EP Upper Lower

by Tom C.

1 athletes joined

Program Description

**EP Upper Lower** is an 8-week program designed to sculpt and strengthen your upper and lower body through a balanced blend of bodybuilding and powerbuilding techniques. With 32 sessions averaging 50 minutes each, you'll engage in targeted workouts that utilize a full gym's worth of equipment, ensuring you maximize your potential. This intermediate-level program focuses on building muscle and enhancing strength, making it perfect for those ready to elevate their training. Get ready to transform your physique and push your limits!

Program Overview

Level
Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
50 minutes
Created
Jan 24, 2026 02:36
Last Edited
Jan 25, 2026 08:12

Muscle Engagement

Front

Back

MuscleSet

Glutes

12.6%

Hamstrings

11.7%

Quadriceps

9.4%

Front Delts

8.5%

Lats

7.7%

Middle Delts

7.5%

Triceps

7.5%

Upper Back

6.8%

Abs

6.5%

Biceps

4.8%

Rear Delts

4.4%

Lower Back

4.2%

Chest

3.7%

Abductors

1.9%

Calves

1.9%

Forearms

0.9%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Lateral Raise (Machine)

Underhand Lat Pulldown

Shoulder Press (Plate Loaded)

Rear Delt Fly (Machine)

Tricep Extension (Machine)

Day 1

Lateral Raise (Machine)

Underhand Lat Pulldown

Shoulder Press (Plate Loaded)

Rear Delt Fly (Machine)

Tricep Extension (Machine)

Day 1

Lateral Raise (Machine)

Underhand Lat Pulldown

Shoulder Press (Plate Loaded)

Rear Delt Fly (Machine)

Tricep Extension (Machine)

Day 1

Lateral Raise (Machine)

Underhand Lat Pulldown

Shoulder Press (Plate Loaded)

Rear Delt Fly (Machine)

Tricep Extension (Machine)

Day 1

Lateral Raise (Machine)

Underhand Lat Pulldown

Shoulder Press (Plate Loaded)

Rear Delt Fly (Machine)

Tricep Extension (Machine)

Day 1

Lateral Raise (Machine)

Underhand Lat Pulldown

Shoulder Press (Plate Loaded)

Rear Delt Fly (Machine)

Tricep Extension (Machine)

Day 1

Lateral Raise (Machine)

Underhand Lat Pulldown

Shoulder Press (Plate Loaded)

Rear Delt Fly (Machine)

Tricep Extension (Machine)

Day 1

Lateral Raise (Machine)

Underhand Lat Pulldown

Shoulder Press (Plate Loaded)

Rear Delt Fly (Machine)

Tricep Extension (Machine)

Day 2

Hip Abductor (Machine)

Romanian Deadlift (Dumbbell)

Hip Thrust (Machine)

Hamstring Curl

Abs Crunch (Machine)

Day 2

Hip Abductor (Machine)

Romanian Deadlift (Dumbbell)

Hip Thrust (Machine)

Hamstring Curl

Abs Crunch (Machine)

Day 2

Hip Abductor (Machine)

Romanian Deadlift (Dumbbell)

Hip Thrust (Machine)

Hamstring Curl

Abs Crunch (Machine)

Day 2

Hip Abductor (Machine)

Romanian Deadlift (Dumbbell)

Hip Thrust (Machine)

Hamstring Curl

Abs Crunch (Machine)

Day 2

Hip Abductor (Machine)

Romanian Deadlift (Dumbbell)

Hip Thrust (Machine)

Hamstring Curl

Abs Crunch (Machine)

Day 2

Hip Abductor (Machine)

Romanian Deadlift (Dumbbell)

Hip Thrust (Machine)

Hamstring Curl

Abs Crunch (Machine)

Day 2

Hip Abductor (Machine)

Romanian Deadlift (Dumbbell)

Hip Thrust (Machine)

Hamstring Curl

Abs Crunch (Machine)

Day 2

Hip Abductor (Machine)

Romanian Deadlift (Dumbbell)

Hip Thrust (Machine)

Hamstring Curl

Abs Crunch (Machine)

Day 3

Pullover (Machine)

Incline Chest Press (Machine)

Chest Supported Row (Machine)

Wide Grip Pull-Up

Chest Supported Lateral Raise

Bicep Curl (Machine)

Day 3

Pullover (Machine)

Chest Supported Row (Machine)

Incline Chest Press (Machine)

Chest Supported Lateral Raise

Bicep Curl (Machine)

Day 3

Pullover (Machine)

Chest Supported Row (Machine)

Incline Chest Press (Machine)

Chest Supported Lateral Raise

Bicep Curl (Machine)

Day 3

Pullover (Machine)

Chest Supported Row (Machine)

Incline Chest Press (Machine)

Chest Supported Lateral Raise

Bicep Curl (Machine)

Day 3

Pullover (Machine)

Chest Supported Row (Machine)

Incline Chest Press (Machine)

Chest Supported Lateral Raise

Bicep Curl (Machine)

Day 3

Pullover (Machine)

Chest Supported Row (Machine)

Incline Chest Press (Machine)

Chest Supported Lateral Raise

Bicep Curl (Machine)

Day 3

Pullover (Machine)

Chest Supported Row (Machine)

Incline Chest Press (Machine)

Chest Supported Lateral Raise

Bicep Curl (Machine)

Day 3

Pullover (Machine)

Chest Supported Row (Machine)

Incline Chest Press (Machine)

Chest Supported Lateral Raise

Bicep Curl (Machine)

Day 4

Single Leg Press

Pendulum Squat

Leg Extension

Seated Calf Raise

Lying Leg Raise

Day 4

Single Leg Press

Pendulum Squat

Leg Extension

Seated Calf Raise

Lying Leg Raise

Day 4

Single Leg Press

Pendulum Squat

Leg Extension

Seated Calf Raise

Lying Leg Raise

Day 4

Single Leg Press

Pendulum Squat

Leg Extension

Seated Calf Raise

Lying Leg Raise

Day 4

Single Leg Press

Pendulum Squat

Leg Extension

Seated Calf Raise

Lying Leg Raise

Day 4

Single Leg Press

Pendulum Squat

Leg Extension

Seated Calf Raise

Lying Leg Raise

Day 4

Single Leg Press

Pendulum Squat

Leg Extension

Seated Calf Raise

Lying Leg Raise

Day 4

Single Leg Press

Pendulum Squat

Leg Extension

Seated Calf Raise

Lying Leg Raise

Day 2

Hip Abductor (Machine)

2 Sets

Romanian Deadlift (Dumbbell)

3 Sets

Hip Thrust (Machine)

3 Sets

Hamstring Curl

3 Sets

Abs Crunch (Machine)

2 Sets

Day 1

Lateral Raise (Machine)

3 Sets

Underhand Lat Pulldown

3 Sets

Shoulder Press (Plate Loaded)

3 Sets

Rear Delt Fly (Machine)

2 Sets

Tricep Extension (Machine)

2 Sets

Day 4

Single Leg Press

3 Sets

Pendulum Squat

2 Sets

Leg Extension

2 Sets

Seated Calf Raise

2 Sets

Lying Leg Raise

2 Sets

Day 3

Pullover (Machine)

2 Sets

Incline Chest Press (Machine)

3 Sets

Chest Supported Row (Machine)

3 Sets

Wide Grip Pull-Up

2 Sets

Chest Supported Lateral Raise

2 Sets

Bicep Curl (Machine)

2 Sets