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Upper Lower

by Noah M.
5 athletes joined

Program Description

General hypertrophy

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 13, 2025 02:12
  • Last Edited
    Aug 25, 2025 01:46

Summary

Transform your physique with the Upper Lower program, a focused 6-week journey designed for serious lifters. This 4-day split targets both upper and lower body muscle groups, ensuring balanced strength development and hypertrophy. Each session includes compound and isolation exercises, such as barbell squats and incline bench presses, tailored to push your limits. Equip yourself with a full gym setup and get ready to elevate your performance while building muscle and enhancing endurance. Embrace the challenge and see tangible results in just six weeks!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.4%
Hamstrings
11.4%
Glutes
9.3%
Triceps
9.1%
Biceps
8.2%
Lower Back
6.4%
Lats
6.4%
Middle Delts
6.4%
Calves
6.2%
Upper Back
6.2%
Chest
6.2%
Front Delts
6.2%
Abs
2.1%
Adductors
1.4%
Rear Delts
1.1%
Forearms
1.1%
Abductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
6 reps
RPE 7
RPE 6
2
Back Extension
4
6-12 reps
RPE 9
3
Leg Extension
4
8-12 reps
RPE 10
4
Straight Leg Calf Raise
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
4 reps
RPE 8
RPE 7
2
Back Extension
4
6-12 reps
RPE 9
3
Leg Extension
4
8-12 reps
RPE 10
4
Straight Leg Calf Raise
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
4 reps
RPE 9
RPE 8
2
Back Extension
4
6-12 reps
RPE 9
3
Leg Extension
4
8-12 reps
RPE 10
4
Straight Leg Calf Raise
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4 reps
6 reps
6 reps
RPE 8
RPE 6
RPE 7
2
Back Extension
4
6-12 reps
RPE 9
3
Leg Extension
4
8-12 reps
RPE 10
4
Straight Leg Calf Raise
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
4 reps
RPE 9
RPE 8
2
Back Extension
4
6-12 reps
RPE 9
3
Leg Extension
4
8-12 reps
RPE 10
4
Straight Leg Calf Raise
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
4 reps
RPE 10
RPE 9
2
Back Extension
4
6-12 reps
RPE 9
3
Leg Extension
4
8-12 reps
RPE 10
4
Straight Leg Calf Raise
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
4-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Hammer Curl
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
4-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Hammer Curl
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
4-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Hammer Curl
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
4-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Hammer Curl
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
4-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Hammer Curl
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
4-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Hammer Curl
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
4 reps
6 reps
RPE 7
RPE 6
2
Leg Press (45 Degrees)
4
5-15 reps
RPE 9.5
3
Seated Hamstring Curl
4
6-12 reps
RPE 10
4
Straight Leg Calf Raise
4
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
5 reps
4 reps
RPE 8
RPE 7
2
Leg Press (45 Degrees)
4
5-15 reps
RPE 9.5
3
Seated Hamstring Curl
4
6-12 reps
RPE 10
4
Straight Leg Calf Raise
4
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
6 reps
4 reps
RPE 9
RPE 8
2
Leg Press (45 Degrees)
4
5-15 reps
RPE 9.5
3
Seated Hamstring Curl
4
6-12 reps
RPE 10
4
Straight Leg Calf Raise
4
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
4 reps
6 reps
RPE 8
RPE 7
2
Leg Press (45 Degrees)
4
5-15 reps
RPE 9.5
3
Seated Hamstring Curl
4
6-12 reps
RPE 10
4
Straight Leg Calf Raise
4
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
5 reps
4 reps
RPE 9
RPE 8
2
Leg Press (45 Degrees)
4
5-15 reps
RPE 9.5
3
Seated Hamstring Curl
4
6-12 reps
RPE 10
4
Straight Leg Calf Raise
4
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
6 reps
4 reps
RPE 10
RPE 9
2
Leg Press (45 Degrees)
4
5-15 reps
RPE 9.5
3
Seated Hamstring Curl
4
6-12 reps
RPE 10
4
Straight Leg Calf Raise
4
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
4 reps
6 reps
RPE 7
RPE 6
2
Lat Pulldown
4
6-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
5 reps
4 reps
RPE 8
RPE 7
2
Lat Pulldown
4
6-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
6 reps
4 reps
RPE 9
RPE 8
2
Lat Pulldown
4
6-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
4 reps
6 reps
RPE 8
RPE 7
2
Lat Pulldown
4
6-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
5 reps
4 reps
RPE 9
RPE 8
2
Lat Pulldown
4
6-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
6 reps
4 reps
RPE 10
RPE 9
2
Lat Pulldown
4
6-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
4 Reps
6 Reps
@7
@6
2
Back Extension
4 Sets
6-12 Reps
@9
3
Leg Extension
4 Sets
8-12 Reps
@10
4
Straight Leg Calf Raise
3 Sets
6-12 Reps
@10
Day 2
1
T-Bar Row
4 Sets
4-8 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
4-8 Reps
@9
3
Lateral Raise (Machine)
3 Sets
8-12 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
5
Hammer Curl
3 Sets
6-10 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
4 Reps
6 Reps
@7
@6
2
Leg Press (45 Degrees)
4 Sets
5-15 Reps
@9.5
3
Seated Hamstring Curl
4 Sets
6-12 Reps
@10
4
Straight Leg Calf Raise
4 Sets
6-12 Reps
@10
Day 4
1
Bench Press (Paused)
1 Set
3 Sets
4 Reps
6 Reps
@7
@6
2
Lat Pulldown
4 Sets
6-12 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
6-12 Reps
@10
4
Preacher Curl (EZ Bar)
3 Sets
5-10 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10