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Brooke's Lower/Upper Training Split

by Eduardo Harboe
1 athletes joined

Program Description

Build total body strength and size 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
    Apr 14, 2025 11:42
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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
4-8 reps
-
2
Hack Squat
3
8-10 reps
-
3
Hip Thrust (Barbell)
2
10-12 reps
-
4
Leg Extension
2
10-15 reps
-
5A
Hip Adductor (Machine)
3
12-15 reps
-
5B
Hip Abductor (Machine)
3
12-15 reps
-
6
Calf Raise (Leg Press)
4
10-15 reps
-
7
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
-
2
Hack Squat
3
8-10 reps
-
3
Hip Thrust (Barbell)
2
10-12 reps
-
4
Leg Extension
2
10-15 reps
-
5A
Hip Adductor (Machine)
3
12-15 reps
-
5B
Hip Abductor (Machine)
3
12-15 reps
-
6
Calf Raise (Leg Press)
4
10-15 reps
-
7
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
-
2
Hack Squat
3
8-10 reps
-
3
Hip Thrust (Barbell)
2
10-12 reps
-
4
Leg Extension
2
10-15 reps
-
5A
Hip Adductor (Machine)
3
12-15 reps
-
5B
Hip Abductor (Machine)
3
12-15 reps
-
6
Calf Raise (Leg Press)
4
10-15 reps
-
7
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
-
2
Hack Squat
3
8-10 reps
-
3
Hip Thrust (Barbell)
2
10-12 reps
-
4
Leg Extension
2
10-15 reps
-
5A
Hip Adductor (Machine)
3
12-15 reps
-
5B
Hip Abductor (Machine)
3
12-15 reps
-
6
Calf Raise (Leg Press)
4
10-15 reps
-
7
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
-
2
Hack Squat
3
8-10 reps
-
3
Hip Thrust (Barbell)
2
10-12 reps
-
4
Leg Extension
2
10-15 reps
-
5A
Hip Adductor (Machine)
3
12-15 reps
-
5B
Hip Abductor (Machine)
3
12-15 reps
-
6
Calf Raise (Leg Press)
4
10-15 reps
-
7
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
-
2
Hack Squat
3
8-10 reps
-
3
Hip Thrust (Barbell)
2
10-12 reps
-
4
Leg Extension
2
10-15 reps
-
5A
Hip Adductor (Machine)
3
12-15 reps
-
5B
Hip Abductor (Machine)
3
12-15 reps
-
6
Calf Raise (Leg Press)
4
10-15 reps
-
7
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
-
2
Hack Squat
3
8-10 reps
-
3
Hip Thrust (Barbell)
2
10-12 reps
-
4
Leg Extension
2
10-15 reps
-
5A
Hip Adductor (Machine)
3
12-15 reps
-
5B
Hip Abductor (Machine)
3
12-15 reps
-
6
Calf Raise (Leg Press)
4
10-15 reps
-
7
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
-
2
Hack Squat
3
8-10 reps
-
3
Hip Thrust (Barbell)
2
10-12 reps
-
4
Leg Extension
2
10-15 reps
-
5A
Hip Adductor (Machine)
3
12-15 reps
-
5B
Hip Abductor (Machine)
3
12-15 reps
-
6
Calf Raise (Leg Press)
4
10-15 reps
-
7
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Lat Pulldown (Close Grip)
3
8-10 reps
-
2A
Seated Overhead Press (Dumbbell)
3
10-12 reps
-
2B
Kroc Row
3
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
3
8 reps
-
3B
Incline Curl (Dumbbell)
3
10-12 reps
-
4
Y Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Lat Pulldown (Close Grip)
3
8-10 reps
-
2A
Seated Overhead Press (Dumbbell)
3
10-12 reps
-
2B
Kroc Row
3
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
3
8 reps
-
3B
Incline Curl (Dumbbell)
3
10-12 reps
-
4
Y Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Lat Pulldown (Close Grip)
3
8-10 reps
-
2A
Seated Overhead Press (Dumbbell)
3
10-12 reps
-
2B
Kroc Row
3
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
3
8 reps
-
3B
Incline Curl (Dumbbell)
3
10-12 reps
-
4
Y Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Lat Pulldown (Close Grip)
3
8-10 reps
-
2A
Seated Overhead Press (Dumbbell)
3
10-12 reps
-
2B
Kroc Row
3
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
3
8 reps
-
3B
Incline Curl (Dumbbell)
3
10-12 reps
-
4
Y Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Lat Pulldown (Close Grip)
3
8-10 reps
-
2A
Seated Overhead Press (Dumbbell)
3
10-12 reps
-
2B
Kroc Row
3
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
3
8 reps
-
3B
Incline Curl (Dumbbell)
3
10-12 reps
-
4
Y Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Lat Pulldown (Close Grip)
3
8-10 reps
-
2A
Seated Overhead Press (Dumbbell)
3
10-12 reps
-
2B
Kroc Row
3
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
3
8 reps
-
3B
Incline Curl (Dumbbell)
3
10-12 reps
-
4
Y Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Lat Pulldown (Close Grip)
3
8-10 reps
-
2A
Seated Overhead Press (Dumbbell)
3
10-12 reps
-
2B
Kroc Row
3
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
3
8 reps
-
3B
Incline Curl (Dumbbell)
3
10-12 reps
-
4
Y Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Lat Pulldown (Close Grip)
3
8-10 reps
-
2A
Seated Overhead Press (Dumbbell)
3
10-12 reps
-
2B
Kroc Row
3
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
3
8 reps
-
3B
Incline Curl (Dumbbell)
3
10-12 reps
-
4
Y Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Leg Curl
2
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Hip Adductor (Machine)
2
12-15 reps
-
6B
Hip Abductor (Machine)
2
12-15 reps
-
7
Decline Crunch (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Leg Curl
2
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Hip Adductor (Machine)
2
12-15 reps
-
6B
Hip Abductor (Machine)
2
12-15 reps
-
7
Decline Crunch (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Leg Curl
2
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Hip Adductor (Machine)
2
12-15 reps
-
6B
Hip Abductor (Machine)
2
12-15 reps
-
7
Decline Crunch (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Leg Curl
2
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Hip Adductor (Machine)
2
12-15 reps
-
6B
Hip Abductor (Machine)
2
12-15 reps
-
7
Decline Crunch (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Leg Curl
2
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Hip Adductor (Machine)
2
12-15 reps
-
6B
Hip Abductor (Machine)
2
12-15 reps
-
7
Decline Crunch (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Leg Curl
2
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Hip Adductor (Machine)
2
12-15 reps
-
6B
Hip Abductor (Machine)
2
12-15 reps
-
7
Decline Crunch (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Leg Curl
2
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Hip Adductor (Machine)
2
12-15 reps
-
6B
Hip Abductor (Machine)
2
12-15 reps
-
7
Decline Crunch (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Leg Curl
2
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Hip Adductor (Machine)
2
12-15 reps
-
6B
Hip Abductor (Machine)
2
12-15 reps
-
7
Decline Crunch (Weighted)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Push Up
3
AMRAP
-
3
Underhand Lat Pulldown
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Skull Crusher (Barbell)
3
8-10 reps
-
7
Face Pull
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Push Up
3
AMRAP
-
3
Underhand Lat Pulldown
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Skull Crusher (Barbell)
3
8-10 reps
-
7
Face Pull
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Push Up
3
AMRAP
-
3
Underhand Lat Pulldown
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Skull Crusher (Barbell)
3
8-10 reps
-
7
Face Pull
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Push Up
3
AMRAP
-
3
Underhand Lat Pulldown
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Skull Crusher (Barbell)
3
8-10 reps
-
7
Face Pull
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Push Up
3
AMRAP
-
3
Underhand Lat Pulldown
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Skull Crusher (Barbell)
3
8-10 reps
-
7
Face Pull
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Push Up
3
AMRAP
-
3
Underhand Lat Pulldown
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Skull Crusher (Barbell)
3
8-10 reps
-
7
Face Pull
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Push Up
3
AMRAP
-
3
Underhand Lat Pulldown
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Skull Crusher (Barbell)
3
8-10 reps
-
7
Face Pull
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Push Up
3
AMRAP
-
3
Underhand Lat Pulldown
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Skull Crusher (Barbell)
3
8-10 reps
-
7
Face Pull
3
10-12 reps
-
Week 1
1 / 8 Weeks
Day 3
1
Squat (Barbell)
3 Sets
4-8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
3
Walking Lunge (Dumbbell)
2 Sets
10 Reps
-
4
Leg Curl
2 Sets
12-15 Reps
-
5
Standing Calf Raise
3 Sets
15-20 Reps
-
6A
Hip Adductor (Machine)
2 Sets
12-15 Reps
-
6B
Hip Abductor (Machine)
2 Sets
12-15 Reps
-
7
Decline Crunch (Weighted)
3 Sets
10-12 Reps
-
Day 1
1
Deadlift (Barbell)
3 Sets
4-8 Reps
-
2
Hack Squat
3 Sets
8-10 Reps
-
3
Hip Thrust (Barbell)
2 Sets
10-12 Reps
-
4
Leg Extension
2 Sets
10-15 Reps
-
5A
Hip Adductor (Machine)
3 Sets
12-15 Reps
-
5B
Hip Abductor (Machine)
3 Sets
12-15 Reps
-
6
Calf Raise (Leg Press)
4 Sets
10-15 Reps
-
7
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
-
Day 2
1A
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
1B
Lat Pulldown (Close Grip)
3 Sets
8-10 Reps
-
2A
Seated Overhead Press (Dumbbell)
3 Sets
10-12 Reps
-
2B
Kroc Row
3 Sets
10-12 Reps
-
3A
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
-
3B
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
4
Y Raise (Dumbbell)
3 Sets
12-15 Reps
-
Day 4
1
Seated Row (Cable)
3 Sets
10-12 Reps
-
2
Push Up
3 Sets
AMRAP
-
3
Underhand Lat Pulldown
3 Sets
10-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
-
6
Skull Crusher (Barbell)
3 Sets
8-10 Reps
-
7
Face Pull
3 Sets
10-12 Reps
-