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UPPER/LOWER

by Alex M.

Program Description

**UPPER/LOWER** is a comprehensive 4-week program designed to build strength and muscle through a balanced upper and lower body split. With 16 training sessions, you'll engage in targeted exercises like the Incline Bench Press and Lat Pulldown, ensuring a full-spectrum workout that hits all major muscle groups. Each session is crafted to maximize intensity and efficiency, utilizing both machines and free weights, making it suitable for lifters of all levels. Get ready to elevate your training and achieve your fitness goals!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 28, 2025 06:59
  • Last Edited
    Jul 28, 2025 07:16
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
-
3
Lat Pulldown
3
-
4
Chest Supported Row (Machine)
2
-
5
Lateral Raise (Dumbbell)
2
-
6A
JM Press
2
-
6B
Tricep Pushdown (Cable)
1
-
7A
Bayesian Curl
2
-
7B
wrist curl (cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
-
3
Lat Pulldown
3
-
4
Chest Supported Row (Machine)
2
-
5
Lateral Raise (Dumbbell)
2
-
6A
JM Press
2
-
6B
Tricep Pushdown (Cable)
1
-
7A
Bayesian Curl
2
-
7B
wrist curl (cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
-
3
Lat Pulldown
3
-
4
Chest Supported Row (Machine)
2
-
5
Lateral Raise (Dumbbell)
2
-
6A
JM Press
2
-
6B
Tricep Pushdown (Cable)
1
-
7A
Bayesian Curl
2
-
7B
wrist curl (cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
-
3
Lat Pulldown
3
-
4
Chest Supported Row (Machine)
2
-
5
Lateral Raise (Dumbbell)
2
-
6A
JM Press
2
-
6B
Tricep Pushdown (Cable)
1
-
7A
Bayesian Curl
2
-
7B
wrist curl (cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
-
2
Leg Extension
2
-
3
Hip Abductor (Machine)
2
-
4
Single-Leg Leg Curl
3
-
5
Calf Raise (Leg Press)
3
-
6
Decline Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
-
2
Leg Extension
2
-
3
Hip Abductor (Machine)
2
-
4
Single-Leg Leg Curl
3
-
5
Calf Raise (Leg Press)
3
-
6
Decline Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
-
2
Leg Extension
2
-
3
Hip Abductor (Machine)
2
-
4
Single-Leg Leg Curl
3
-
5
Calf Raise (Leg Press)
3
-
6
Decline Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
-
2
Leg Extension
2
-
3
Hip Abductor (Machine)
2
-
4
Single-Leg Leg Curl
3
-
5
Calf Raise (Leg Press)
3
-
6
Decline Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3
Incline Bench Press (Dumbbell)
3
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Dumbbell)
2
-
6A
JM Press
2
-
6B
Tricep Pushdown (Cable)
1
-
7A
Bayesian Curl
2
-
7B
wrist curl (cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3
Incline Bench Press (Dumbbell)
3
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Dumbbell)
2
-
6A
JM Press
2
-
6B
Tricep Pushdown (Cable)
1
-
7A
Bayesian Curl
2
-
7B
wrist curl (cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3
Incline Bench Press (Dumbbell)
3
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Dumbbell)
2
-
6A
JM Press
2
-
6B
Tricep Pushdown (Cable)
1
-
7A
Bayesian Curl
2
-
7B
wrist curl (cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3
Incline Bench Press (Dumbbell)
3
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Dumbbell)
2
-
6A
JM Press
2
-
6B
Tricep Pushdown (Cable)
1
-
7A
Bayesian Curl
2
-
7B
wrist curl (cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Single-Leg Leg Curl
2
-
3
Leg Extension
3
-
4
Calf Raise (Leg Press)
3
-
5
Decline Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Single-Leg Leg Curl
2
-
3
Leg Extension
3
-
4
Calf Raise (Leg Press)
3
-
5
Decline Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Single-Leg Leg Curl
2
-
3
Leg Extension
3
-
4
Calf Raise (Leg Press)
3
-
5
Decline Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Single-Leg Leg Curl
2
-
3
Leg Extension
3
-
4
Calf Raise (Leg Press)
3
-
5
Decline Crunch
3
-
Week 1
1 / 4 Weeks
Day 3
1
Lat Pulldown
3 Sets
-
2
Chest Supported Row (Machine)
2 Sets
-
3
Incline Bench Press (Dumbbell)
3 Sets
-
4
Pec Deck (Machine)
2 Sets
-
5
Lateral Raise (Dumbbell)
2 Sets
-
6A
JM Press
2 Sets
-
6B
Tricep Pushdown (Cable)
1 Set
-
7A
Bayesian Curl
2 Sets
-
7B
wrist curl (cable)
2 Sets
-
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Pec Deck (Machine)
2 Sets
-
3
Lat Pulldown
3 Sets
-
4
Chest Supported Row (Machine)
2 Sets
-
5
Lateral Raise (Dumbbell)
2 Sets
-
6A
JM Press
2 Sets
-
6B
Tricep Pushdown (Cable)
1 Set
-
7A
Bayesian Curl
2 Sets
-
7B
wrist curl (cable)
2 Sets
-
Day 4
1
Hip Thrust (Barbell)
3 Sets
-
2
Single-Leg Leg Curl
2 Sets
-
3
Leg Extension
3 Sets
-
4
Calf Raise (Leg Press)
3 Sets
-
5
Decline Crunch
3 Sets
-
Day 2
1
Bulgarian Split Squat (Dumbbell)
2 Sets
-
2
Leg Extension
2 Sets
-
3
Hip Abductor (Machine)
2 Sets
-
4
Single-Leg Leg Curl
3 Sets
-
5
Calf Raise (Leg Press)
3 Sets
-
6
Decline Crunch
3 Sets
-