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Tyler Mc U/L split

by Tyler M.
1 athletes joined

Program Description

**Tyler Mc U/L Split** is a comprehensive 6-week program designed to optimize your upper and lower body strength. With 30 training days, this split focuses on key compound movements like the bench press and squat, complemented by targeted accessory work to enhance muscle growth and definition. Each workout is structured to progressively challenge your limits, ensuring you build strength and endurance effectively. Get ready to elevate your performance and transform your physique with this well-rounded training plan!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 01, 2025 05:02
  • Last Edited
    Aug 03, 2025 03:19

Summary

The Tyler Mc U/L Split is a comprehensive 6-week program designed for serious lifters looking to maximize their strength and muscle gains. With five training days each week, this program alternates between upper and lower body workouts, incorporating a variety of compound and isolation exercises. Expect to challenge yourself with key lifts like the Barbell Bench Press and Squat, while also targeting specific muscle groups for balanced development. Suitable for those with access to a full gym, this program will push your limits and help you achieve your fitness goals. Get ready to transform your physique!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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)
3
8 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Pec Deck (Machine)
2
1
12 reps
12 reps
RPE 7
RPE 8.5
4
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 7
RPE 9
6
Skull Crusher (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Pec Deck (Machine)
2
1
12 reps
12 reps
RPE 7
RPE 8.5
4
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 7
RPE 9
6
Skull Crusher (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Pec Deck (Machine)
2
1
12 reps
12 reps
RPE 7
RPE 8.5
4
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 7
RPE 9
6
Skull Crusher (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Pec Deck (Machine)
2
1
12 reps
12 reps
RPE 7
RPE 8.5
4
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 7
RPE 9
6
Skull Crusher (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Pec Deck (Machine)
2
1
12 reps
12 reps
RPE 7
RPE 8.5
4
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 7
RPE 9
6
Skull Crusher (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Pec Deck (Machine)
2
1
12 reps
12 reps
RPE 7
RPE 8.5
4
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 7
RPE 9
6
Skull Crusher (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
6 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 7.5
3
Seated Hamstring Curl
2
1
12 reps
10 reps
RPE 7
RPE 8
4
Leg Extension
2
1
10 reps
10 reps
RPE 7
RPE 9
5
Hip Adductor (Machine)
2
12 reps
RPE 7.5
6
Calf Raise (Machine)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
6 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 7.5
3
Seated Hamstring Curl
2
1
12 reps
10 reps
RPE 7
RPE 8
4
Leg Extension
2
1
10 reps
10 reps
RPE 7
RPE 9
5
Hip Adductor (Machine)
2
12 reps
RPE 7.5
6
Calf Raise (Machine)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
6 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 7.5
3
Seated Hamstring Curl
2
1
12 reps
10 reps
RPE 7
RPE 8
4
Leg Extension
2
1
10 reps
10 reps
RPE 7
RPE 9
5
Hip Adductor (Machine)
2
12 reps
RPE 7.5
6
Calf Raise (Machine)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
6 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 7.5
3
Seated Hamstring Curl
2
1
12 reps
10 reps
RPE 7
RPE 8
4
Leg Extension
2
1
10 reps
10 reps
RPE 7
RPE 9
5
Hip Adductor (Machine)
2
12 reps
RPE 7.5
6
Calf Raise (Machine)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
6 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 7.5
3
Seated Hamstring Curl
2
1
12 reps
10 reps
RPE 7
RPE 8
4
Leg Extension
2
1
10 reps
10 reps
RPE 7
RPE 9
5
Hip Adductor (Machine)
2
12 reps
RPE 7.5
6
Calf Raise (Machine)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
6 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 7.5
3
Seated Hamstring Curl
2
1
12 reps
10 reps
RPE 7
RPE 8
4
Leg Extension
2
1
10 reps
10 reps
RPE 7
RPE 9
5
Hip Adductor (Machine)
2
12 reps
RPE 7.5
6
Calf Raise (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8.5
2
Behind The Back Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Single Arm Pushdown
2
12 reps
RPE 7.5
6
Bayesian Curl
2
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8.5
2
Behind The Back Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Single Arm Pushdown
2
12 reps
RPE 7.5
6
Bayesian Curl
2
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8.5
2
Behind The Back Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Single Arm Pushdown
2
12 reps
RPE 7.5
6
Bayesian Curl
2
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8.5
2
Behind The Back Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Single Arm Pushdown
2
12 reps
RPE 7.5
6
Bayesian Curl
2
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8.5
2
Behind The Back Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Single Arm Pushdown
2
12 reps
RPE 7.5
6
Bayesian Curl
2
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8.5
2
Behind The Back Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Single Arm Pushdown
2
12 reps
RPE 7.5
6
Bayesian Curl
2
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
2
Leg Press
2
1
12 reps
12 reps
RPE 7
RPE 7.5
3
Lying Leg Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 8
5
Back Extension
3
10 reps
RPE 7
6
Calf Raise (Machine)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
2
Leg Press
2
1
12 reps
12 reps
RPE 7
RPE 7.5
3
Lying Leg Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 8
5
Back Extension
3
10 reps
RPE 7
6
Calf Raise (Machine)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
2
Leg Press
2
1
12 reps
12 reps
RPE 7
RPE 7.5
3
Lying Leg Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 8
5
Back Extension
3
10 reps
RPE 7
6
Calf Raise (Machine)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
2
Leg Press
2
1
12 reps
12 reps
RPE 7
RPE 7.5
3
Lying Leg Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 8
5
Back Extension
3
10 reps
RPE 7
6
Calf Raise (Machine)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
2
Leg Press
2
1
12 reps
12 reps
RPE 7
RPE 7.5
3
Lying Leg Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 8
5
Back Extension
3
10 reps
RPE 7
6
Calf Raise (Machine)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
2
Leg Press
2
1
12 reps
12 reps
RPE 7
RPE 7.5
3
Lying Leg Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 8
5
Back Extension
3
10 reps
RPE 7
6
Calf Raise (Machine)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Dip (Weighted)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Incline Bench Press (Smith Machine)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Dip (Weighted)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Incline Bench Press (Smith Machine)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Dip (Weighted)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Incline Bench Press (Smith Machine)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Dip (Weighted)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Incline Bench Press (Smith Machine)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Dip (Weighted)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Incline Bench Press (Smith Machine)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Dip (Weighted)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Incline Bench Press (Smith Machine)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@7
2
Pull-Up (Weighted)
3 Sets
8 Reps
@7
3
Pec Deck (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@7
@8.5
4
Seated Row (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
5
Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@7
@9
6
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
7
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
2 Sets
1 Set
6 Reps
6 Reps
@7
@8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
@7.5
3
Seated Hamstring Curl
2 Sets
1 Set
12 Reps
10 Reps
@7
@8
4
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@7
@9
5
Hip Adductor (Machine)
2 Sets
12 Reps
@7.5
6
Calf Raise (Machine)
3 Sets
15 Reps
@7
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@7.5
@8.5
2
Behind The Back Lateral Raise (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7.5
@8.5
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7.5
@8.5
5
Single Arm Pushdown
2 Sets
12 Reps
@7.5
6
Bayesian Curl
2 Sets
12 Reps
@7.5
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@8.5
2
Leg Press
2 Sets
1 Set
12 Reps
12 Reps
@7
@7.5
3
Lying Leg Curl
3 Sets
10 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@8
5
Back Extension
3 Sets
10 Reps
@7
6
Calf Raise (Machine)
3 Sets
15 Reps
@7
Day 5
1
Barbell Row
3 Sets
8 Reps
@7
2
Dip (Weighted)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Incline Bench Press (Smith Machine)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
@7