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Upper lower 2

by oliver M.
4.0
(1 rating)

Program Description

Advanced Science-Based Bodybuilding Gym Programme - must be proper wham do ts - goon thrice daily for recovery - brings straps an that 

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    80 minutes
  • Created
    Aug 03, 2025 10:50
  • Last Edited
    Oct 15, 2025 12:59

Summary

Unleash your upper body potential with the Upper Lower 2 program! Over the course of one week, this four-day split focuses on maximizing strength and muscle gains through targeted upper body workouts. Each session incorporates a variety of compound and isolation exercises, including the barbell bench press and weighted pull-ups, designed to challenge your limits and enhance muscle definition. With a mix of machines and free weights, you'll build a powerful physique while enjoying the camaraderie of a full gym environment. Get ready to push your boundaries and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
9.5%
Hamstrings
9.1%
Glutes
8.5%
Biceps
8%
Quadriceps
8%
Upper Back
7.4%
Front Delts
6.4%
Chest
6%
Lats
6%
Middle Delts
5.8%
Adductors
4.8%
Abs
4.8%
Rear Delts
4.2%
Abductors
4%
Calves
4%
Lower Back
2%
Forearms
1.2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 10
2
Pull-Up (Weighted)
2
4-6 reps
RPE 10
3
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 10
4
Pec Deck (Machine)
1
4-6 reps
RPE 10
5
Reverse Pec Deck
2
6-8 reps
RPE 10
6
Keenan Flap
1
6-8 reps
RPE 10
7
Incline Curl (Dumbbell)
1
4-6 reps
RPE 10
8
Hammer Curl (Cable)
1
4-6 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
4-6 reps
RPE 10
10
Tricep Pushdown (Cable)
2
4-6 reps
RPE 10
11
Kelso Shrug
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-5 reps
RPE 10
2
Hamstring Curl
3
4-6 reps
RPE 10
3
Leg Extension
1
4-6 reps
RPE 10
4
Hip Abductor (Machine)
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Single Leg Press
1
6-8 reps
RPE 10
7
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
8
Abs Crunch (Weighted)
2
4-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 10
2
Lat Pulldown
2
4-6 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
4
Reverse Pec Deck
2
6-8 reps
RPE 10
5
Chest Fly (Cable)
1
4-6 reps
RPE 10
6
Single Arm Row (Cable)
1
6-8 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
One Arm Lateral Raise (Cable)
1
6-8 reps
RPE 10
9
Single Arm Tricep Extension (Cable)
1
4-6 reps
RPE 10
10
Hammer Curl (Cable)
1
4-6 reps
RPE 10
11
Preacher Curl (Dumbbell)
1
4-6 reps
RPE 10
12
Incline Curl (Dumbbell)
1
4-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
3-5 reps
RPE 10
2
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
3
Hamstring Curl
3
6-8 reps
RPE 10
4
Leg Extension
2
4-6 reps
RPE 10
5
Hip Abductor (Machine)
2
6-8 reps
RPE 10
6
Hip Adductor (Machine)
2
6-8 reps
RPE 10
7
Abs Crunch (Weighted)
2
4-6 reps
RPE 10
Week 1
1 / 1 Weeks
Day 3
1
Bench Press (Barbell)
2 Sets
3-5 Reps
@10
2
Lat Pulldown
2 Sets
4-6 Reps
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
4-6 Reps
@10
4
Reverse Pec Deck
2 Sets
6-8 Reps
@10
5
Chest Fly (Cable)
1 Set
4-6 Reps
@10
6
Single Arm Row (Cable)
1 Set
6-8 Reps
@10
7
Overhead Tricep Extension (Cable)
2 Sets
6-8 Reps
@10
8
One Arm Lateral Raise (Cable)
1 Set
6-8 Reps
@10
9
Single Arm Tricep Extension (Cable)
1 Set
4-6 Reps
@10
10
Hammer Curl (Cable)
1 Set
4-6 Reps
@10
11
Preacher Curl (Dumbbell)
1 Set
4-6 Reps
@10
12
Incline Curl (Dumbbell)
1 Set
4-6 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
3-5 Reps
@10
2
Pull-Up (Weighted)
2 Sets
4-6 Reps
@10
3
Shoulder Press (Plate Loaded)
2 Sets
4-6 Reps
@10
4
Pec Deck (Machine)
1 Set
4-6 Reps
@10
5
Reverse Pec Deck
2 Sets
6-8 Reps
@10
6
Keenan Flap
1 Set
6-8 Reps
@10
7
Incline Curl (Dumbbell)
1 Set
4-6 Reps
@10
8
Hammer Curl (Cable)
1 Set
4-6 Reps
@10
9
Preacher Curl (Dumbbell)
1 Set
4-6 Reps
@10
10
Tricep Pushdown (Cable)
2 Sets
4-6 Reps
@10
11
Kelso Shrug
1 Set
10 Reps
@10
Day 2
1
Squat (Barbell)
2 Sets
3-5 Reps
@10
2
Hamstring Curl
3 Sets
4-6 Reps
@10
3
Leg Extension
1 Set
4-6 Reps
@10
4
Hip Abductor (Machine)
2 Sets
6-8 Reps
@10
5
Hip Adductor (Machine)
2 Sets
6-8 Reps
@10
6
Single Leg Press
1 Set
6-8 Reps
@10
7
Calf Raise (Leg Press)
2 Sets
6-8 Reps
@10
8
Abs Crunch (Weighted)
2 Sets
4-6 Reps
@10
Day 4
1
Hack Squat
2 Sets
3-5 Reps
@10
2
Calf Raise (Leg Press)
2 Sets
6-8 Reps
@10
3
Hamstring Curl
3 Sets
6-8 Reps
@10
4
Leg Extension
2 Sets
4-6 Reps
@10
5
Hip Abductor (Machine)
2 Sets
6-8 Reps
@10
6
Hip Adductor (Machine)
2 Sets
6-8 Reps
@10
7
Abs Crunch (Weighted)
2 Sets
4-6 Reps
@10