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Brooke's Lower/Upper Training Split

by Eduardo Harboe
2 athletes joined

Program Description

Build total body strength and physique using a upper lower split twice a week.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 14, 2025 09:48
  • Last Edited
    Jun 27, 2025 04:00

Summary

Transform your physique with Brooke's Lower/Upper Training Split, an 8-week program designed for those ready to elevate their strength and muscle definition. Committing just 4 days a week, you'll engage in a balanced mix of upper and lower body supersets, targeting major muscle groups for maximum efficiency. Each workout is structured to push your limits while ensuring proper recovery, making it perfect for both beginners and seasoned lifters. Get ready to build strength, improve endurance, and sculpt your ideal body!
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Hack Squat
3
6-10 reps
-
3
Hip Thrust (Barbell)
2
8-10 reps
-
4
Leg Extension
2
1
8-12 reps
-
-
-
5A
Hip Adductor (Machine)
2
8-10 reps
-
5B
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Hack Squat
3
6-10 reps
-
3
Hip Thrust (Barbell)
2
8-10 reps
-
4
Leg Extension
2
1
8-12 reps
-
-
-
5A
Hip Adductor (Machine)
2
8-10 reps
-
5B
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Hack Squat
3
6-10 reps
-
3
Hip Thrust (Barbell)
2
8-10 reps
-
4
Leg Extension
2
1
8-12 reps
-
-
-
5A
Hip Adductor (Machine)
2
8-10 reps
-
5B
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Hack Squat
3
6-10 reps
-
3
Hip Thrust (Barbell)
2
8-10 reps
-
4
Leg Extension
2
1
8-12 reps
-
-
-
5A
Hip Adductor (Machine)
2
8-10 reps
-
5B
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Hack Squat
3
6-10 reps
-
3
Hip Thrust (Barbell)
2
8-10 reps
-
4
Leg Extension
2
1
8-12 reps
-
-
-
5A
Hip Adductor (Machine)
2
8-10 reps
-
5B
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Hack Squat
3
6-10 reps
-
3
Hip Thrust (Barbell)
2
8-10 reps
-
4
Leg Extension
2
1
8-12 reps
-
-
-
5A
Hip Adductor (Machine)
2
8-10 reps
-
5B
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Hack Squat
3
6-10 reps
-
3
Hip Thrust (Barbell)
2
8-10 reps
-
4
Leg Extension
2
1
8-12 reps
-
-
-
5A
Hip Adductor (Machine)
2
8-10 reps
-
5B
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Hack Squat
3
6-10 reps
-
3
Hip Thrust (Barbell)
2
8-10 reps
-
4
Leg Extension
2
1
8-12 reps
-
-
-
5A
Hip Adductor (Machine)
2
8-10 reps
-
5B
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Pendlay Row
3
6-8 reps
-
2A
Lat Pulldown (Close Grip)
3
8-10 reps
-
2B
Chest Fly (Cable)
3
10-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-10 reps
-
3B
Bayesian Curl
2
8-10 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Pendlay Row
3
6-8 reps
-
2A
Lat Pulldown (Close Grip)
3
8-10 reps
-
2B
Chest Fly (Cable)
3
10-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-10 reps
-
3B
Bayesian Curl
2
8-10 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Pendlay Row
3
6-8 reps
-
2A
Lat Pulldown (Close Grip)
3
8-10 reps
-
2B
Chest Fly (Cable)
3
10-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-10 reps
-
3B
Bayesian Curl
2
8-10 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Pendlay Row
3
6-8 reps
-
2A
Lat Pulldown (Close Grip)
3
8-10 reps
-
2B
Chest Fly (Cable)
3
10-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-10 reps
-
3B
Bayesian Curl
2
8-10 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Pendlay Row
3
6-8 reps
-
2A
Lat Pulldown (Close Grip)
3
8-10 reps
-
2B
Chest Fly (Cable)
3
10-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-10 reps
-
3B
Bayesian Curl
2
8-10 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Pendlay Row
3
6-8 reps
-
2A
Lat Pulldown (Close Grip)
3
8-10 reps
-
2B
Chest Fly (Cable)
3
10-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-10 reps
-
3B
Bayesian Curl
2
8-10 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Pendlay Row
3
6-8 reps
-
2A
Lat Pulldown (Close Grip)
3
8-10 reps
-
2B
Chest Fly (Cable)
3
10-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-10 reps
-
3B
Bayesian Curl
2
8-10 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Pendlay Row
3
6-8 reps
-
2A
Lat Pulldown (Close Grip)
3
8-10 reps
-
2B
Chest Fly (Cable)
3
10-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-10 reps
-
3B
Bayesian Curl
2
8-10 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
-
2
Seated Calf Raise
3
10-12 reps
-
3
Squat (Barbell)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
6-8 reps
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6A
Hip Adductor (Machine)
2
8-10 reps
-
6B
Hip Abductor (Machine)
2
8-10 reps
-
7
Decline Crunch (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
-
2
Seated Calf Raise
3
10-12 reps
-
3
Squat (Barbell)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
6-8 reps
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6A
Hip Adductor (Machine)
2
8-10 reps
-
6B
Hip Abductor (Machine)
2
8-10 reps
-
7
Decline Crunch (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
-
2
Seated Calf Raise
3
10-12 reps
-
3
Squat (Barbell)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
6-8 reps
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6A
Hip Adductor (Machine)
2
8-10 reps
-
6B
Hip Abductor (Machine)
2
8-10 reps
-
7
Decline Crunch (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
-
2
Seated Calf Raise
3
10-12 reps
-
3
Squat (Barbell)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
6-8 reps
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6A
Hip Adductor (Machine)
2
8-10 reps
-
6B
Hip Abductor (Machine)
2
8-10 reps
-
7
Decline Crunch (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
-
2
Seated Calf Raise
3
10-12 reps
-
3
Squat (Barbell)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
6-8 reps
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6A
Hip Adductor (Machine)
2
8-10 reps
-
6B
Hip Abductor (Machine)
2
8-10 reps
-
7
Decline Crunch (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
-
2
Seated Calf Raise
3
10-12 reps
-
3
Squat (Barbell)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
6-8 reps
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6A
Hip Adductor (Machine)
2
8-10 reps
-
6B
Hip Abductor (Machine)
2
8-10 reps
-
7
Decline Crunch (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
-
2
Seated Calf Raise
3
10-12 reps
-
3
Squat (Barbell)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
6-8 reps
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6A
Hip Adductor (Machine)
2
8-10 reps
-
6B
Hip Abductor (Machine)
2
8-10 reps
-
7
Decline Crunch (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
-
2
Seated Calf Raise
3
10-12 reps
-
3
Squat (Barbell)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
6-8 reps
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6A
Hip Adductor (Machine)
2
8-10 reps
-
6B
Hip Abductor (Machine)
2
8-10 reps
-
7
Decline Crunch (Weighted)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
6-8 reps
-
1B
Push Up
3
AMRAP
-
2A
Underhand Lat Pulldown
3
6-8 reps
-
2B
Lu Raise
3
10-12 reps
-
3A
Bicep Curl (EZ Bar)
2
8-10 reps
-
3B
Skull Crusher (Barbell)
2
8-10 reps
-
4
Face Pull
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
6-8 reps
-
1B
Push Up
3
AMRAP
-
2A
Underhand Lat Pulldown
3
6-8 reps
-
2B
Lu Raise
3
10-12 reps
-
3A
Bicep Curl (EZ Bar)
2
8-10 reps
-
3B
Skull Crusher (Barbell)
2
8-10 reps
-
4
Face Pull
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
6-8 reps
-
1B
Push Up
3
AMRAP
-
2A
Underhand Lat Pulldown
3
6-8 reps
-
2B
Lu Raise
3
10-12 reps
-
3A
Bicep Curl (EZ Bar)
2
8-10 reps
-
3B
Skull Crusher (Barbell)
2
8-10 reps
-
4
Face Pull
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
6-8 reps
-
1B
Push Up
3
AMRAP
-
2A
Underhand Lat Pulldown
3
6-8 reps
-
2B
Lu Raise
3
10-12 reps
-
3A
Bicep Curl (EZ Bar)
2
8-10 reps
-
3B
Skull Crusher (Barbell)
2
8-10 reps
-
4
Face Pull
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
6-8 reps
-
1B
Push Up
3
AMRAP
-
2A
Underhand Lat Pulldown
3
6-8 reps
-
2B
Lu Raise
3
10-12 reps
-
3A
Bicep Curl (EZ Bar)
2
8-10 reps
-
3B
Skull Crusher (Barbell)
2
8-10 reps
-
4
Face Pull
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
6-8 reps
-
1B
Push Up
3
AMRAP
-
2A
Underhand Lat Pulldown
3
6-8 reps
-
2B
Lu Raise
3
10-12 reps
-
3A
Bicep Curl (EZ Bar)
2
8-10 reps
-
3B
Skull Crusher (Barbell)
2
8-10 reps
-
4
Face Pull
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
6-8 reps
-
1B
Push Up
3
AMRAP
-
2A
Underhand Lat Pulldown
3
6-8 reps
-
2B
Lu Raise
3
10-12 reps
-
3A
Bicep Curl (EZ Bar)
2
8-10 reps
-
3B
Skull Crusher (Barbell)
2
8-10 reps
-
4
Face Pull
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
6-8 reps
-
1B
Push Up
3
AMRAP
-
2A
Underhand Lat Pulldown
3
6-8 reps
-
2B
Lu Raise
3
10-12 reps
-
3A
Bicep Curl (EZ Bar)
2
8-10 reps
-
3B
Skull Crusher (Barbell)
2
8-10 reps
-
4
Face Pull
3
10-12 reps
-
Week 1
1 / 8 Weeks
Day 2
1A
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
-
1B
Pendlay Row
3 Sets
6-8 Reps
-
2A
Lat Pulldown (Close Grip)
3 Sets
8-10 Reps
-
2B
Chest Fly (Cable)
3 Sets
10-12 Reps
-
3A
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
-
3B
Bayesian Curl
2 Sets
8-10 Reps
-
4
Lateral Raise (Cable)
2 Sets
8-10 Reps
-
Day 1
1
Deadlift (Barbell)
3 Sets
4-6 Reps
-
2
Hack Squat
3 Sets
6-10 Reps
-
3
Hip Thrust (Barbell)
2 Sets
8-10 Reps
-
4
Leg Extension
2 Sets
1 Set
8-12 Reps
-
-
-
5A
Hip Adductor (Machine)
2 Sets
8-10 Reps
-
5B
Hip Abductor (Machine)
2 Sets
8-10 Reps
-
6
Standing Calf Raise
3 Sets
8-12 Reps
-
7
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
-
Day 3
1
Lying Leg Curl
2 Sets
6-10 Reps
-
2
Seated Calf Raise
3 Sets
10-12 Reps
-
3
Squat (Barbell)
3 Sets
6-8 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
5
Walking Lunge (Dumbbell)
2 Sets
10 Reps
-
6A
Hip Adductor (Machine)
2 Sets
8-10 Reps
-
6B
Hip Abductor (Machine)
2 Sets
8-10 Reps
-
7
Decline Crunch (Weighted)
3 Sets
10-12 Reps
-
Day 4
1A
Seated Row (Cable)
3 Sets
6-8 Reps
-
1B
Push Up
3 Sets
AMRAP
-
2A
Underhand Lat Pulldown
3 Sets
6-8 Reps
-
2B
Lu Raise
3 Sets
10-12 Reps
-
3A
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
-
3B
Skull Crusher (Barbell)
2 Sets
8-10 Reps
-
4
Face Pull
3 Sets
10-12 Reps
-