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5 days Upper lower

by Belal M.
2 athletes joined

Program Description

Getting over the cons of the normal upper lower split by adding additional upper day to train the smaller muscles

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 07, 2024 03:18
  • Last Edited
    Jun 18, 2025 10:35

Summary

Unleash your strength with the 5 Days Upper Lower program, designed to sculpt your physique over 8 weeks. This dynamic workout splits your training into upper and lower body sessions, ensuring balanced muscle development and optimal recovery. Each week features five targeted workouts, incorporating a mix of bodyweight, barbell, and machine exercises to challenge your limits and boost your performance. Perfect for those ready to elevate their training and achieve impressive results!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-10 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Bench Press (Barbell)
3
10-15 reps
RPE 8
4
Overhead Press (Barbell)
3
10-15 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-10 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Bench Press (Barbell)
3
10-15 reps
RPE 8
4
Overhead Press (Barbell)
3
10-15 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-10 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Bench Press (Barbell)
3
10-15 reps
RPE 8
4
Overhead Press (Barbell)
3
10-15 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-10 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Bench Press (Barbell)
3
10-15 reps
RPE 8
4
Overhead Press (Barbell)
3
10-15 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-10 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Bench Press (Barbell)
3
10-15 reps
RPE 8
4
Overhead Press (Barbell)
3
10-15 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-10 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Bench Press (Barbell)
3
10-15 reps
RPE 8
4
Overhead Press (Barbell)
3
10-15 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-10 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Bench Press (Barbell)
3
10-15 reps
RPE 8
4
Overhead Press (Barbell)
3
10-15 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-10 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Bench Press (Barbell)
3
10-15 reps
RPE 8
4
Overhead Press (Barbell)
3
10-15 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Standing Calf Raise
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Standing Calf Raise
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Standing Calf Raise
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Standing Calf Raise
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Standing Calf Raise
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Standing Calf Raise
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Standing Calf Raise
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Standing Calf Raise
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Chest Fly (Cable)
3
10-15 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 8
5
Preacher Curl (Barbell)
3
12-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Chest Fly (Cable)
3
10-15 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 8
5
Preacher Curl (Barbell)
3
12-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Chest Fly (Cable)
3
10-15 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 8
5
Preacher Curl (Barbell)
3
12-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Chest Fly (Cable)
3
10-15 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 8
5
Preacher Curl (Barbell)
3
12-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Chest Fly (Cable)
3
10-15 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 8
5
Preacher Curl (Barbell)
3
12-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Chest Fly (Cable)
3
10-15 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 8
5
Preacher Curl (Barbell)
3
12-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Chest Fly (Cable)
3
10-15 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 8
5
Preacher Curl (Barbell)
3
12-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Chest Fly (Cable)
3
10-15 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 8
5
Preacher Curl (Barbell)
3
12-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
2
10-12 reps
RPE 9
2
Stiff Leg Deadlift
3
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
2
10-12 reps
RPE 9
2
Stiff Leg Deadlift
3
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
2
10-12 reps
RPE 9
2
Stiff Leg Deadlift
3
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
2
10-12 reps
RPE 9
2
Stiff Leg Deadlift
3
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
2
10-12 reps
RPE 9
2
Stiff Leg Deadlift
3
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
2
10-12 reps
RPE 9
2
Stiff Leg Deadlift
3
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
2
10-12 reps
RPE 9
2
Stiff Leg Deadlift
3
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
2
10-12 reps
RPE 9
2
Stiff Leg Deadlift
3
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9
2
Lateral Raise (Cable)
2
10-12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
4
Bench Press (Close Grip)
3
8-12 reps
RPE 8
5
Bayesian Curl
3
10-15 reps
RPE 8
6
Hammer Curl
3
10-15 reps
RPE 8
7
Underhand Lat Pulldown
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9
2
Lateral Raise (Cable)
2
10-12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
4
Bench Press (Close Grip)
3
8-12 reps
RPE 8
5
Bayesian Curl
3
10-15 reps
RPE 8
6
Hammer Curl
3
10-15 reps
RPE 8
7
Underhand Lat Pulldown
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9
2
Lateral Raise (Cable)
2
10-12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
4
Bench Press (Close Grip)
3
8-12 reps
RPE 8
5
Bayesian Curl
3
10-15 reps
RPE 8
6
Hammer Curl
3
10-15 reps
RPE 8
7
Underhand Lat Pulldown
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9
2
Lateral Raise (Cable)
2
10-12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
4
Bench Press (Close Grip)
3
8-12 reps
RPE 8
5
Bayesian Curl
3
10-15 reps
RPE 8
6
Hammer Curl
3
10-15 reps
RPE 8
7
Underhand Lat Pulldown
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9
2
Lateral Raise (Cable)
2
10-12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
4
Bench Press (Close Grip)
3
8-12 reps
RPE 8
5
Bayesian Curl
3
10-15 reps
RPE 8
6
Hammer Curl
3
10-15 reps
RPE 8
7
Underhand Lat Pulldown
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9
2
Lateral Raise (Cable)
2
10-12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
4
Bench Press (Close Grip)
3
8-12 reps
RPE 8
5
Bayesian Curl
3
10-15 reps
RPE 8
6
Hammer Curl
3
10-15 reps
RPE 8
7
Underhand Lat Pulldown
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9
2
Lateral Raise (Cable)
2
10-12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
4
Bench Press (Close Grip)
3
8-12 reps
RPE 8
5
Bayesian Curl
3
10-15 reps
RPE 8
6
Hammer Curl
3
10-15 reps
RPE 8
7
Underhand Lat Pulldown
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9
2
Lateral Raise (Cable)
2
10-12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
4
Bench Press (Close Grip)
3
8-12 reps
RPE 8
5
Bayesian Curl
3
10-15 reps
RPE 8
6
Hammer Curl
3
10-15 reps
RPE 8
7
Underhand Lat Pulldown
3
10-15 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@8
2
Barbell Row
3 Sets
8-10 Reps
@8
3
Bench Press (Barbell)
3 Sets
10-15 Reps
@8
4
Overhead Press (Barbell)
3 Sets
10-15 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
8-10 Reps
@8
2
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@8
3
Leg Curl
3 Sets
12-15 Reps
@8
4
Standing Calf Raise
3 Sets
15-20 Reps
@9
Day 3
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Chest Fly (Cable)
3 Sets
10-15 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
10-15 Reps
@8
5
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@8
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
Day 4
1
Shrug (Dumbbell)
2 Sets
10-12 Reps
@9
2
Stiff Leg Deadlift
3 Sets
6-10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
4
Leg Extension
3 Sets
10-15 Reps
@9
5
Standing Calf Raise
3 Sets
10-15 Reps
@9
Day 5
1
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@9
2
Lateral Raise (Cable)
2 Sets
10-12 Reps
@9
3
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
4
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8
5
Bayesian Curl
3 Sets
10-15 Reps
@8
6
Hammer Curl
3 Sets
10-15 Reps
@8
7
Underhand Lat Pulldown
3 Sets
10-15 Reps
@8