Upper Lower

by Caleb

Program Description

Elevate your training with the Upper Lower program, designed to maximize muscle growth and sculpt your physique in just one week. This 4-day split focuses on alternating upper and lower body workouts, featuring a variety of exercises like Shoulder Presses and Bulgarian Split Squats that target all major muscle groups. With each session lasting around 120 minutes, you'll build strength and endurance while honing your technique. Perfect for novice lifters, this program provides a solid foundation for your bodybuilding journey. Get ready to transform your body!

Program Overview

Level
Novice
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
120 minutes
Created
Aug 03, 2025 02:47
Last Edited
Aug 03, 2025 03:02

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Shoulder Press (Machine)

8 reps

RPE 6

RPE 9.5

Lateral Raise (Cable)

6 reps

RPE 6

RPE 9

Lat Pulldown

8 reps

RPE 6

RPE 9

Seated Row (Cable)

8 reps

RPE 6

RPE 9

Kelso Shrug

8 reps

RPE 6

RPE 8.5

Single Arm Tricep Extension (Cable)

6 reps

RPE 6

RPE 9.5

JM Press (Smith Machine)

6 reps

RPE 6

RPE 9

Preacher Curl (Dumbbell)

8 reps

RPE 6

RPE 9

Chest Fly (Machine)

8 reps

RPE 6

RPE 9.5

Incline Chest Press (Machine)

8 reps

RPE 6

RPE 9

Side Crunch (Cable)

8 reps

RPE 6

RPE 7.5

Day 2

Split Squat (Dumbbell)

6 reps

RPE 6

RPE 9

Squat (Dumbbell)

8 reps

RPE 6

RPE 8.5

Stiff Leg Deadlift

8 reps

RPE 6

RPE 8

Standing Calf Raise

8 reps

RPE 6

RPE 7.5

Day 3

Shoulder Press (Machine)

8 reps

RPE 6

RPE 9.5

Lateral Raise (Cable)

6 reps

RPE 6

RPE 9

Lat Pulldown

8 reps

RPE 6

RPE 9

Seated Row (Cable)

8 reps

RPE 6

RPE 9

Kelso Shrug

8 reps

RPE 6

RPE 8.5

Single Arm Tricep Extension (Cable)

6 reps

RPE 6

RPE 9.5

JM Press (Smith Machine)

6 reps

RPE 6

RPE 9

Preacher Curl (Dumbbell)

8 reps

RPE 6

RPE 9

Chest Fly (Machine)

8 reps

RPE 6

RPE 9.5

Incline Chest Press (Machine)

8 reps

RPE 6

RPE 9

Side Crunch (Cable)

8 reps

RPE 6

RPE 7.5

Day 4

Bulgarian Split Squat (Dumbbell)

6 reps

RPE 8

RPE 10

Clean Deadlift

8 reps

RPE 9

Standing Calf Raise

8 reps

RPE 6.5

RPE 7.5

Day 1

Shoulder Press (Machine)

1 Set

2 Sets

8 Reps

@9.5

Lateral Raise (Cable)

1 Set

2 Sets

6 Reps

Lat Pulldown

1 Set

2 Sets

8 Reps

Seated Row (Cable)

1 Set

2 Sets

8 Reps

Kelso Shrug

1 Set

2 Sets

8 Reps

@8.5

Single Arm Tricep Extension (Cable)

1 Set

2 Sets

6 Reps

@9.5

JM Press (Smith Machine)

1 Set

2 Sets

6 Reps

Preacher Curl (Dumbbell)

1 Set

2 Sets

8 Reps

Chest Fly (Machine)

1 Set

2 Sets

8 Reps

@9.5

Incline Chest Press (Machine)

1 Set

2 Sets

8 Reps

Side Crunch (Cable)

1 Set

2 Sets

8 Reps

@7.5

Day 2

Split Squat (Dumbbell)

1 Set

2 Sets

6 Reps

Squat (Dumbbell)

1 Set

2 Sets

8 Reps

@8.5

Stiff Leg Deadlift

1 Set

2 Sets

8 Reps

Standing Calf Raise

1 Set

2 Sets

8 Reps

@7.5

Day 3

Shoulder Press (Machine)

1 Set

2 Sets

8 Reps

@9.5

Lateral Raise (Cable)

1 Set

2 Sets

6 Reps

Lat Pulldown

1 Set

2 Sets

8 Reps

Seated Row (Cable)

1 Set

2 Sets

8 Reps

Kelso Shrug

1 Set

2 Sets

8 Reps

@8.5

Single Arm Tricep Extension (Cable)

1 Set

2 Sets

6 Reps

@9.5

JM Press (Smith Machine)

1 Set

2 Sets

6 Reps

Preacher Curl (Dumbbell)

1 Set

2 Sets

8 Reps

Chest Fly (Machine)

1 Set

2 Sets

8 Reps

@9.5

Incline Chest Press (Machine)

1 Set

2 Sets

8 Reps

Side Crunch (Cable)

1 Set

2 Sets

8 Reps

@7.5

Day 4

Bulgarian Split Squat (Dumbbell)

1 Set

6 Reps

@10

Clean Deadlift

2 Sets

8 Reps

Standing Calf Raise

1 Set

2 Sets

8 Reps

@6.5

@7.5