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Upper lower 2P

by Leith M.
4 athletes joined

Program Description

Advanced Science-Based Bodybuilding Gym Programme - must be proper wham do ts - goon thrice daily for recovery - brings straps an that 

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    80 minutes
  • Created
    Aug 02, 2025 08:06
  • Last Edited
    Aug 20, 2025 10:43

Summary

Elevate your training with the Upper Lower 2 program, a focused 1-week plan designed for dedicated lifters. This 4-day split targets both upper and lower body, ensuring balanced strength development and muscle growth. Expect to tackle compound lifts like the Bench Press and Hack Squat, alongside isolation exercises to sculpt your physique. Perfect for those ready to push their limits and maximize their gym time, this program is your roadmap to achieving serious gains. Get ready to transform your workouts and unleash your potential!
Muscle Engagement
Front
Back
MuscleSet
Triceps
9.8%
Glutes
8.5%
Biceps
8.3%
Quadriceps
7.7%
Hamstrings
7.5%
Front Delts
6.6%
Upper Back
6.6%
Chest
6.2%
Lats
6.2%
Middle Delts
6%
Abs
5.4%
Rear Delts
4.4%
Abductors
4.1%
Adductors
4.1%
Calves
4.1%
Lower Back
3.1%
Forearms
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 10
2
Pull-Up (Weighted)
2
4-6 reps
RPE 10
3
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 10
4
Pec Deck (Machine)
1
4-6 reps
RPE 10
5
Reverse Pec Deck
2
6-8 reps
RPE 10
6
Keenan Flap
1
6-8 reps
RPE 10
7
Incline Curl (Dumbbell)
1
4-6 reps
RPE 10
8
Hammer Curl (Cable)
1
4-6 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
4-6 reps
RPE 10
10
Tricep Pushdown (Cable)
2
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
3-5 reps
RPE 10
2
Hamstring Curl
2
4-6 reps
RPE 10
3
Leg Extension
1
4-6 reps
RPE 10
4
Hip Abductor (Machine)
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Single Leg Press
1
6-8 reps
RPE 10
7
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
8
Abs Crunch (Weighted)
2
4-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 10
2
Lat Pulldown
2
4-6 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
4
Reverse Pec Deck
2
6-8 reps
RPE 10
5
Chest Fly (Cable)
1
4-6 reps
RPE 10
6
Single Arm Row (Cable)
1
6-8 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
One Arm Lateral Raise (Cable)
1
6-8 reps
RPE 10
9
Single Arm Tricep Extension (Cable)
1
4-6 reps
RPE 10
10
Hammer Curl (Cable)
1
4-6 reps
RPE 10
11
Preacher Curl (Dumbbell)
1
4-6 reps
RPE 10
12
Incline Curl (Dumbbell)
1
4-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
3-5 reps
RPE 10
2
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
3
Bulgarian Split Squat (Barbell)
1
4-6 reps
RPE 10
4
Hamstring Curl
1
6-8 reps
RPE 10
5
Leg Extension
2
4-6 reps
RPE 10
6
Hip Abductor (Machine)
2
6-8 reps
RPE 10
7
Hip Adductor (Machine)
2
6-8 reps
RPE 10
8
Abs Crunch (Weighted)
2
4-6 reps
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
3-5 Reps
@10
2
Pull-Up (Weighted)
2 Sets
4-6 Reps
@10
3
Shoulder Press (Plate Loaded)
2 Sets
4-6 Reps
@10
4
Pec Deck (Machine)
1 Set
4-6 Reps
@10
5
Reverse Pec Deck
2 Sets
6-8 Reps
@10
6
Keenan Flap
1 Set
6-8 Reps
@10
7
Incline Curl (Dumbbell)
1 Set
4-6 Reps
@10
8
Hammer Curl (Cable)
1 Set
4-6 Reps
@10
9
Preacher Curl (Dumbbell)
1 Set
4-6 Reps
@10
10
Tricep Pushdown (Cable)
2 Sets
4-6 Reps
@10
Day 2
1
Hack Squat
2 Sets
3-5 Reps
@10
2
Hamstring Curl
2 Sets
4-6 Reps
@10
3
Leg Extension
1 Set
4-6 Reps
@10
4
Hip Abductor (Machine)
2 Sets
6-8 Reps
@10
5
Hip Adductor (Machine)
2 Sets
6-8 Reps
@10
6
Single Leg Press
1 Set
6-8 Reps
@10
7
Calf Raise (Leg Press)
2 Sets
6-8 Reps
@10
8
Abs Crunch (Weighted)
2 Sets
4-6 Reps
@10
Day 3
1
Bench Press (Barbell)
2 Sets
3-5 Reps
@10
2
Lat Pulldown
2 Sets
4-6 Reps
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
4-6 Reps
@10
4
Reverse Pec Deck
2 Sets
6-8 Reps
@10
5
Chest Fly (Cable)
1 Set
4-6 Reps
@10
6
Single Arm Row (Cable)
1 Set
6-8 Reps
@10
7
Overhead Tricep Extension (Cable)
2 Sets
6-8 Reps
@10
8
One Arm Lateral Raise (Cable)
1 Set
6-8 Reps
@10
9
Single Arm Tricep Extension (Cable)
1 Set
4-6 Reps
@10
10
Hammer Curl (Cable)
1 Set
4-6 Reps
@10
11
Preacher Curl (Dumbbell)
1 Set
4-6 Reps
@10
12
Incline Curl (Dumbbell)
1 Set
4-6 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
3-5 Reps
@10
2
Calf Raise (Leg Press)
2 Sets
6-8 Reps
@10
3
Bulgarian Split Squat (Barbell)
1 Set
4-6 Reps
@10
4
Hamstring Curl
1 Set
6-8 Reps
@10
5
Leg Extension
2 Sets
4-6 Reps
@10
6
Hip Abductor (Machine)
2 Sets
6-8 Reps
@10
7
Hip Adductor (Machine)
2 Sets
6-8 Reps
@10
8
Abs Crunch (Weighted)
2 Sets
4-6 Reps
@10