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Upper Lower Best Bodybuilding science based

The Pure Hypertrophy Protocol: A Science-Based Upper/Lower Split for Maximum Muscle Growth and Precise Weak Point Targeting.

Koko Dojcinovski· Apr 2026

1athletes running this program

iOS & Android

Overview

Length

10 weeks

Days / week

5 days

Level

Novice, Intermediate, Advanced

Goal

Muscle

Equipment

Full Gym

Session length

80 min

This training protocol, is a professional-grade system developed through the exhaustive lens of exercise science, clinical trials, and meta-research. The primary objective of this program is to achieve the highest possible level of muscular hypertrophy by leveraging physiological mechanisms identified in contemporary sports science. Every variable—from exercise selection to rest intervals—is rooted in data-driven methodologies designed to optimize muscle protein synthesis and mechanical tension. **Scientific Foundation: The Upper/Lower Split** The program utilizes an **Upper/Lower split** configuration This specific frequency is supported by meta-research suggesting that hitting muscle groups multiple times per week provides a superior hypertrophic stimulus compared to traditional high-volume "bro-splits". This structure ensures that each muscle group receives adequate tension-based stimulation while providing the systemic recovery windows necessary for tissue repair and growth. **Phase Structure and Periodization** To prevent adaptation plateaus and ensure continuous progress, the system is divided into two distinct 5-week blocks: * **Block 1: Build Phase:** Focuses on establishing a high-tension baseline through progressive overload and foundational movement patterns. * **Block 2: Novelty Phase:** Introduces variations in exercise selection and tempo to provide new mechanical stimuli, further driving muscle growth through metabolic stress * **Strategic Recovery:** Week 5 serves as a semi-deload period, intentionally reducing intensity to manage fatigue and prime the central nervous system for the subsequent phase of high-intensity training. **Advanced Hypertrophy Techniques and Intensity** This program is designed for maximum intensity, requiring a high level of mental focus and physical effort Most working sets are prescribed at an **RPE (Rate of Perceived Exertion) of 9–10**, meaning sets are pushed to, or within one repetition of, technical failure. To further enhance muscle growth, the following science-based techniques are integrated: * **Long-length Partials:** Strategically placed to capitalize on stretch-mediated hypertrophy. * **Myo-reps:** A pause-rest method that maintains high motor unit recruitment across the entire set. * **Integrated Partials:** Alternating between full and partial ranges of motion to maintain constant tension on the target tissue. Reverse Pyramid Training: Utilizing heavy loads in the initial sets followed by moderate-intensity back-off sets to maximize both mechanical tension and metabolic stress. Weak Point Targeting and Customization A key characteristic of this protocol is the Weak Point Targeting system. The program includes a comprehensive "Weak Points Table" and a dedicated Weak Point & Arms day, allowing for a customized approach to individual physique development. Users can select specific exercises to address lagging muscle groups, ensuring a balanced and professional aesthetic.

Who it's for

Athletes of all experience levels

Athletes focused on building muscle size

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Hamstrings

12.2%

Front Delts

11.8%

Quadriceps

10.5%

Chest

9.5%

Middle Delts

8.1%

Lats

7.1%

Glutes

Upper Back

6.2%

Biceps

6.2%

Triceps

Abs

4.4%

Calves

3.5%

Rear Delts

3.2%

Forearms

1.7%

Lower Back

1.7%

Abductors

0.9%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Lateral Raise (Dumbbell)	1	10–12 reps	@5
		1	10–12 reps	@5
		1	10–12 reps	@9
		1	10–12 reps	@9
		1	10–12 reps	@10
2	Cross-Body Lat Pull-Around	1	10–12 reps	@5
		1	10–12 reps	@9
		1	10–12 reps	@9
		1	10–12 reps	@10
3	Incline Bench Press (Smith Machine)	1	8–10 reps	@5
		1	8–10 reps	@5
		1	8–10 reps	@5
		1	8–10 reps	@8
		1	8–10 reps	@8
		1	8–10 reps	@9
		1	8–10 reps	@10
4	Chest Supported Row (Machine)	1	8–10 reps	@5
		1	8–10 reps	@5
		1	8–10 reps	@9
		1	8–10 reps	@9
		1	8–10 reps	@9
5	Overhead Cable Triceps Extension (Bar)	1	8–10 reps	@5
		1	8–10 reps	@9
		1	8–10 reps	@10
6	Lat Prayer	1	12–15 reps	@9
		1	12–15 reps	@9
		1	12–15 reps	@10
7	Pec Deck (Machine)	1	8–10 reps	@5
		1	8–10 reps	@8
		1	8–10 reps	@9
		1	8–10 reps	@10

#	Exercise	Sets	Reps	Load
1	Leg Press (45 Degrees)	1	8–10 reps	@8
		1	8–10 reps	@9
		1	8–10 reps	@10
2	Bulgarian Split Squat (Dumbbell)	1	10–12 reps	@9
		1	10–12 reps	@9
		1	10–12 reps	@10
3	Leg Extension	1	8–10 reps	@9
		1	8–10 reps	@9
		1	8–10 reps	@10
4	Lying Leg Curl	1	8–10 reps	@9
		1	8–10 reps	@9
		1	8–10 reps	@10
5	Leg Curl	1	12–15 reps	@9
		1	12–15 reps	@9
		1	12–15 reps	@10
6	Seated Calf Raise	1	12–15 reps	@9
		1	12–15 reps	@9
		1	12–15 reps	@10

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Dumbbell)	1	8–10 reps	@9
		1	8–10 reps	@9
		1	8–10 reps	@10
2	Chest Fly (Machine)	1	10–12 reps	@9
		1	10–12 reps	@9
		1	10–12 reps	@10
3	Lat Pulldown	1	8–10 reps	@9
		1	8–10 reps	@9
		1	8–10 reps	@10
4	Chest Supported Row (Machine)	1	10–12 reps	@9
		1	10–12 reps	@9
		1	10–12 reps	@10
5	Overhead Press (Dumbbell)	1	8–10 reps	@9
		1	8–10 reps	@9
		1	8–10 reps	@10
6	Lateral Raise (Cable)	1	12–15 reps	@9
		1	12–15 reps	@9
		1	12–15 reps	@10
7	Bicep Curl (EZ Bar)	1	10–12 reps	@9
		1	10–12 reps	@9
		1	10–12 reps	@10

#	Exercise	Sets	Reps	Load
1	Hack Squat	1	10–12 reps	@8
		1	10–12 reps	@9
		1	10–12 reps	@10
2	Leg Extension	1	12–15 reps	@9
		1	12–15 reps	@9
		1	12–15 reps	@10
3	Romanian Deadlift (Dumbbell)	1	10–12 reps	@9
		1	10–12 reps	@9
		1	10–12 reps	@10
4	Leg Curl	1	10–12 reps	@9
		1	10–12 reps	@9
		1	10–12 reps	@10
5	Standing Calf Raise	1	10–12 reps	@9
		1	10–12 reps	@9
		1	10–12 reps	@10

#	Exercise	Sets	Reps	Load
1	Lateral Raise (Machine)	1	8–12 reps	@9
		1	8–12 reps	@9
		1	8–12 reps	@10
2	Chest Fly (Cable)	1	8–12 reps	@9
		1	8–12 reps	@9
		1	8–12 reps	@10
3	Cable Crunch	1	12–15 reps	@9
		1	12–15 reps	@9
		1	12–15 reps	@10
4	Bicep Curl (Cable)	1	10–12 reps	@9
		1	10–12 reps	@9
		1	10–12 reps	@10

Weeks 2–10 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Upper Lower Best Bodybuilding science based is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Upper Lower Best Bodybuilding science based is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Upper Lower Best Bodybuilding science based is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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