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Upper Lower Access

by Landon L.

Program Description

my split

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Dec 18, 2025 11:01
  • Last Edited
    Dec 18, 2025 11:11
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.7%
Upper Back
10.1%
Triceps
9.9%
Quadriceps
8.4%
Glutes
8.4%
Front Delts
7.2%
Biceps
7.2%
Chest
6.5%
Forearms
6.3%
Lats
5.3%
Abs
4.6%
Calves
4.6%
Rear Delts
3.4%
Middle Delts
3.2%
Lower Back
2.3%
Abductors
1.1%
Adductors
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
T-Bar Row
4
8 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Lateral Raise (Dumbbell)
2
8 reps
-
7
Face Pull
2
10 reps
-
8
Preacher Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Lateral Raise (Cable)
2
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Barbell)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dumbbell Row
4
8 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Lying Rear Lateral Raise
2
10 reps
-
5
Chin-Up (Weighted)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Rear Delt Fly (Cable)
2
10 reps
-
8
Alternating Dumbbell Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
-
2
Cable Crunch
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Wrist Curls
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
8
Reverse Wrist Curl (Barbell)
3
10 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
T-Bar Row
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
-
-
7
Face Pull
1 Set
1 Set
10 Reps
10 Reps
-
-
8
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 3
1
Reverse Pec Deck
1 Set
1 Set
10 Reps
10 Reps
-
-
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
10 Reps
-
-
4
Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Shrug (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Wrist Curls
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
8
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 4
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Standing Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 5
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Dumbbell Row
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Lying Rear Lateral Raise
1 Set
1 Set
10 Reps
10 Reps
-
-
5
Chin-Up (Weighted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Rear Delt Fly (Cable)
1 Set
1 Set
10 Reps
10 Reps
-
-
8
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 6
1
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Cable Crunch
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Hanging Leg Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Shrug (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Wrist Curls
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
8
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-