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Upper Lower Split

by Ram Palaniappan
1 athletes joined

Program Description

idc

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 24, 2025 03:29
  • Last Edited
    Jun 18, 2025 09:33

Summary

Transform your physique with this comprehensive 8-week Upper Lower Split program, designed to maximize strength and muscle growth. Training four days a week, you'll alternate between upper and lower body workouts, featuring essential lifts like the Barbell Squat, Dumbbell Bench Press, and Romanian Deadlift. Each session is carefully structured to challenge your muscles, enhance endurance, and promote recovery. Equip yourself with a full gym and get ready to elevate your training to new heights!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Glute Bridge (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Decline Crunch
3
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Glute Bridge (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Decline Crunch
3
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Glute Bridge (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Decline Crunch
3
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Glute Bridge (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Decline Crunch
3
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
3
Glute Bridge (Barbell)
3
10 reps
RPE 9
4
Leg Press
3
12 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 9
6
Straight Leg Calf Raise
3
8 reps
RPE 8
7
Decline Crunch (Weighted)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
3
Glute Bridge (Barbell)
3
10 reps
RPE 9
4
Leg Press
3
12 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 9
6
Straight Leg Calf Raise
3
8 reps
RPE 8
7
Decline Crunch (Weighted)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
3
Glute Bridge (Barbell)
3
10 reps
RPE 9
4
Leg Press
3
12 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 9
6
Straight Leg Calf Raise
3
8 reps
RPE 8
7
Decline Crunch (Weighted)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
3
Glute Bridge (Barbell)
3
10 reps
RPE 9
4
Leg Press
3
12 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 9
6
Straight Leg Calf Raise
3
8 reps
RPE 8
7
Decline Crunch (Weighted)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Dumbbell Row
3
12 reps
RPE 8
5
Dip (Assisted)
3
6 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Dumbbell Row
3
12 reps
RPE 8
5
Dip (Assisted)
3
6 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Dumbbell Row
3
12 reps
RPE 8
5
Dip (Assisted)
3
6 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Dumbbell Row
3
12 reps
RPE 8
5
Dip (Assisted)
3
6 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Straight Leg Calf Raise
3
12 reps
RPE 8
7
Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Straight Leg Calf Raise
3
12 reps
RPE 8
7
Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Straight Leg Calf Raise
3
12 reps
RPE 8
7
Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Straight Leg Calf Raise
3
12 reps
RPE 8
7
Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 9
4
Straight Leg Calf Raise
3
6 reps
RPE 9
5
Hanging Leg Raise
3
6 reps
RPE 8
6
Hip Abductor (Machine)
3
20 reps
RPE 9
7
Glute Bridge (Barbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 9
4
Straight Leg Calf Raise
3
6 reps
RPE 9
5
Hanging Leg Raise
3
6 reps
RPE 8
6
Hip Abductor (Machine)
3
20 reps
RPE 9
7
Glute Bridge (Barbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 9
4
Straight Leg Calf Raise
3
6 reps
RPE 9
5
Hanging Leg Raise
3
6 reps
RPE 8
6
Hip Abductor (Machine)
3
20 reps
RPE 9
7
Glute Bridge (Barbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 9
4
Straight Leg Calf Raise
3
6 reps
RPE 9
5
Hanging Leg Raise
3
6 reps
RPE 8
6
Hip Abductor (Machine)
3
20 reps
RPE 9
7
Glute Bridge (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
7
Hammer Curl
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
7
Hammer Curl
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
7
Hammer Curl
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
7
Hammer Curl
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Reverse Pec Deck
3
12 reps
RPE 8
7
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Reverse Pec Deck
3
12 reps
RPE 8
7
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Reverse Pec Deck
3
12 reps
RPE 8
7
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Reverse Pec Deck
3
12 reps
RPE 8
7
Bicep Curl (Cable)
3
15 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
3
Glute Bridge (Barbell)
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@9
5
Leg Curl
3 Sets
12 Reps
@9
6
Hip Abductor (Machine)
3 Sets
6 Reps
@7
7
Decline Crunch
3 Sets
@7
Day 2
1
Bench Press (Dumbbell)
3 Sets
5 Reps
@7
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Chest Fly (Cable)
3 Sets
12 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
7
Tricep Extension (Cable)
3 Sets
12 Reps
@8
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
2
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Extension
3 Sets
15 Reps
@8
4
Leg Curl
3 Sets
15 Reps
@8
5
Hip Abductor (Machine)
3 Sets
15 Reps
@9
6
Straight Leg Calf Raise
3 Sets
12 Reps
@8
7
Plank
3 Sets
1 mins
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
8 Reps
@8
3
Dip (Assisted)
3 Sets
10 Reps
@7
4
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
6
Face Pull
3 Sets
15 Reps
@8
7
Hammer Curl
3 Sets
8 Reps
@9