Program Description
Transform your physique with the Upper Lower program, a comprehensive 9-week bodybuilding journey designed for intermediate lifters. This program features 36 workouts, each lasting around 50 minutes, focusing on both upper and lower body strength. With a full gym's worth of equipment at your disposal, you'll engage in targeted exercises like the Shoulder Press, Leg Curl, and Pull-Up, ensuring balanced muscle development and optimal gains. Get ready to push your limits and sculpt your body like never before!
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout50 minutes
- CreatedSep 03, 2025 09:15
- Last EditedSep 03, 2025 09:32
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.4%
Hamstrings
12.4%
Calves
10%
Chest
8.7%
Biceps
8.7%
Triceps
8%
Front Delts
8%
Middle Delts
6.7%
Upper Back
6%
Lats
6%
Glutes
5.4%
Adductors
1.7%
Forearms
1.3%
Abs
1.3%
Lower Back
1%
Abductors
0.7%
Rear Delts
0.7%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 8
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 8
3
Pec Deck (Machine)
2
4-8 reps
RPE 8
4
Lying Tricep Extension (Barbell)
2
4-8 reps
RPE 8
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Lying Tricep Extension (Barbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Lying Tricep Extension (Barbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Lying Tricep Extension (Barbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Lying Tricep Extension (Barbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Lying Tricep Extension (Barbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Lying Tricep Extension (Barbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Lying Tricep Extension (Barbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Lying Tricep Extension (Barbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
RPE 8
2
Leg Press (45 Degrees)
2
4-8 reps
RPE 8
3
Calf Raise (Leg Press)
3
6-10 reps
RPE 8
4
Hip Adductor (Machine)
1
4-8 reps
RPE 8
5
Leg Extension
2
4-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
4-8 reps
RPE 9
3
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
4
Hip Adductor (Machine)
1
4-8 reps
RPE 9
5
Leg Extension
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
4-8 reps
RPE 9
3
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
4
Hip Adductor (Machine)
1
4-8 reps
RPE 9
5
Leg Extension
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
4-8 reps
RPE 9
3
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
4
Hip Adductor (Machine)
1
4-8 reps
RPE 9
5
Leg Extension
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
4-8 reps
RPE 9
3
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
4
Hip Adductor (Machine)
1
4-8 reps
RPE 9
5
Leg Extension
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
4-8 reps
RPE 9
3
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
4
Hip Adductor (Machine)
1
4-8 reps
RPE 9
5
Leg Extension
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
4-8 reps
RPE 9
3
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
4
Hip Adductor (Machine)
1
4-8 reps
RPE 9
5
Leg Extension
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
4-8 reps
RPE 9
3
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
4
Hip Adductor (Machine)
1
4-8 reps
RPE 9
5
Leg Extension
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
4-8 reps
RPE 9
3
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
4
Hip Adductor (Machine)
1
4-8 reps
RPE 9
5
Leg Extension
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-8 reps
RPE 8
2
Dip (Weighted)
2
4-8 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
2
4-8 reps
RPE 8
4
Lying Side Lateral Raise
2
4-8 reps
RPE 8
5
Incline Curl (Dumbbell)
2
4-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-8 reps
RPE 9
2
Dip (Weighted)
2
4-8 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
4-8 reps
RPE 9
4
Lying Side Lateral Raise
2
4-8 reps
RPE 9
5
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-8 reps
RPE 9
2
Dip (Weighted)
2
4-8 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
4-8 reps
RPE 9
4
Lying Side Lateral Raise
2
4-8 reps
RPE 9
5
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-8 reps
RPE 9
2
Dip (Weighted)
2
4-8 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
4-8 reps
RPE 9
4
Lying Side Lateral Raise
2
4-8 reps
RPE 9
5
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-8 reps
RPE 9
2
Dip (Weighted)
2
4-8 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
4-8 reps
RPE 9
4
Lying Side Lateral Raise
2
4-8 reps
RPE 9
5
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-8 reps
RPE 9
2
Dip (Weighted)
2
4-8 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
4-8 reps
RPE 9
4
Lying Side Lateral Raise
2
4-8 reps
RPE 9
5
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-8 reps
RPE 9
2
Dip (Weighted)
2
4-8 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
4-8 reps
RPE 9
4
Lying Side Lateral Raise
2
4-8 reps
RPE 9
5
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-8 reps
RPE 9
2
Dip (Weighted)
2
4-8 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
4-8 reps
RPE 9
4
Lying Side Lateral Raise
2
4-8 reps
RPE 9
5
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-8 reps
RPE 9
2
Dip (Weighted)
2
4-8 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
4-8 reps
RPE 9
4
Lying Side Lateral Raise
2
4-8 reps
RPE 9
5
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-8 reps
RPE 8
2
Split Squat (Smith Machine)
2
4-8 reps
RPE 8
3
Leg Extension
2
4-8 reps
RPE 8
4
Leg Curl
2
4-8 reps
RPE 8
5
Calf Raise (Machine)
3
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-8 reps
RPE 9
2
Split Squat (Smith Machine)
2
4-8 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Leg Curl
2
4-8 reps
RPE 9
5
Calf Raise (Machine)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-8 reps
RPE 9
2
Split Squat (Smith Machine)
2
4-8 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Leg Curl
2
4-8 reps
RPE 9
5
Calf Raise (Machine)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-8 reps
RPE 9
2
Split Squat (Smith Machine)
2
4-8 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Leg Curl
2
4-8 reps
RPE 9
5
Calf Raise (Machine)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-8 reps
RPE 9
2
Split Squat (Smith Machine)
2
4-8 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Leg Curl
2
4-8 reps
RPE 9
5
Calf Raise (Machine)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-8 reps
RPE 9
2
Split Squat (Smith Machine)
2
4-8 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Leg Curl
2
4-8 reps
RPE 9
5
Calf Raise (Machine)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-8 reps
RPE 9
2
Split Squat (Smith Machine)
2
4-8 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Leg Curl
2
4-8 reps
RPE 9
5
Calf Raise (Machine)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-8 reps
RPE 9
2
Split Squat (Smith Machine)
2
4-8 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Leg Curl
2
4-8 reps
RPE 9
5
Calf Raise (Machine)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-8 reps
RPE 9
2
Split Squat (Smith Machine)
2
4-8 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Leg Curl
2
4-8 reps
RPE 9
5
Calf Raise (Machine)
3
6-10 reps
RPE 9
Week 1
1 / 9 Weeks
Day 1
1
Shoulder Press (Machine)2 Sets
4-8 Reps
@8
2
Chest Supported Row (Machine)2 Sets
4-8 Reps
@8
3
Pec Deck (Machine)2 Sets
4-8 Reps
@8
4
Lying Tricep Extension (Barbell)2 Sets
4-8 Reps
@8
5
Preacher Curl (Dumbbell)2 Sets
4-8 Reps
@8
Day 2
1
Leg Curl2 Sets
4-8 Reps
@8
2
Leg Press (45 Degrees)2 Sets
4-8 Reps
@8
3
Calf Raise (Leg Press)3 Sets
6-10 Reps
@8
4
Hip Adductor (Machine)1 Set
4-8 Reps
@8
5
Leg Extension2 Sets
4-8 Reps
@8
Day 3
1
Pull-Up (Weighted)2 Sets
4-8 Reps
@8
2
Dip (Weighted)2 Sets
4-8 Reps
@8
3
Incline Chest Fly (Dumbbell)2 Sets
4-8 Reps
@8
4
Lying Side Lateral Raise2 Sets
4-8 Reps
@8
5
Incline Curl (Dumbbell)2 Sets
4-8 Reps
@8
Day 4
1
Stiff Leg Deadlift1 Set
4-8 Reps
@8
2
Split Squat (Smith Machine)2 Sets
4-8 Reps
@8
3
Leg Extension2 Sets
4-8 Reps
@8
4
Leg Curl2 Sets
4-8 Reps
@8
5
Calf Raise (Machine)3 Sets
6-10 Reps
@8