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Upper Lower Twist

by Ben C.

Program Description

Prioritize my weaknesses and enhance my strengths of Quads, Back, Delts, and Arms.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 25, 2024 11:58
  • Last Edited
    Jun 18, 2025 09:05

Summary

Unlock your strength with the Upper Lower Twist program, a dynamic 12-week training plan designed for those ready to elevate their fitness game. With four focused sessions each week, you'll alternate between upper and lower body workouts, incorporating essential lifts like the Barbell Squat and Incline Bench Press to build muscle and enhance performance. This program is tailored for garage gym enthusiasts, making it perfect for maximizing your training space while achieving impressive results. Get ready to transform your physique and boost your strength!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Dumbbell Row
3
-
3
Dumbbell Bench Pullover
3
-
4
French Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Dumbbell Row
3
-
3
Dumbbell Bench Pullover
3
-
4
French Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Dumbbell Row
3
-
3
Dumbbell Bench Pullover
3
-
4
French Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Dumbbell Row
3
-
3
Dumbbell Bench Pullover
3
-
4
French Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Dumbbell Row
3
-
3
Dumbbell Bench Pullover
3
-
4
French Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Dumbbell Row
3
-
3
Dumbbell Bench Pullover
3
-
4
French Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Dumbbell Row
3
-
3
Dumbbell Bench Pullover
3
-
4
French Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Dumbbell Row
3
-
3
Dumbbell Bench Pullover
3
-
4
French Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Dumbbell Row
3
-
3
Dumbbell Bench Pullover
3
-
4
French Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Dumbbell Row
3
-
3
Dumbbell Bench Pullover
3
-
4
French Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Dumbbell Row
3
-
3
Dumbbell Bench Pullover
3
-
4
French Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Dumbbell Row
3
-
3
Dumbbell Bench Pullover
3
-
4
French Press
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Incline Bench Press (Barbell)
3
-
3
Dumbbell Row
3
-
4
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Incline Bench Press (Barbell)
3
-
3
Dumbbell Row
3
-
4
French Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Incline Bench Press (Barbell)
3
-
3
Dumbbell Row
3
-
4
French Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Incline Bench Press (Barbell)
3
-
3
Dumbbell Row
3
-
4
French Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Incline Bench Press (Barbell)
3
-
3
Dumbbell Row
3
-
4
French Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Incline Bench Press (Barbell)
3
-
3
Dumbbell Row
3
-
4
French Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Incline Bench Press (Barbell)
3
-
3
Dumbbell Row
3
-
4
French Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Incline Bench Press (Barbell)
3
-
3
Dumbbell Row
3
-
4
French Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Incline Bench Press (Barbell)
3
-
3
Dumbbell Row
3
-
4
French Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Incline Bench Press (Barbell)
3
-
3
Dumbbell Row
3
-
4
French Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Incline Bench Press (Barbell)
3
-
3
Dumbbell Row
3
-
4
French Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Incline Bench Press (Barbell)
3
-
3
Dumbbell Row
3
-
4
French Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
-
2
Alternating Dumbbell Curl
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
-
2
Alternating Dumbbell Curl
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
-
2
Alternating Dumbbell Curl
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
-
2
Alternating Dumbbell Curl
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
-
2
Alternating Dumbbell Curl
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
-
2
Alternating Dumbbell Curl
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
-
2
Alternating Dumbbell Curl
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
-
2
Alternating Dumbbell Curl
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
-
2
Alternating Dumbbell Curl
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
-
2
Alternating Dumbbell Curl
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
-
2
Alternating Dumbbell Curl
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
-
2
Alternating Dumbbell Curl
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
-
2
Dumbbell Row
3 Sets
-
3
Dumbbell Bench Pullover
3 Sets
-
4
French Press
3 Sets
-
Day 4
1
Bulgarian Split Squat (Dumbbell)
4 Sets
-
2
Alternating Dumbbell Curl
3 Sets
-
3
Romanian Deadlift (Barbell)
3 Sets
-
4
Lateral Raise (Dumbbell)
3 Sets
-
Day 2
1
Squat (Barbell)
1 Set
5 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
-
3
Lateral Raise (Dumbbell)
3 Sets
-
4
Romanian Deadlift (Dumbbell)
3 Sets
-
5
Bicep Curl (Dumbbell)
3 Sets
-
Day 3
1
Pull-Up (Weighted)
4 Sets
-
2
Incline Bench Press (Barbell)
3 Sets
-
3
Dumbbell Row
3 Sets
-
4
Lateral Raise (Dumbbell)
3 Sets
-