8-12 reps
-
4
Bent Over Row (Dumbbell)
2
8-12 reps
-
5
Low To High Cable Fly
2
8-12 reps
-
6
Dual Cable Rear Delt Fly
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8-12 reps
-
2
V-bar OH Cable Extension
2
8-12 reps
-
3
Goblet Squat
2
8-12 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Leg Extension
2
12-15 reps
-
6
Lying Leg Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8-12 reps
-
2
V-bar OH Cable Extension
2
8-12 reps
-
3
Goblet Squat
2
8-12 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Leg Extension
2
12-15 reps
-
6
Lying Leg Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8-12 reps
-
2
V-bar OH Cable Extension
2
8-12 reps
-
3
Goblet Squat
2
8-12 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Leg Extension
2
12-15 reps
-
6
Lying Leg Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8-12 reps
-
2
V-bar OH Cable Extension
2
8-12 reps
-
3
Goblet Squat
2
8-12 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Leg Extension
2
12-15 reps
-
6
Lying Leg Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8-12 reps
-
2
V-bar OH Cable Extension
2
8-12 reps
-
3
Goblet Squat
2
8-12 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Leg Extension
2
12-15 reps
-
6
Lying Leg Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8-12 reps
-
2
V-bar OH Cable Extension
2
8-12 reps
-
3
Goblet Squat
2
8-12 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Leg Extension
2
12-15 reps
-
6
Lying Leg Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8-12 reps
-
2
V-bar OH Cable Extension
2
8-12 reps
-
3
Goblet Squat
2
8-12 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Leg Extension
2
12-15 reps
-
6
Lying Leg Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8-12 reps
-
2
V-bar OH Cable Extension
2
8-12 reps
-
3
Goblet Squat
2
8-12 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Leg Extension
2
12-15 reps
-
6
Lying Leg Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8-12 reps
-
2
V-bar OH Cable Extension
2
8-12 reps
-
3
Goblet Squat
2
8-12 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Leg Extension
2
12-15 reps
-
6
Lying Leg Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8-12 reps
-
2
V-bar OH Cable Extension
2
8-12 reps
-
3
Goblet Squat
2
8-12 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Leg Extension
2
12-15 reps
-
6
Lying Leg Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8-12 reps
-
2
V-bar OH Cable Extension
2
8-12 reps
-
3
Goblet Squat
2
8-12 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Leg Extension
2
12-15 reps
-
6
Lying Leg Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8-12 reps
-
2
V-bar OH Cable Extension
2
8-12 reps
-
3
Goblet Squat
2
8-12 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Leg Extension
2
12-15 reps
-
6
Lying Leg Curl
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-12 reps
-
2
DB Tripod Row
2
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Seated Plate Front Raise
2
12-15 reps
-
5
Egyptian Cable Raise
2
8-12 reps
-
6
SA Rear Delt Fly Partials
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-12 reps
-
2
DB Tripod Row
2
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Seated Plate Front Raise
2
12-15 reps
-
5
Egyptian Cable Raise
2
8-12 reps
-
6
SA Rear Delt Fly Partials
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-12 reps
-
2
DB Tripod Row
2
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Seated Plate Front Raise
2
12-15 reps
-
5
Egyptian Cable Raise
2
8-12 reps
-
6
SA Rear Delt Fly Partials
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-12 reps
-
2
DB Tripod Row
2
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Seated Plate Front Raise
2
12-15 reps
-
5
Egyptian Cable Raise
2
8-12 reps
-
6
SA Rear Delt Fly Partials
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-12 reps
-
2
DB Tripod Row
2
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Seated Plate Front Raise
2
12-15 reps
-
5
Egyptian Cable Raise
2
8-12 reps
-
6
SA Rear Delt Fly Partials
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-12 reps
-
2
DB Tripod Row
2
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Seated Plate Front Raise
2
12-15 reps
-
5
Egyptian Cable Raise
2
8-12 reps
-
6
SA Rear Delt Fly Partials
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-12 reps
-
2
DB Tripod Row
2
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Seated Plate Front Raise
2
12-15 reps
-
5
Egyptian Cable Raise
2
8-12 reps
-
6
SA Rear Delt Fly Partials
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-12 reps
-
2
DB Tripod Row
2
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Seated Plate Front Raise
2
12-15 reps
-
5
Egyptian Cable Raise
2
8-12 reps
-
6
SA Rear Delt Fly Partials
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-12 reps
-
2
DB Tripod Row
2
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Seated Plate Front Raise
2
12-15 reps
-
5
Egyptian Cable Raise
2
8-12 reps
-
6
SA Rear Delt Fly Partials
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-12 reps
-
2
DB Tripod Row
2
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Seated Plate Front Raise
2
12-15 reps
-
5
Egyptian Cable Raise
2
8-12 reps
-
6
SA Rear Delt Fly Partials
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-12 reps
-
2
DB Tripod Row
2
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Seated Plate Front Raise
2
12-15 reps
-
5
Egyptian Cable Raise
2
8-12 reps
-
6
SA Rear Delt Fly Partials
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-12 reps
-
2
DB Tripod Row
2
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Seated Plate Front Raise
2
12-15 reps
-
5
Egyptian Cable Raise
2
8-12 reps
-
6
SA Rear Delt Fly Partials
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
SA Tricep Push Down
2
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Lying Leg Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
SA Tricep Push Down
2
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Lying Leg Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
SA Tricep Push Down
2
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Lying Leg Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
SA Tricep Push Down
2
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Lying Leg Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
SA Tricep Push Down
2
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Lying Leg Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
SA Tricep Push Down
2
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Lying Leg Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
SA Tricep Push Down
2
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Lying Leg Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
SA Tricep Push Down
2
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Lying Leg Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
SA Tricep Push Down
2
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Lying Leg Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
SA Tricep Push Down
2
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Lying Leg Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
SA Tricep Push Down
2
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Lying Leg Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
SA Tricep Push Down
2
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Lying Leg Curl
2
12-15 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
2
V-bar OH Cable Extension
2 Sets
8-12 Reps
-
3
Goblet Squat
2 Sets
8-12 Reps
-
4
Walking Lunge (Dumbbell)
2 Sets
20 Reps
-
5
Leg Extension
2 Sets
12-15 Reps
-
6
Lying Leg Curl
2 Sets
12-15 Reps
-
Day 4
1
Hammer Curl (Cable)
2 Sets
8-12 Reps
-
2
SA Tricep Push Down
2 Sets
8-12 Reps
-
3
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
-
4
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
-
5
Leg Extension
2 Sets
12-15 Reps
-
6
Lying Leg Curl
2 Sets
12-15 Reps
-
Day 3
1
Pull-Up (Bodyweight)
2 Sets
8-12 Reps
-
2
DB Tripod Row
2 Sets
8-12 Reps
-
3
Incline Bench Press (Dumbbell)
2 Sets
4-8 Reps
-
4
Seated Plate Front Raise
2 Sets
12-15 Reps
-
5
Egyptian Cable Raise
2 Sets
8-12 Reps
-
6
SA Rear Delt Fly Partials
2 Sets
12-15 Reps
-
Day 1
1
Seated Overhead Press (Dumbbell)
2 Sets
4-8 Reps
-
2
Dual Cable Side Raise
2 Sets
8-12 Reps
-
3
Floor Pulldown
2 Sets
8-12 Reps
-
4
Bent Over Row (Dumbbell)
2 Sets
8-12 Reps
-
5
Low To High Cable Fly
2 Sets
8-12 Reps
-
6
Dual Cable Rear Delt Fly
2 Sets
8-12 Reps
-