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Usenu's Upper-Lower

by Usenu

Program Description

The program is focused on upper body, but your legs will grow just fine with once a week. If it's a weak point, go 4 days and do 2 lower days. Use simple double progression on the compound exercises. For the isolations, do rest pause. Use the first set as a tracking marker. When you get clean reps at the top of the range, increase the weight and keep doing your extra 2 rest pause sets. Go 0/1 rir on most of your sets. For behind the neck presses, start with the empty bar. If you have mobility issues, you can swap with regular shoulder press or incline press.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 30, 2026 05:54
  • Last Edited
    Jan 30, 2026 06:13
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.2%
Front Delts
11.2%
Biceps
10.2%
Hamstrings
9.1%
Lats
8.1%
Upper Back
8.1%
Middle Delts
6.1%
Quadriceps
6.1%
Glutes
6.1%
Abs
4.6%
Chest
4.1%
Rear Delts
3%
Forearms
3%
Calves
3%
Lower Back
1.5%
Adductors
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
5-8 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
1
2
12-20 reps
-
-
-
6
Tricep Pushdown (Cable)
1
2
10-15 reps
-
-
-
7
Bicep Curl (Cable)
1
2
10-15 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
5-8 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
1
2
12-20 reps
-
-
-
6
Tricep Pushdown (Cable)
1
2
10-15 reps
-
-
-
7
Bicep Curl (Cable)
1
2
10-15 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
5-8 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
1
2
12-20 reps
-
-
-
6
Tricep Pushdown (Cable)
1
2
10-15 reps
-
-
-
7
Bicep Curl (Cable)
1
2
10-15 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
2
B-Stance Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Extension
1
2
10-15 reps
-
-
-
4
Leg Curl
1
2
10-15 reps
-
-
-
5
Standing Calf Raise
1
2
12-20 reps
-
-
-
6
Hanging Knee Raise
1
2
10-15 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
2
B-Stance Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Extension
1
2
10-15 reps
-
-
-
4
Leg Curl
1
2
10-15 reps
-
-
-
5
Standing Calf Raise
1
2
12-20 reps
-
-
-
6
Hanging Knee Raise
1
2
10-15 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
2
B-Stance Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Extension
1
2
10-15 reps
-
-
-
4
Leg Curl
1
2
10-15 reps
-
-
-
5
Standing Calf Raise
1
2
12-20 reps
-
-
-
6
Hanging Knee Raise
1
2
10-15 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
5-8 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
1
2
12-20 reps
-
-
-
6
Tricep Pushdown (Cable)
1
2
10-15 reps
-
-
-
7
Bicep Curl (Cable)
1
2
10-15 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
5-8 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
1
2
12-20 reps
-
-
-
6
Tricep Pushdown (Cable)
1
2
10-15 reps
-
-
-
7
Bicep Curl (Cable)
1
2
10-15 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
5-8 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
1
2
12-20 reps
-
-
-
6
Tricep Pushdown (Cable)
1
2
10-15 reps
-
-
-
7
Bicep Curl (Cable)
1
2
10-15 reps
-
-
-
Week 1
1 / 3 Weeks
Day 1
1
Dip (Weighted)
2 Sets
5-8 Reps
-
2
Pull-Up (Weighted)
2 Sets
5-8 Reps
-
3
Behind-The-Neck Press (Smith Machine)
2 Sets
8-12 Reps
-
4
Seated Row (Cable)
2 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
12-20 Reps
-
-
-
6
Tricep Pushdown (Cable)
1 Set
2 Sets
10-15 Reps
-
-
-
7
Bicep Curl (Cable)
1 Set
2 Sets
10-15 Reps
-
-
-
Day 3
1
Dip (Weighted)
2 Sets
5-8 Reps
-
2
Pull-Up (Weighted)
2 Sets
5-8 Reps
-
3
Behind-The-Neck Press (Smith Machine)
2 Sets
8-12 Reps
-
4
Seated Row (Cable)
2 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
12-20 Reps
-
-
-
6
Tricep Pushdown (Cable)
1 Set
2 Sets
10-15 Reps
-
-
-
7
Bicep Curl (Cable)
1 Set
2 Sets
10-15 Reps
-
-
-
Day 2
1
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
-
2
B-Stance Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
3
Leg Extension
1 Set
2 Sets
10-15 Reps
-
-
-
4
Leg Curl
1 Set
2 Sets
10-15 Reps
-
-
-
5
Standing Calf Raise
1 Set
2 Sets
12-20 Reps
-
-
-
6
Hanging Knee Raise
1 Set
2 Sets
10-15 Reps
-
-
-