Pookies 2x/week Upper Lower split

by CormacExists
2 athletes joined

Program Description

An introduction to the gym to grow muscle, get stronger and used to the basic exercises, form, how programming works and how to workout

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 11, 2025 08:18
  • Last Edited
    Jun 18, 2025 12:42

Summary

Unlock your strength potential with Pookie's 2x/week Upper Lower Split, a focused 4-week program designed for those ready to build muscle and enhance overall fitness. This program features two intense sessions each week, targeting both upper and lower body with essential compound and isolation exercises. Expect to master movements like the High Bar Squat and Romanian Deadlift, while also incorporating effective supersets for your upper body. Perfect for gym-goers seeking a balanced routine that fits into a busy schedule, this plan emphasizes proper form and controlled progression to maximize your gains. Get ready to elevate your training and achieve your fitness goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
8-12 reps
RPE 8
1B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
2
Lat Pulldown
2
7-11 reps
RPE 8
3A
Tricep Pushdown (Cable)
2
7-11 reps
RPE 8
3B
Bicep Curl (Cable)
2
7-11 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
8-12 reps
RPE 8
1B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
2
Lat Pulldown
2
7-11 reps
RPE 8
3A
Tricep Pushdown (Cable)
2
7-11 reps
RPE 8
3B
Bicep Curl (Cable)
2
7-11 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
8-12 reps
RPE 8
1B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
2
Lat Pulldown
2
7-11 reps
RPE 8
3A
Tricep Pushdown (Cable)
2
7-11 reps
RPE 8
3B
Bicep Curl (Cable)
2
7-11 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
8-12 reps
RPE 8
1B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
2
Lat Pulldown
2
7-11 reps
RPE 8
3A
Tricep Pushdown (Cable)
2
7-11 reps
RPE 8
3B
Bicep Curl (Cable)
2
7-11 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
High Bar Squat (Barbell)
3 Sets
5-10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@8
4
Seated Hamstring Curl
2 Sets
8-12 Reps
@8
Day 2
1A
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8
1B
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@8
2
Lat Pulldown
2 Sets
7-11 Reps
@8
3A
Tricep Pushdown (Cable)
2 Sets
7-11 Reps
@8
3B
Bicep Curl (Cable)
2 Sets
7-11 Reps
@8