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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
    May 22, 2025 01:55
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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
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
-