Program Description
Transform your strength and physique with the Upper/Lower program, a dynamic 6-week training regimen designed for those ready to elevate their fitness game. With five focused sessions each week, you'll alternate between upper and lower body workouts, ensuring balanced muscle development and optimal recovery. This program is perfect for lifters looking to build strength, enhance endurance, and sculpt their physique. Get ready to push your limits and achieve your fitness goals!
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedNov 12, 2025 02:29
- Last EditedNov 12, 2025 02:30
Muscle Engagement
Front
Back
MuscleSet
Abs
15.5%
Quadriceps
10%
Front Delts
8.9%
Hamstrings
8.7%
Triceps
8.3%
Middle Delts
8%
Chest
6.6%
Glutes
6.6%
Lats
6.2%
Biceps
5.6%
Upper Back
5.6%
Calves
4.4%
Lower Back
1.8%
Adductors
1.8%
Cardio
0.7%
Rear Delts
0.6%
Forearms
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Bent Over Row (Dumbbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-10 reps
-
7
Overhead Tricep Extension (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Bent Over Row (Dumbbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-10 reps
-
7
Overhead Tricep Extension (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Bent Over Row (Dumbbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-10 reps
-
7
Overhead Tricep Extension (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Bent Over Row (Dumbbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-10 reps
-
7
Overhead Tricep Extension (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Bent Over Row (Dumbbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-10 reps
-
7
Overhead Tricep Extension (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Bent Over Row (Dumbbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-10 reps
-
7
Overhead Tricep Extension (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
6-8 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
3
Leg Extension
2
8-10 reps
-
4
Leg Curl
2
8-10 reps
-
5A
Abs Crunch (Weighted)
3
15-20 reps
-
5B
Plank
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
6-8 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
3
Leg Extension
2
8-10 reps
-
4
Leg Curl
2
8-10 reps
-
5A
Abs Crunch (Weighted)
3
15-20 reps
-
5B
Plank
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
6-8 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
3
Leg Extension
2
8-10 reps
-
4
Leg Curl
2
8-10 reps
-
5A
Abs Crunch (Weighted)
3
15-20 reps
-
5B
Plank
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
6-8 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
3
Leg Extension
2
8-10 reps
-
4
Leg Curl
2
8-10 reps
-
5A
Abs Crunch (Weighted)
3
15-20 reps
-
5B
Plank
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
6-8 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
3
Leg Extension
2
8-10 reps
-
4
Leg Curl
2
8-10 reps
-
5A
Abs Crunch (Weighted)
3
15-20 reps
-
5B
Plank
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
6-8 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
3
Leg Extension
2
8-10 reps
-
4
Leg Curl
2
8-10 reps
-
5A
Abs Crunch (Weighted)
3
15-20 reps
-
5B
Plank
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
3
Russian Twist (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
3
Russian Twist (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
3
Russian Twist (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
3
Russian Twist (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
3
Russian Twist (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
3
Russian Twist (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Hammer Curl (Dumbbell)
2
8-10 reps
-
7
Tricep Rope Push Down (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Hammer Curl (Dumbbell)
2
8-10 reps
-
7
Tricep Rope Push Down (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Hammer Curl (Dumbbell)
2
8-10 reps
-
7
Tricep Rope Push Down (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Hammer Curl (Dumbbell)
2
8-10 reps
-
7
Tricep Rope Push Down (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Hammer Curl (Dumbbell)
2
8-10 reps
-
7
Tricep Rope Push Down (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Hammer Curl (Dumbbell)
2
8-10 reps
-
7
Tricep Rope Push Down (Cable)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
6-8 reps
-
2A
Walking Lunge (Dumbbell)
3
10 reps
-
2B
Standing Calf Raise
3
12-15 reps
-
3
Leg Extension
2
8-10 reps
-
4
Leg Curl
2
8-10 reps
-
5A
Abs Crunch (Weighted)
3
15-20 reps
-
5B
Plank
3
0.5-1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
6-8 reps
-
2A
Walking Lunge (Dumbbell)
3
10 reps
-
2B
Standing Calf Raise
3
12-15 reps
-
3
Leg Extension
2
8-10 reps
-
4
Leg Curl
2
8-10 reps
-
5A
Abs Crunch (Weighted)
3
15-20 reps
-
5B
Plank
3
0.5-1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
6-8 reps
-
2A
Walking Lunge (Dumbbell)
3
10 reps
-
2B
Standing Calf Raise
3
12-15 reps
-
3
Leg Extension
2
8-10 reps
-
4
Leg Curl
2
8-10 reps
-
5A
Abs Crunch (Weighted)
3
15-20 reps
-
5B
Plank
3
0.5-1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
6-8 reps
-
2A
Walking Lunge (Dumbbell)
3
10 reps
-
2B
Standing Calf Raise
3
12-15 reps
-
3
Leg Extension
2
8-10 reps
-
4
Leg Curl
2
8-10 reps
-
5A
Abs Crunch (Weighted)
3
15-20 reps
-
5B
Plank
3
0.5-1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
6-8 reps
-
2A
Walking Lunge (Dumbbell)
3
10 reps
-
2B
Standing Calf Raise
3
12-15 reps
-
3
Leg Extension
2
8-10 reps
-
4
Leg Curl
2
8-10 reps
-
5A
Abs Crunch (Weighted)
3
15-20 reps
-
5B
Plank
3
0.5-1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
6-8 reps
-
2A
Walking Lunge (Dumbbell)
3
10 reps
-
2B
Standing Calf Raise
3
12-15 reps
-
3
Leg Extension
2
8-10 reps
-
4
Leg Curl
2
8-10 reps
-
5A
Abs Crunch (Weighted)
3
15-20 reps
-
5B
Plank
3
0.5-1 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Bent Over Row (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Lat Pulldown (Neutral Grip)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Lateral Raise (Dumbbell)1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
6
Bicep Curl (EZ Bar)1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
7
Overhead Tricep Extension (Cable)1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
Day 2
1A
Squat (Dumbbell)1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
1B
Standing Calf Raise1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
2
Romanian Deadlift (Dumbbell)1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
3
Leg Extension1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
4
Leg Curl1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
5A
Abs Crunch (Weighted)1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
5B
Plank1 Set
1 Set
1 Set
0.5-1 mins
0.5-1 mins
0.5-1 mins
-
-
-
Day 3
1
Cardio1 Set
30 mins
-
2
Reverse Abs Crunch (Bodyweight)1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
3
Russian Twist (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 4
1
Pull-Up (Assisted)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Chest Fly (Machine)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Lateral Raise (Dumbbell)1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
6
Hammer Curl (Dumbbell)1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
7
Tricep Rope Push Down (Cable)1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
Day 5
1
Split Squat (Dumbbell)1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2A
Walking Lunge (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2B
Standing Calf Raise1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Leg Extension1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
4
Leg Curl1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
5A
Abs Crunch (Weighted)1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
5B
Plank1 Set
1 Set
1 Set
0.5-1 mins
0.5-1 mins
0.5-1 mins
-
-
-