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Regular Upper/Lower program

by Astroboy 3.

Program Description

Muscle building. Feedback on what's lacking/too much would be greatly appreciated

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 10, 2025 12:58
  • Last Edited
    Jun 18, 2025 07:50

Summary

Unlock your strength potential with this 8-week Regular Upper/Lower program, designed for those ready to elevate their training. Comprising four sessions per week, this program balances upper and lower body workouts, featuring compound and isolation exercises like the Smith Machine Bench Press and Romanian Deadlift. Each session is structured to maximize muscle engagement and promote growth, ensuring you stay motivated and challenged throughout your fitness journey. Get ready to build a stronger, more defined physique!
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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
Bench Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
-
3
Pec Deck (Machine)
1
AMRAP
-
4
T-Bar Row
2
8-12 reps
-
5
Shoulder Press (Plate Loaded)
2
5-8 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
One Arm Lateral Raise (Cable)
2
6-10 reps
-
9
Wrist Curls
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
-
3
Pec Deck (Machine)
1
AMRAP
-
4
T-Bar Row
2
8-12 reps
-
5
Shoulder Press (Plate Loaded)
2
5-8 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
One Arm Lateral Raise (Cable)
2
6-10 reps
-
9
Wrist Curls
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
-
3
Pec Deck (Machine)
1
AMRAP
-
4
T-Bar Row
2
8-12 reps
-
5
Shoulder Press (Plate Loaded)
2
5-8 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
One Arm Lateral Raise (Cable)
2
6-10 reps
-
9
Wrist Curls
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
-
3
Pec Deck (Machine)
1
AMRAP
-
4
T-Bar Row
2
8-12 reps
-
5
Shoulder Press (Plate Loaded)
2
5-8 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
One Arm Lateral Raise (Cable)
2
6-10 reps
-
9
Wrist Curls
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
-
3
Pec Deck (Machine)
1
AMRAP
-
4
T-Bar Row
2
8-12 reps
-
5
Shoulder Press (Plate Loaded)
2
5-8 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
One Arm Lateral Raise (Cable)
2
6-10 reps
-
9
Wrist Curls
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
-
3
Pec Deck (Machine)
1
AMRAP
-
4
T-Bar Row
2
8-12 reps
-
5
Shoulder Press (Plate Loaded)
2
5-8 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
One Arm Lateral Raise (Cable)
2
6-10 reps
-
9
Wrist Curls
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
-
3
Pec Deck (Machine)
1
AMRAP
-
4
T-Bar Row
2
8-12 reps
-
5
Shoulder Press (Plate Loaded)
2
5-8 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
One Arm Lateral Raise (Cable)
2
6-10 reps
-
9
Wrist Curls
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
-
3
Pec Deck (Machine)
1
AMRAP
-
4
T-Bar Row
2
8-12 reps
-
5
Shoulder Press (Plate Loaded)
2
5-8 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
One Arm Lateral Raise (Cable)
2
6-10 reps
-
9
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Leg Extension
1
AMRAP
-
5
Hamstring Curl
1
AMRAP
-
6
Power Shrug
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
6-10 reps
-
8
Oblique Crunch
2
8-12 reps
-
9
Neck Extension
3
8-12 reps
-
10
Neck Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Leg Extension
1
AMRAP
-
5
Hamstring Curl
1
AMRAP
-
6
Power Shrug
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
6-10 reps
-
8
Oblique Crunch
2
8-12 reps
-
9
Neck Extension
3
8-12 reps
-
10
Neck Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Leg Extension
1
AMRAP
-
5
Hamstring Curl
1
AMRAP
-
6
Power Shrug
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
6-10 reps
-
8
Oblique Crunch
2
8-12 reps
-
9
Neck Extension
3
8-12 reps
-
10
Neck Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Leg Extension
1
AMRAP
-
5
Hamstring Curl
1
AMRAP
-
6
Power Shrug
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
6-10 reps
-
8
Oblique Crunch
2
8-12 reps
-
9
Neck Extension
3
8-12 reps
-
10
Neck Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Leg Extension
1
AMRAP
-
5
Hamstring Curl
1
AMRAP
-
6
Power Shrug
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
6-10 reps
-
8
Oblique Crunch
2
8-12 reps
-
9
Neck Extension
3
8-12 reps
-
10
Neck Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Leg Extension
1
AMRAP
-
5
Hamstring Curl
1
AMRAP
-
6
Power Shrug
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
6-10 reps
-
8
Oblique Crunch
2
8-12 reps
-
9
Neck Extension
3
8-12 reps
-
10
Neck Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Leg Extension
1
AMRAP
-
5
Hamstring Curl
1
AMRAP
-
6
Power Shrug
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
6-10 reps
-
8
Oblique Crunch
2
8-12 reps
-
9
Neck Extension
3
8-12 reps
-
10
Neck Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Leg Extension
1
AMRAP
-
5
Hamstring Curl
1
AMRAP
-
6
Power Shrug
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
6-10 reps
-
8
Oblique Crunch
2
8-12 reps
-
9
Neck Extension
3
8-12 reps
-
10
Neck Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Chin-Up (Bodyweight)
3
6-10 reps
-
3
Pec Deck (Machine)
1
AMRAP
-
4
T-Bar Row
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
7
One Arm Lateral Raise (Cable)
3
6-10 reps
-
8
Wrist Curls
3
10-15 reps
-
9
Reverse Pec Deck
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Chin-Up (Bodyweight)
3
6-10 reps
-
3
Pec Deck (Machine)
1
AMRAP
-
4
T-Bar Row
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
7
One Arm Lateral Raise (Cable)
3
6-10 reps
-
8
Wrist Curls
3
10-15 reps
-
9
Reverse Pec Deck
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Chin-Up (Bodyweight)
3
6-10 reps
-
3
Pec Deck (Machine)
1
AMRAP
-
4
T-Bar Row
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
7
One Arm Lateral Raise (Cable)
3
6-10 reps
-
8
Wrist Curls
3
10-15 reps
-
9
Reverse Pec Deck
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Chin-Up (Bodyweight)
3
6-10 reps
-
3
Pec Deck (Machine)
1
AMRAP
-
4
T-Bar Row
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
7
One Arm Lateral Raise (Cable)
3
6-10 reps
-
8
Wrist Curls
3
10-15 reps
-
9
Reverse Pec Deck
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Chin-Up (Bodyweight)
3
6-10 reps
-
3
Pec Deck (Machine)
1
AMRAP
-
4
T-Bar Row
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
7
One Arm Lateral Raise (Cable)
3
6-10 reps
-
8
Wrist Curls
3
10-15 reps
-
9
Reverse Pec Deck
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Chin-Up (Bodyweight)
3
6-10 reps
-
3
Pec Deck (Machine)
1
AMRAP
-
4
T-Bar Row
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
7
One Arm Lateral Raise (Cable)
3
6-10 reps
-
8
Wrist Curls
3
10-15 reps
-
9
Reverse Pec Deck
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Chin-Up (Bodyweight)
3
6-10 reps
-
3
Pec Deck (Machine)
1
AMRAP
-
4
T-Bar Row
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
7
One Arm Lateral Raise (Cable)
3
6-10 reps
-
8
Wrist Curls
3
10-15 reps
-
9
Reverse Pec Deck
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Chin-Up (Bodyweight)
3
6-10 reps
-
3
Pec Deck (Machine)
1
AMRAP
-
4
T-Bar Row
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
7
One Arm Lateral Raise (Cable)
3
6-10 reps
-
8
Wrist Curls
3
10-15 reps
-
9
Reverse Pec Deck
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Leg Extension
1
AMRAP
-
5
Hamstring Curl
1
AMRAP
-
6
Power Shrug
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
6-10 reps
-
8
Oblique Crunch
2
8-12 reps
-
9
Neck Curl
3
8-12 reps
-
10
Neck Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Leg Extension
1
AMRAP
-
5
Hamstring Curl
1
AMRAP
-
6
Power Shrug
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
6-10 reps
-
8
Oblique Crunch
2
8-12 reps
-
9
Neck Curl
3
8-12 reps
-
10
Neck Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Leg Extension
1
AMRAP
-
5
Hamstring Curl
1
AMRAP
-
6
Power Shrug
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
6-10 reps
-
8
Oblique Crunch
2
8-12 reps
-
9
Neck Curl
3
8-12 reps
-
10
Neck Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Leg Extension
1
AMRAP
-
5
Hamstring Curl
1
AMRAP
-
6
Power Shrug
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
6-10 reps
-
8
Oblique Crunch
2
8-12 reps
-
9
Neck Curl
3
8-12 reps
-
10
Neck Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Leg Extension
1
AMRAP
-
5
Hamstring Curl
1
AMRAP
-
6
Power Shrug
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
6-10 reps
-
8
Oblique Crunch
2
8-12 reps
-
9
Neck Curl
3
8-12 reps
-
10
Neck Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Leg Extension
1
AMRAP
-
5
Hamstring Curl
1
AMRAP
-
6
Power Shrug
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
6-10 reps
-
8
Oblique Crunch
2
8-12 reps
-
9
Neck Curl
3
8-12 reps
-
10
Neck Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Leg Extension
1
AMRAP
-
5
Hamstring Curl
1
AMRAP
-
6
Power Shrug
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
6-10 reps
-
8
Oblique Crunch
2
8-12 reps
-
9
Neck Curl
3
8-12 reps
-
10
Neck Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Leg Extension
1
AMRAP
-
5
Hamstring Curl
1
AMRAP
-
6
Power Shrug
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
6-10 reps
-
8
Oblique Crunch
2
8-12 reps
-
9
Neck Curl
3
8-12 reps
-
10
Neck Extension
3
8-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Smith Machine)
3 Sets
6-10 Reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
6-10 Reps
-
3
Pec Deck (Machine)
1 Set
AMRAP
-
4
T-Bar Row
2 Sets
8-12 Reps
-
5
Shoulder Press (Plate Loaded)
2 Sets
5-8 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
-
7
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
-
8
One Arm Lateral Raise (Cable)
2 Sets
6-10 Reps
-
9
Wrist Curls
3 Sets
10-15 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
2
Hack Squat
3 Sets
6-10 Reps
-
3
Seated Calf Raise
3 Sets
10-15 Reps
-
4
Leg Extension
1 Set
AMRAP
-
5
Hamstring Curl
1 Set
AMRAP
-
6
Power Shrug
2 Sets
AMRAP
-
7
Decline Sit Up (Weighted)
3 Sets
6-10 Reps
-
8
Oblique Crunch
2 Sets
8-12 Reps
-
9
Neck Extension
3 Sets
8-12 Reps
-
10
Neck Curl
3 Sets
8-12 Reps
-
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
-
2
Chin-Up (Bodyweight)
3 Sets
6-10 Reps
-
3
Pec Deck (Machine)
1 Set
AMRAP
-
4
T-Bar Row
2 Sets
8-12 Reps
-
5
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
-
7
One Arm Lateral Raise (Cable)
3 Sets
6-10 Reps
-
8
Wrist Curls
3 Sets
10-15 Reps
-
9
Reverse Pec Deck
1 Set
AMRAP
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
2
Hack Squat
3 Sets
6-10 Reps
-
3
Seated Calf Raise
3 Sets
10-15 Reps
-
4
Leg Extension
1 Set
AMRAP
-
5
Hamstring Curl
1 Set
AMRAP
-
6
Power Shrug
2 Sets
AMRAP
-
7
Decline Sit Up (Weighted)
3 Sets
6-10 Reps
-
8
Oblique Crunch
2 Sets
8-12 Reps
-
9
Neck Curl
3 Sets
8-12 Reps
-
10
Neck Extension
3 Sets
8-12 Reps
-