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Upper Lower

by Alex B

Program Description

Unlock your strength with the **Upper Lower** program, a comprehensive 6-week workout designed to sculpt and build muscle through a balanced approach. Targeting major muscle groups, this program features 24 workouts, each lasting just 30 minutes, making it perfect for busy beginners and novices. With a focus on essential barbell exercises like the Bench Press and Squat, you'll develop a solid foundation while enhancing your overall physique. Get ready to transform your body in a supportive garage gym environment!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    30 minutes
  • Created
    Aug 20, 2025 10:19
  • Last Edited
    Aug 20, 2025 05:25

Summary

Transform your strength training with the Upper Lower program, a focused 6-week journey designed for serious lifters. This 4-day split emphasizes compound movements, featuring barbell exercises like the Bench Press, Squat, and Deadlift, to build muscle and increase strength efficiently. Each workout targets specific muscle groups, ensuring balanced development while keeping your training fresh and engaging. Perfect for those ready to elevate their fitness game in a garage gym setting!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 8
2
Bent Over Row (Barbell)
2
10 reps
RPE 8
3
Overhead Press (Barbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 8
2
Bent Over Row (Barbell)
2
10 reps
RPE 8
3
Overhead Press (Barbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 8
2
Bent Over Row (Barbell)
2
10 reps
RPE 8
3
Overhead Press (Barbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 8
2
Bent Over Row (Barbell)
2
10 reps
RPE 8
3
Overhead Press (Barbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 8
2
Bent Over Row (Barbell)
2
10 reps
RPE 8
3
Overhead Press (Barbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 8
2
Bent Over Row (Barbell)
2
10 reps
RPE 8
3
Overhead Press (Barbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 8
2
Deadlift (Barbell)
2
10 reps
RPE 8
3
Hanging Leg Raise
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 8
2
Deadlift (Barbell)
2
10 reps
RPE 8
3
Hanging Leg Raise
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 8
2
Deadlift (Barbell)
2
10 reps
RPE 8
3
Hanging Leg Raise
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 8
2
Deadlift (Barbell)
2
10 reps
RPE 8
3
Hanging Leg Raise
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 8
2
Deadlift (Barbell)
2
10 reps
RPE 8
3
Hanging Leg Raise
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 8
2
Deadlift (Barbell)
2
10 reps
RPE 8
3
Hanging Leg Raise
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 8
2
Bent Over Row (Barbell)
2
10 reps
RPE 8
3
Overhead Press (Barbell)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 8
2
Bent Over Row (Barbell)
2
10 reps
RPE 8
3
Overhead Press (Barbell)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 8
2
Bent Over Row (Barbell)
2
10 reps
RPE 8
3
Overhead Press (Barbell)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 8
2
Bent Over Row (Barbell)
2
10 reps
RPE 8
3
Overhead Press (Barbell)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 8
2
Bent Over Row (Barbell)
2
10 reps
RPE 8
3
Overhead Press (Barbell)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 8
2
Bent Over Row (Barbell)
2
10 reps
RPE 8
3
Overhead Press (Barbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 8
2
Deadlift (Barbell)
2
10 reps
RPE 8
3
Hanging Leg Raise
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 8
2
Deadlift (Barbell)
2
10 reps
RPE 8
3
Hanging Leg Raise
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 8
2
Deadlift (Barbell)
2
10 reps
RPE 8
3
Hanging Leg Raise
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 8
2
Deadlift (Barbell)
2
10 reps
RPE 8
3
Hanging Leg Raise
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 8
2
Deadlift (Barbell)
2
10 reps
RPE 8
3
Hanging Leg Raise
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 8
2
Deadlift (Barbell)
2
10 reps
RPE 8
3
Hanging Leg Raise
2
10 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
10 Reps
@8
2
Bent Over Row (Barbell)
2 Sets
10 Reps
@8
3
Overhead Press (Barbell)
2 Sets
10 Reps
@8
Day 2
1
Squat (Barbell)
2 Sets
10 Reps
@8
2
Deadlift (Barbell)
2 Sets
10 Reps
@8
3
Hanging Leg Raise
2 Sets
10 Reps
@8
Day 3
1
Bench Press (Barbell)
2 Sets
10 Reps
@8
2
Bent Over Row (Barbell)
2 Sets
10 Reps
@8
3
Overhead Press (Barbell)
2 Sets
10 Reps
@8
Day 4
1
Squat (Barbell)
2 Sets
10 Reps
@8
2
Deadlift (Barbell)
2 Sets
10 Reps
@8
3
Hanging Leg Raise
2 Sets
10 Reps
@8