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UPPER-LOWER-FULL

by André Guerreiro
9 athletes joined

Program Description

Begginer friendly made to stimulate muscle hypertrophy and gain strength, low volume low frequency balanced volume.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 07, 2024 07:51
  • Last Edited
    Jun 18, 2025 10:43

Summary

Transform your physique with the UPPER-LOWER-FULL program, a comprehensive 12-week strength training regimen designed for dedicated lifters. Train three days a week, alternating between upper body, lower body, and full-body workouts that target all major muscle groups. Each session emphasizes progressive overload, pushing you to perform movements until failure for maximum gains. Equip yourself with a full gym and get ready to elevate your strength and physique to new heights!
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.9%
Hamstrings
13%
Quadriceps
9.6%
Lats
8.1%
Chest
7.8%
Calves
7.8%
Upper Back
7.2%
Biceps
7%
Triceps
7%
Front Delts
5.8%
Lower Back
4.7%
Middle Delts
3.4%
Abs
2.7%
Forearms
0.7%
Rear Delts
0.7%
Abductors
0.7%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Lat Pulldown
4
-
3
Tricep Pushdown (Cable)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Lat Pulldown
4
-
3
Tricep Pushdown (Cable)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Lat Pulldown
4
-
3
Tricep Pushdown (Cable)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Lat Pulldown
4
-
3
Tricep Pushdown (Cable)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Lat Pulldown
4
-
3
Tricep Pushdown (Cable)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Lat Pulldown
4
-
3
Tricep Pushdown (Cable)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Lat Pulldown
4
-
3
Tricep Pushdown (Cable)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Lat Pulldown
4
-
3
Tricep Pushdown (Cable)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Lat Pulldown
4
-
3
Tricep Pushdown (Cable)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Lat Pulldown
4
-
3
Tricep Pushdown (Cable)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Lat Pulldown
4
-
3
Tricep Pushdown (Cable)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Lat Pulldown
4
-
3
Tricep Pushdown (Cable)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
2
-
4
Glute Kickback
4
-
5
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
2
-
4
Glute Kickback
4
-
5
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
2
-
4
Glute Kickback
4
-
5
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
2
-
4
Glute Kickback
4
-
5
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
2
-
4
Glute Kickback
4
-
5
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
2
-
4
Glute Kickback
4
-
5
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
2
-
4
Glute Kickback
4
-
5
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
2
-
4
Glute Kickback
4
-
5
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
2
-
4
Glute Kickback
4
-
5
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
2
-
4
Glute Kickback
4
-
5
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
2
-
4
Glute Kickback
4
-
5
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
2
-
4
Glute Kickback
4
-
5
Seated Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Cable)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Press (45 Degrees)
3
-
5
Leg Curl
3
-
6
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Cable)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Press (45 Degrees)
3
-
5
Leg Curl
3
-
6
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Cable)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Press (45 Degrees)
3
-
5
Leg Curl
3
-
6
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Cable)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Press (45 Degrees)
3
-
5
Leg Curl
3
-
6
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Cable)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Press (45 Degrees)
3
-
5
Leg Curl
3
-
6
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Cable)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Press (45 Degrees)
3
-
5
Leg Curl
3
-
6
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Cable)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Press (45 Degrees)
3
-
5
Leg Curl
3
-
6
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Cable)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Press (45 Degrees)
3
-
5
Leg Curl
3
-
6
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Cable)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Press (45 Degrees)
3
-
5
Leg Curl
3
-
6
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Cable)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Press (45 Degrees)
3
-
5
Leg Curl
3
-
6
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Cable)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Press (45 Degrees)
3
-
5
Leg Curl
3
-
6
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Cable)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Press (45 Degrees)
3
-
5
Leg Curl
3
-
6
Seated Calf Raise
3
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
4 Sets
-
2
Lat Pulldown
4 Sets
-
3
Tricep Pushdown (Cable)
2 Sets
-
4
Bicep Curl (Dumbbell)
3 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Seated Row (Cable)
4 Sets
-
3
Hip Thrust (Barbell)
3 Sets
-
4
Leg Press (45 Degrees)
3 Sets
-
5
Leg Curl
3 Sets
-
6
Seated Calf Raise
3 Sets
-
Day 2
1
Hack Squat
3 Sets
-
2
Romanian Deadlift (Barbell)
3 Sets
-
3
Leg Extension
2 Sets
-
4
Glute Kickback
4 Sets
-
5
Seated Calf Raise
4 Sets
-