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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!
Muscle Engagement
Front
Back
MuscleSet
Chest
10.9%
Triceps
10.9%
Front Delts
9.6%
Biceps
9.6%
Upper Back
9.3%
Quadriceps
8.8%
Middle Delts
8.2%
Lats
7.9%
Hamstrings
7.9%
Glutes
6.1%
Calves
4.4%
Abs
1.8%
Lower Back
1.3%
Rear Delts
1%
Adductors
0.9%
Forearms
0.9%
Abductors
0.4%
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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
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