Program Description
Work hard lol
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedMay 14, 2025 12:59
- Last EditedJun 18, 2025 09:07
Summary
Transform your physique with the Upper Lower program, an 8-week journey designed to build strength and muscle through a balanced split training approach. Committing just four days a week, you'll engage in targeted workouts that alternate between upper and lower body exercises, maximizing recovery while pushing your limits. Each session is packed with effective lifts like the Bench Press and Hack Squat, ensuring you hit all major muscle groups for comprehensive development. Get ready to elevate your training and achieve the results you've been striving for!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
6 reps
RPE 9
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
6
Lat Pulldown
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
6 reps
RPE 9
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
6
Lat Pulldown
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
6 reps
RPE 9
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
6
Lat Pulldown
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
6 reps
RPE 9
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
6
Lat Pulldown
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
6 reps
RPE 9
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
6
Lat Pulldown
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
6 reps
RPE 9
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
6
Lat Pulldown
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
6 reps
RPE 9
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
6
Lat Pulldown
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
6 reps
RPE 9
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
6
Lat Pulldown
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 10
2
Preacher Curl (Barbell)
3
8 reps
RPE 10
3
Seated Calf Raise
3
12 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 8
5
Seated Hamstring Curl
3
16 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 10
2
Preacher Curl (Barbell)
3
8 reps
RPE 10
3
Seated Calf Raise
3
12 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 8
5
Seated Hamstring Curl
3
16 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 10
2
Preacher Curl (Barbell)
3
8 reps
RPE 10
3
Seated Calf Raise
3
12 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 8
5
Seated Hamstring Curl
3
16 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 10
2
Preacher Curl (Barbell)
3
8 reps
RPE 10
3
Seated Calf Raise
3
12 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 8
5
Seated Hamstring Curl
3
16 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 10
2
Preacher Curl (Barbell)
3
8 reps
RPE 10
3
Seated Calf Raise
3
12 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 8
5
Seated Hamstring Curl
3
16 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 10
2
Preacher Curl (Barbell)
3
8 reps
RPE 10
3
Seated Calf Raise
3
12 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 8
5
Seated Hamstring Curl
3
16 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 10
2
Preacher Curl (Barbell)
3
8 reps
RPE 10
3
Seated Calf Raise
3
12 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 8
5
Seated Hamstring Curl
3
16 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 10
2
Preacher Curl (Barbell)
3
8 reps
RPE 10
3
Seated Calf Raise
3
12 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 8
5
Seated Hamstring Curl
3
16 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Supported Row (Machine)
3
RPE 10
3
Chest Press (Machine)
3
-
4
Overhead Extension (EZ Bar)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Supported Row (Machine)
3
RPE 10
3
Chest Press (Machine)
3
-
4
Overhead Extension (EZ Bar)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Supported Row (Machine)
3
RPE 10
3
Chest Press (Machine)
3
-
4
Overhead Extension (EZ Bar)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Supported Row (Machine)
3
RPE 10
3
Chest Press (Machine)
3
-
4
Overhead Extension (EZ Bar)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Supported Row (Machine)
3
RPE 10
3
Chest Press (Machine)
3
-
4
Overhead Extension (EZ Bar)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Supported Row (Machine)
3
RPE 10
3
Chest Press (Machine)
3
-
4
Overhead Extension (EZ Bar)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Supported Row (Machine)
3
RPE 10
3
Chest Press (Machine)
3
-
4
Overhead Extension (EZ Bar)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Supported Row (Machine)
3
RPE 10
3
Chest Press (Machine)
3
-
4
Overhead Extension (EZ Bar)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Lat Pulldown
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
-
2
Reverse Wrist Curl (Barbell)
3
-
3
Hammer Curl (Dumbbell)
3
-
4
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
-
2
Reverse Wrist Curl (Barbell)
3
-
3
Hammer Curl (Dumbbell)
3
-
4
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
-
2
Reverse Wrist Curl (Barbell)
3
-
3
Hammer Curl (Dumbbell)
3
-
4
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
-
2
Reverse Wrist Curl (Barbell)
3
-
3
Hammer Curl (Dumbbell)
3
-
4
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
-
2
Reverse Wrist Curl (Barbell)
3
-
3
Hammer Curl (Dumbbell)
3
-
4
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
-
2
Reverse Wrist Curl (Barbell)
3
-
3
Hammer Curl (Dumbbell)
3
-
4
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
-
2
Reverse Wrist Curl (Barbell)
3
-
3
Hammer Curl (Dumbbell)
3
-
4
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
-
2
Reverse Wrist Curl (Barbell)
3
-
3
Hammer Curl (Dumbbell)
3
-
4
Reverse Wrist Curl (Dumbbell)
3
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
10 Reps
@9
2
Chest Supported Row (Machine)3 Sets
6 Reps
@9
3
Pec Deck (Machine)3 Sets
15 Reps
@10
4
Lateral Raise (Dumbbell)3 Sets
15 Reps
@10
5
Tricep Rope Push Down (Cable)3 Sets
8 Reps
@9
6
Lat Pulldown3 Sets
10 Reps
@8
Day 2
1
Hack Squat3 Sets
10 Reps
@10
2
Preacher Curl (Barbell)3 Sets
8 Reps
@10
3
Seated Calf Raise3 Sets
12 Reps
@10
4
Leg Extension3 Sets
10 Reps
@8
5
Seated Hamstring Curl3 Sets
16 Reps
@10
6
Incline Curl (Dumbbell)2 Sets
8 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)3 Sets
12 Reps
@10
2
Chest Supported Row (Machine)3 Sets
@10
3
Chest Press (Machine)3 Sets
-
4
Overhead Extension (EZ Bar)3 Sets
-
5
Lateral Raise (Dumbbell)3 Sets
-
6
Lat Pulldown3 Sets
-
Day 4
1
Preacher Curl (Barbell)3 Sets
-
2
Reverse Wrist Curl (Barbell)3 Sets
-
3
Hammer Curl (Dumbbell)3 Sets
-
4
Reverse Wrist Curl (Dumbbell)3 Sets
-