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BoostcampPNG

Upper Lower Split

by Gustav

Program Description

Hypertrophy program for beginners

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 26, 2026 12:34
  • Last Edited
    Mar 02, 2026 09:28
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.6%
Upper Back
10.6%
Glutes
9.6%
Front Delts
9%
Hamstrings
8.4%
Quadriceps
7.5%
Chest
6.2%
Lats
6.2%
Biceps
5.9%
Middle Delts
5.9%
Lower Back
3.7%
Calves
3.7%
Adductors
3.4%
Rear Delts
3.1%
Abs
2.8%
Abductors
2.5%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
6 reps
6 reps
6 reps
RPE 8
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
2
1
6 reps
6 reps
6 reps
RPE 8
RPE 9.5
RPE 10
3
High Row
2
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Shoulder Press (Machine)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
5
Shrug (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 9.5
RPE 10
7
Bayesian Curl
2
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
6 reps
6 reps
6 reps
RPE 8
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
2
1
6 reps
6 reps
6 reps
RPE 8
RPE 9.5
RPE 10
3
High Row
2
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Shoulder Press (Machine)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
5
Shrug (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 9.5
RPE 10
7
Bayesian Curl
2
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
6 reps
6 reps
6 reps
RPE 8
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
2
1
6 reps
6 reps
6 reps
RPE 8
RPE 9.5
RPE 10
3
High Row
2
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Shoulder Press (Machine)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
5
Shrug (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 9.5
RPE 10
7
Bayesian Curl
2
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
6 reps
6 reps
6 reps
RPE 8
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
2
1
6 reps
6 reps
6 reps
RPE 8
RPE 9.5
RPE 10
3
High Row
2
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Shoulder Press (Machine)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
5
Shrug (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 9.5
RPE 10
7
Bayesian Curl
2
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
10 reps
10 reps
RPE 9.5
RPE 10
2
Squat (Barbell)
2
1
6 reps
6 reps
RPE 9.5
RPE 10
3
Back Extension (Weighted)
2
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Leg Extension
2
1
10 reps
10 reps
RPE 9.5
RPE 10
5
Calf Raise (Machine)
2
1
10 reps
10 reps
RPE 9.5
RPE 10
6
Hip Thrust (Machine)
2
1
6 reps
6 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
10 reps
10 reps
RPE 9.5
RPE 10
2
Squat (Barbell)
2
1
6 reps
6 reps
RPE 9.5
RPE 10
3
Back Extension (Weighted)
2
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Leg Extension
2
1
10 reps
10 reps
RPE 9.5
RPE 10
5
Calf Raise (Machine)
2
1
10 reps
10 reps
RPE 9.5
RPE 10
6
Hip Thrust (Machine)
2
1
6 reps
6 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
10 reps
10 reps
RPE 9.5
RPE 10
2
Squat (Barbell)
2
1
6 reps
6 reps
RPE 9.5
RPE 10
3
Back Extension (Weighted)
2
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Leg Extension
2
1
10 reps
10 reps
RPE 9.5
RPE 10
5
Calf Raise (Machine)
2
1
10 reps
10 reps
RPE 9.5
RPE 10
6
Hip Thrust (Machine)
2
1
6 reps
6 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
10 reps
10 reps
RPE 9.5
RPE 10
2
Squat (Barbell)
2
1
6 reps
6 reps
RPE 9.5
RPE 10
3
Back Extension (Weighted)
2
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Leg Extension
2
1
10 reps
10 reps
RPE 9.5
RPE 10
5
Calf Raise (Machine)
2
1
10 reps
10 reps
RPE 9.5
RPE 10
6
Hip Thrust (Machine)
2
1
6 reps
6 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
2
1
6 reps
6 reps
RPE 9.5
RPE 10
1B
Dip (Assisted)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
2
Pec Deck (Machine)
2
1
10 reps
10 reps
RPE 9.5
RPE 10
3
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Lateral Raise (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
5
Hammer Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 9.5
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
2
1
6 reps
6 reps
RPE 9.5
RPE 10
1B
Dip (Assisted)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
2
Pec Deck (Machine)
2
1
10 reps
10 reps
RPE 9.5
RPE 10
3
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Lateral Raise (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
5
Hammer Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 9.5
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
2
1
6 reps
6 reps
RPE 9.5
RPE 10
1B
Dip (Assisted)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
2
Pec Deck (Machine)
2
1
10 reps
10 reps
RPE 9.5
RPE 10
3
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Lateral Raise (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
5
Hammer Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 9.5
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
2
1
6 reps
6 reps
RPE 9.5
RPE 10
1B
Dip (Assisted)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
2
Pec Deck (Machine)
2
1
10 reps
10 reps
RPE 9.5
RPE 10
3
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Lateral Raise (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
5
Hammer Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 9.5
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Bulgarian Split Squat
2
1
10 reps
10 reps
RPE 9.5
RPE 10
3
Calf Raise (Machine)
2
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Hip Adductor (Machine)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
5
Hip Abductor (Machine)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Bulgarian Split Squat
2
1
10 reps
10 reps
RPE 9.5
RPE 10
3
Calf Raise (Machine)
2
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Hip Adductor (Machine)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
5
Hip Abductor (Machine)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Bulgarian Split Squat
2
1
10 reps
10 reps
RPE 9.5
RPE 10
3
Calf Raise (Machine)
2
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Hip Adductor (Machine)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
5
Hip Abductor (Machine)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Bulgarian Split Squat
2
1
10 reps
10 reps
RPE 9.5
RPE 10
3
Calf Raise (Machine)
2
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Hip Adductor (Machine)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
5
Hip Abductor (Machine)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
6 Reps
6 Reps
6 Reps
@8
@9.5
@10
2
Seated Row (Cable)
1 Set
2 Sets
1 Set
6 Reps
6 Reps
6 Reps
@8
@9.5
@10
3
High Row
2 Sets
1 Set
10 Reps
10 Reps
@9.5
@10
4
Shoulder Press (Machine)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@8
@9.5
@10
5
Shrug (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@8
@9.5
@10
6
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@9.5
@10
7
Bayesian Curl
2 Sets
1 Set
10 Reps
10 Reps
@9.5
@10
Day 2
1
Seated Hamstring Curl
2 Sets
1 Set
10 Reps
10 Reps
@9.5
@10
2
Squat (Barbell)
2 Sets
1 Set
6 Reps
6 Reps
@9.5
@10
3
Back Extension (Weighted)
2 Sets
1 Set
10 Reps
10 Reps
@9.5
@10
4
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@9.5
@10
5
Calf Raise (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@9.5
@10
6
Hip Thrust (Machine)
2 Sets
1 Set
6 Reps
6 Reps
@9.5
@10
Day 3
1A
Pull-Up (Assisted)
2 Sets
1 Set
6 Reps
6 Reps
@9.5
@10
1B
Dip (Assisted)
2 Sets
1 Set
8 Reps
8 Reps
@9.5
@10
2
Pec Deck (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@9.5
@10
3
Reverse Pec Deck
2 Sets
1 Set
10 Reps
10 Reps
@9.5
@10
4
Lateral Raise (Cable)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@8
@9.5
@10
5
Hammer Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@9.5
@10
6
Tricep Rope Push Down (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@9.5
@10
Day 4
1
Deadlift (Barbell)
2 Sets
1 Set
6 Reps
6 Reps
@9.5
@10
2
Bulgarian Split Squat
2 Sets
1 Set
10 Reps
10 Reps
@9.5
@10
3
Calf Raise (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@9.5
@10
4
Hip Adductor (Machine)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@8
@9.5
@10
5
Hip Abductor (Machine)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@8
@9.5
@10