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Lower Upper Strength Lower Upper Hypertrophy

by ConT
1 athletes joined

Program Description

Muscle gain Fat loss Strength

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 17, 2025 09:50
  • Last Edited
    Jun 18, 2025 12:29

Summary

Transform your physique with the Lower Upper Strength program, a comprehensive 6-week journey designed to build strength and muscle across your entire body. Comprising four training days each week, this program expertly balances lower and upper body workouts, incorporating essential lifts like the Barbell Squat and Bench Press. With a focus on progressive overload and a mix of compound and isolation exercises, you'll maximize your gains while enhancing overall performance. Get ready to push your limits and achieve the results you've always wanted!
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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
Squat (Barbell)
5
5 reps
85%
2
Romanian Deadlift (Barbell)
4
6 reps
85%
3
Step-Up (Weighted)
3
8-12 reps
-
4A
Hip Abductor (Machine)
3
15 reps
-
4B
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Romanian Deadlift (Barbell)
4
6 reps
85%
3
Step-Up (Weighted)
3
8-12 reps
-
4A
Hip Abductor (Machine)
3
15 reps
-
4B
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Romanian Deadlift (Barbell)
4
6 reps
85%
3
Step-Up (Weighted)
3
8-12 reps
-
4A
Hip Abductor (Machine)
3
15 reps
-
4B
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Romanian Deadlift (Barbell)
4
6 reps
85%
3
Step-Up (Weighted)
3
8-12 reps
-
4A
Hip Abductor (Machine)
3
15 reps
-
4B
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Romanian Deadlift (Barbell)
4
6 reps
85%
3
Step-Up (Weighted)
3
8-12 reps
-
4A
Hip Abductor (Machine)
3
15 reps
-
4B
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Romanian Deadlift (Barbell)
4
6 reps
85%
3
Step-Up (Weighted)
3
8-12 reps
-
4A
Hip Abductor (Machine)
3
15 reps
-
4B
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Lateral Raise (Machine)
3
15 reps
-
7
One Arm Lateral Raise (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Lateral Raise (Machine)
3
15 reps
-
7
One Arm Lateral Raise (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Lateral Raise (Machine)
3
15 reps
-
7
One Arm Lateral Raise (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Lateral Raise (Machine)
3
15 reps
-
7
One Arm Lateral Raise (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Lateral Raise (Machine)
3
15 reps
-
7
One Arm Lateral Raise (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Lateral Raise (Machine)
3
15 reps
-
7
One Arm Lateral Raise (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
12 reps
-
1B
Hip Abductor (Machine)
3
15 reps
-
2
Hip Thrust (Barbell)
4
8-12 reps
-
3
Landmine Sumo Deadlift
4
10 reps
-
4A
Leg Extension
2
15 reps
-
4B
Lying Leg Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
12 reps
-
1B
Hip Abductor (Machine)
3
15 reps
-
2
Hip Thrust (Barbell)
4
8-12 reps
-
3
Landmine Sumo Deadlift
4
10 reps
-
4A
Leg Extension
2
15 reps
-
4B
Lying Leg Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
12 reps
-
1B
Hip Abductor (Machine)
3
15 reps
-
2
Hip Thrust (Barbell)
4
8-12 reps
-
3
Landmine Sumo Deadlift
4
10 reps
-
4A
Leg Extension
2
15 reps
-
4B
Lying Leg Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
12 reps
-
1B
Hip Abductor (Machine)
3
15 reps
-
2
Hip Thrust (Barbell)
4
8-12 reps
-
3
Landmine Sumo Deadlift
4
10 reps
-
4A
Leg Extension
2
15 reps
-
4B
Lying Leg Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
12 reps
-
1B
Hip Abductor (Machine)
3
15 reps
-
2
Hip Thrust (Barbell)
4
8-12 reps
-
3
Landmine Sumo Deadlift
4
10 reps
-
4A
Leg Extension
2
15 reps
-
4B
Lying Leg Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
12 reps
-
1B
Hip Abductor (Machine)
3
15 reps
-
2
Hip Thrust (Barbell)
4
8-12 reps
-
3
Landmine Sumo Deadlift
4
10 reps
-
4A
Leg Extension
2
15 reps
-
4B
Lying Leg Curl
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Barbell Row
2
1
1
8-10 reps
6-8 reps
6-8 reps
75%
80%
85%
3
Cable Flexion Row
3
12 reps
-
4
Single Arm High Row (Cable)
2
15 reps
-
5A
Lying Rear Lateral Raise
3
12 reps
-
5B
Standing Pullover (Cable)
2
10 reps
-
6A
Rear Delt Fly (Cable)
2
15 reps
-
6B
High Pull
2
10 reps
-
7A
Bicep Curl (Cable)
2
12 reps
-
7B
Hammer Curl
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Barbell Row
2
1
1
8-10 reps
6-8 reps
6-8 reps
75%
80%
85%
3
Cable Flexion Row
3
12 reps
-
4
Single Arm High Row (Cable)
2
15 reps
-
5A
Lying Rear Lateral Raise
3
12 reps
-
5B
Standing Pullover (Cable)
2
10 reps
-
6A
Rear Delt Fly (Cable)
2
15 reps
-
6B
High Pull
2
10 reps
-
7A
Bicep Curl (Cable)
2
12 reps
-
7B
Hammer Curl
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Barbell Row
2
1
1
8-10 reps
6-8 reps
6-8 reps
75%
80%
85%
3
Cable Flexion Row
3
12 reps
-
4
Single Arm High Row (Cable)
2
15 reps
-
5A
Lying Rear Lateral Raise
3
12 reps
-
5B
Standing Pullover (Cable)
2
10 reps
-
6A
Rear Delt Fly (Cable)
2
15 reps
-
6B
High Pull
2
10 reps
-
7A
Bicep Curl (Cable)
2
12 reps
-
7B
Hammer Curl
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Barbell Row
2
1
1
8-10 reps
6-8 reps
6-8 reps
75%
80%
85%
3
Cable Flexion Row
3
12 reps
-
4
Single Arm High Row (Cable)
2
15 reps
-
5A
Lying Rear Lateral Raise
3
12 reps
-
5B
Standing Pullover (Cable)
2
10 reps
-
6A
Rear Delt Fly (Cable)
2
15 reps
-
6B
High Pull
2
10 reps
-
7A
Bicep Curl (Cable)
2
12 reps
-
7B
Hammer Curl
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Barbell Row
2
1
1
8-10 reps
6-8 reps
6-8 reps
75%
80%
85%
3
Cable Flexion Row
3
12 reps
-
4
Single Arm High Row (Cable)
2
15 reps
-
5A
Lying Rear Lateral Raise
3
12 reps
-
5B
Standing Pullover (Cable)
2
10 reps
-
6A
Rear Delt Fly (Cable)
2
15 reps
-
6B
High Pull
2
10 reps
-
7A
Bicep Curl (Cable)
2
12 reps
-
7B
Hammer Curl
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Barbell Row
2
1
1
8-10 reps
6-8 reps
6-8 reps
75%
80%
85%
3
Cable Flexion Row
3
12 reps
-
4
Single Arm High Row (Cable)
2
15 reps
-
5A
Lying Rear Lateral Raise
3
12 reps
-
5B
Standing Pullover (Cable)
2
10 reps
-
6A
Rear Delt Fly (Cable)
2
15 reps
-
6B
High Pull
2
10 reps
-
7A
Bicep Curl (Cable)
2
12 reps
-
7B
Hammer Curl
2
10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Romanian Deadlift (Barbell)
4 Sets
6 Reps
85%
3
Step-Up (Weighted)
3 Sets
8-12 Reps
-
4A
Hip Abductor (Machine)
3 Sets
15 Reps
-
4B
Leg Press
3 Sets
10 Reps
-
5
Standing Calf Raise
3 Sets
20 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
6-8 Reps
80%
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Chest Press (Machine)
3 Sets
8-12 Reps
-
4
Dip (Bodyweight)
3 Sets
10 Reps
-
5
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
-
6
Lateral Raise (Machine)
3 Sets
15 Reps
-
7
One Arm Lateral Raise (Cable)
2 Sets
12 Reps
-
Day 3
1A
Belt Squat
3 Sets
12 Reps
-
1B
Hip Abductor (Machine)
3 Sets
15 Reps
-
2
Hip Thrust (Barbell)
4 Sets
8-12 Reps
-
3
Landmine Sumo Deadlift
4 Sets
10 Reps
-
4A
Leg Extension
2 Sets
15 Reps
-
4B
Lying Leg Curl
2 Sets
15 Reps
-
Day 4
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
-
2
Barbell Row
2 Sets
1 Set
1 Set
8-10 Reps
6-8 Reps
6-8 Reps
75%
80%
85%
3
Cable Flexion Row
3 Sets
12 Reps
-
4
Single Arm High Row (Cable)
2 Sets
15 Reps
-
5A
Lying Rear Lateral Raise
3 Sets
12 Reps
-
5B
Standing Pullover (Cable)
2 Sets
10 Reps
-
6A
Rear Delt Fly (Cable)
2 Sets
15 Reps
-
6B
High Pull
2 Sets
10 Reps
-
7A
Bicep Curl (Cable)
2 Sets
12 Reps
-
7B
Hammer Curl
2 Sets
10 Reps
-