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BoostcampPNG

Natural upper lower split

by Agent 47
1 athletes joined

Program Description

Getting jacked healthy

Program Overview

  • Level
    Advanced, Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 21, 2025 06:42
  • Last Edited
    Jun 18, 2025 11:17

Summary

Unlock your strength potential with this comprehensive 18-week Natural Upper Lower Split program, designed for lifters looking to build muscle and enhance performance. Working out three days a week, you'll alternate between upper and lower body workouts, incorporating a variety of exercises like the Incline Bench Press and Leg Extensions to target all major muscle groups. Each session is crafted to maximize your gains while ensuring adequate recovery, making it perfect for anyone ready to take their training to the next level. Get ready to transform your physique and boost your confidence!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Lying Leg Curl
3
15 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Shrug (Trap Bar)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Lying Leg Curl
3
15 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Shrug (Trap Bar)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Lying Leg Curl
3
15 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Shrug (Trap Bar)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Lying Leg Curl
3
15 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Shrug (Trap Bar)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Lying Leg Curl
3
15 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Shrug (Trap Bar)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Lying Leg Curl
3
15 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Shrug (Trap Bar)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Lying Leg Curl
3
15 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Shrug (Trap Bar)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Lying Leg Curl
3
15 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Shrug (Trap Bar)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Lying Leg Curl
3
15 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Shrug (Trap Bar)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Lying Leg Curl
3
15 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Shrug (Trap Bar)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Lying Leg Curl
3
15 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Shrug (Trap Bar)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Lying Leg Curl
3
15 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Shrug (Trap Bar)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Lying Leg Curl
3
15 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Shrug (Trap Bar)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Lying Leg Curl
3
15 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Shrug (Trap Bar)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Lying Leg Curl
3
15 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Shrug (Trap Bar)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Lying Leg Curl
3
15 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Shrug (Trap Bar)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Lying Leg Curl
3
15 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Shrug (Trap Bar)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Lying Leg Curl
3
15 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Shrug (Trap Bar)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Lat Pulldown (Close Grip)
3 Sets
15 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
-
3
Pullover (Dumbbell)
3 Sets
15 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
15 Reps
-
6
Lateral Raise (Cable)
3 Sets
15 Reps
-
Day 2
1
Leg Extension
3 Sets
15 Reps
-
2
Lying Leg Curl
3 Sets
15 Reps
-
3
Standing Calf Raise
3 Sets
15 Reps
-
4
Reverse Pec Deck
3 Sets
15 Reps
-
5
Shrug (Trap Bar)
3 Sets
15 Reps
-
Day 3
1
Lat Pulldown (Close Grip)
3 Sets
15 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
-
3
Pullover (Dumbbell)
3 Sets
15 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
15 Reps
-
6
Lateral Raise (Cable)
3 Sets
15 Reps
-