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Lower and upper body split workout

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1 athletes joined

Program Description

Perfect easy to follow for busy people with limited time to workout, but still be able to get results

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 27, 2024 03:59
  • Last Edited
    Jun 18, 2025 08:42

Summary

Transform your fitness routine with this dynamic 4-week Lower and Upper Body Split Workout program, designed for daily training. Each week, you'll alternate between targeted lower body and upper body sessions, incorporating effective bodyweight and kettlebell exercises like Jump Squats, Bent Over Rows, and Tricep Dips. With 7 days of workouts, you'll build strength, enhance endurance, and sculpt your physique—all from the comfort of home. Get ready to challenge yourself and see real results!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
15 reps
RPE 10
2
Hip Thrust (Bodyweight)
3
10 reps
RPE 10
3
Lunge (Bodyweight)
3
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Kettlebell)
3
15 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
3
Tricep Dips
3
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 10
5
Push Up
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
15 reps
RPE 10
2
Hip Thrust (Bodyweight)
3
10 reps
RPE 10
3
Lunge (Bodyweight)
3
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Kettlebell)
3
15 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
3
Tricep Dips
3
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 10
5
Push Up
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Kettlebell)
3
15 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
3
Tricep Dips
3
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 10
5
Push Up
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
15 reps
RPE 10
2
Hip Thrust (Bodyweight)
3
10 reps
RPE 10
3
Lunge (Bodyweight)
3
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Kettlebell)
3
15 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
3
Tricep Dips
3
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 10
5
Push Up
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
15 reps
RPE 10
2
Hip Thrust (Bodyweight)
3
10 reps
RPE 10
3
Lunge (Bodyweight)
3
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
15 reps
RPE 10
2
Hip Thrust (Bodyweight)
3
10 reps
RPE 10
3
Lunge (Bodyweight)
3
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Kettlebell)
3
15 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
3
Tricep Dips
3
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 10
5
Push Up
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
15 reps
RPE 10
2
Hip Thrust (Bodyweight)
3
10 reps
RPE 10
3
Lunge (Bodyweight)
3
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Kettlebell)
3
15 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
3
Tricep Dips
3
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 10
5
Push Up
3
15 reps
RPE 10
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 7
No exercises added to this day
Week 1
1 / 4 Weeks
Day 1
1
Jump Squat
3 Sets
15 Reps
@10
2
Hip Thrust (Bodyweight)
3 Sets
10 Reps
@10
3
Lunge (Bodyweight)
3 Sets
10 Reps
@10
4
Reverse Abs Crunch (Bodyweight)
3 Sets
15 Reps
@10
Day 3
1
Bent Over Row (Kettlebell)
3 Sets
15 Reps
@10
2
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
3
Tricep Dips
3 Sets
10 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@10
5
Push Up
3 Sets
15 Reps
@10
Day 5
1
Jump Squat
3 Sets
15 Reps
@10
2
Hip Thrust (Bodyweight)
3 Sets
10 Reps
@10
3
Lunge (Bodyweight)
3 Sets
10 Reps
@10
4
Reverse Abs Crunch (Bodyweight)
3 Sets
15 Reps
@10
Day 6
No exercises added to this day
Day 7
No exercises added to this day
Day 2
1
Cardio
1 Set
45 mins
-
Day 4
1
Cardio
1 Set
45 mins
@10