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upper lower SARMS***

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Program Description

Unlock your strength with the Upper Lower SARMS*** program, a dynamic 9-week training regimen designed for serious lifters. Committing just 5 days a week, you'll alternate between upper and lower body workouts, maximizing muscle growth and recovery. This program is tailored to enhance your performance and physique, utilizing advanced techniques to push your limits. Get ready to transform your training and achieve your fitness goals with precision and intensity!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 25, 2026 05:23
  • Last Edited
    Jan 25, 2026 05:25
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.3%
Front Delts
14.4%
Middle Delts
8.7%
Quadriceps
8.7%
Hamstrings
8.7%
Chest
5.8%
Upper Back
5.8%
Lats
5.8%
Glutes
5.8%
Calves
5.8%
Cardio
4.8%
Biceps
2.9%
Abductors
1.4%
Lower Back
1.4%
Abs
1.4%
Forearms
1.4%
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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
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5 reps
-
4
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5 reps
-
4
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5 reps
-
4
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5 reps
-
4
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5 reps
-
4
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5 reps
-
4
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5 reps
-
4
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5 reps
-
4
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5 reps
-
4
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
-
2
Seated Hamstring Curl
3
5 reps
-
3
Seated Calf Raise
3
5 reps
-
4
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
-
2
Seated Hamstring Curl
3
5 reps
-
3
Seated Calf Raise
3
5 reps
-
4
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
-
2
Seated Hamstring Curl
3
5 reps
-
3
Seated Calf Raise
3
5 reps
-
4
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
-
2
Seated Hamstring Curl
3
5 reps
-
3
Seated Calf Raise
3
5 reps
-
4
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
-
2
Seated Hamstring Curl
3
5 reps
-
3
Seated Calf Raise
3
5 reps
-
4
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
-
2
Seated Hamstring Curl
3
5 reps
-
3
Seated Calf Raise
3
5 reps
-
4
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
-
2
Seated Hamstring Curl
3
5 reps
-
3
Seated Calf Raise
3
5 reps
-
4
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
-
2
Seated Hamstring Curl
3
5 reps
-
3
Seated Calf Raise
3
5 reps
-
4
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
-
2
Seated Hamstring Curl
3
5 reps
-
3
Seated Calf Raise
3
5 reps
-
4
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5 reps
-
4
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5 reps
-
4
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5 reps
-
4
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5 reps
-
4
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5 reps
-
4
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5 reps
-
4
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5 reps
-
4
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5 reps
-
4
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5 reps
-
4
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
-
2
Leg Extension
3
5 reps
-
3
Seated Calf Raise
3
5 reps
-
4
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
-
2
Leg Extension
3
5 reps
-
3
Seated Calf Raise
3
5 reps
-
4
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
-
2
Leg Extension
3
5 reps
-
3
Seated Calf Raise
3
5 reps
-
4
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
-
2
Leg Extension
3
5 reps
-
3
Seated Calf Raise
3
5 reps
-
4
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
-
2
Leg Extension
3
5 reps
-
3
Seated Calf Raise
3
5 reps
-
4
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
-
2
Leg Extension
3
5 reps
-
3
Seated Calf Raise
3
5 reps
-
4
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
-
2
Leg Extension
3
5 reps
-
3
Seated Calf Raise
3
5 reps
-
4
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
-
2
Leg Extension
3
5 reps
-
3
Seated Calf Raise
3
5 reps
-
4
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
-
2
Leg Extension
3
5 reps
-
3
Seated Calf Raise
3
5 reps
-
4
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
-
2
Bicep Curl (Cable)
3
5 reps
-
3
Tricep Pushdown (Cable)
3
5 reps
-
4
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
-
2
Bicep Curl (Cable)
3
5 reps
-
3
Tricep Pushdown (Cable)
3
5 reps
-
4
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
-
2
Bicep Curl (Cable)
3
5 reps
-
3
Tricep Pushdown (Cable)
3
5 reps
-
4
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
-
2
Bicep Curl (Cable)
3
5 reps
-
3
Tricep Pushdown (Cable)
3
5 reps
-
4
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
-
2
Bicep Curl (Cable)
3
5 reps
-
3
Tricep Pushdown (Cable)
3
5 reps
-
4
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
-
2
Bicep Curl (Cable)
3
5 reps
-
3
Tricep Pushdown (Cable)
3
5 reps
-
4
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
-
2
Bicep Curl (Cable)
3
5 reps
-
3
Tricep Pushdown (Cable)
3
5 reps
-
4
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
-
2
Bicep Curl (Cable)
3
5 reps
-
3
Tricep Pushdown (Cable)
3
5 reps
-
4
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
-
2
Bicep Curl (Cable)
3
5 reps
-
3
Tricep Pushdown (Cable)
3
5 reps
-
4
Cardio
1
15 mins
-
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2
Barbell Row
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
4
Cardio
1 Set
15 mins
-
Day 2
1
Leg Press
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2
Seated Hamstring Curl
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
3
Seated Calf Raise
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
4
Cardio
1 Set
15 mins
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2
Barbell Row
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
4
Cardio
1 Set
15 mins
-
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2
Leg Extension
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
3
Seated Calf Raise
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
4
Cardio
1 Set
15 mins
-
Day 5
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2
Bicep Curl (Cable)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
4
Cardio
1 Set
15 mins
-