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Upper/Lower

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4.0
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Program Description

If you don’t want to train for more than 1 hour a day and 4 days a week while getting stronger and more jacked. Then this is the Programm for you. Targeted to more advanced lifters.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 18, 2024 01:28
  • Last Edited
    Nov 25, 2025 10:29

Summary

Transform your strength training routine with the Upper/Lower program, a comprehensive 4-week plan designed for serious lifters. Comprising four sessions each week, you'll alternate between upper and lower body workouts, focusing on compound movements and targeted muscle groups. Expect to build strength and muscle through exercises like barbell squats, belt squats, and various machine work, all tailored to challenge your limits. Perfect for those ready to elevate their fitness journey and achieve impressive results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
9.8%
Upper Back
9.1%
Biceps
8.8%
Quadriceps
8.6%
Chest
8.4%
Front Delts
7.7%
Glutes
7.3%
Lats
7.3%
Hamstrings
7.1%
Forearms
6.4%
Abs
5.3%
Adductors
3.6%
Middle Delts
3.6%
Calves
2.9%
Rear Delts
2.1%
Abductors
1.4%
Lower Back
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
3 reps
5 reps
RPE 6
RPE 6
2
Chest Fly (Machine)
2
6-15 reps
RPE 10
3
Seated Row (Cable)
2
6-12 reps
RPE 10
4
Lat Pulldown
2
6-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-15 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
6-15 reps
RPE 10
7A
Hammer Curl (Dumbbell)
2
6-20 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
6-15 reps
RPE 10
8A
Wrist Curls
2
6-20 reps
RPE 10
8B
Reverse Wrist Curl (Dumbbell)
2
6-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
3 reps
5 reps
RPE 7
RPE 7
2
Chest Fly (Machine)
2
6-15 reps
RPE 10
3
Seated Row (Cable)
2
6-12 reps
RPE 10
4
Lat Pulldown
2
6-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-15 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
6-15 reps
RPE 10
7A
Hammer Curl (Dumbbell)
2
6-20 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
6-15 reps
RPE 10
8A
Wrist Curls
2
6-20 reps
RPE 10
8B
Reverse Wrist Curl (Dumbbell)
2
6-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
3 reps
5 reps
RPE 8
RPE 8
2
Chest Fly (Machine)
2
6-15 reps
RPE 10
3
Seated Row (Cable)
2
6-12 reps
RPE 10
4
Lat Pulldown
2
6-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-15 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
6-15 reps
RPE 10
7A
Hammer Curl (Dumbbell)
2
6-20 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
6-15 reps
RPE 10
8A
Wrist Curls
2
6-20 reps
RPE 10
8B
Reverse Wrist Curl (Dumbbell)
2
6-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
3 reps
5 reps
RPE 8-9
RPE 8-9
2
Chest Fly (Machine)
2
6-15 reps
RPE 10
3
Seated Row (Cable)
2
6-12 reps
RPE 10
4
Lat Pulldown
2
6-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-15 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
6-15 reps
RPE 10
7A
Hammer Curl (Dumbbell)
2
6-20 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
6-15 reps
RPE 10
8A
Wrist Curls
2
6-15 reps
RPE 10
8B
Reverse Wrist Curl (Dumbbell)
2
6-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 6
RPE 6
2
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
RPE 9
3
Hip Abductor (Machine)
2
6-12 reps
RPE 10
4
Hip Adductor (Machine)
2
6-12 reps
RPE 10
5
Standing Calf Raise
2
6-15 reps
RPE 10
6A
Face Pull
2
6-15 reps
RPE 10
6B
Cable Crunch
2
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 7
RPE 7
2
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
RPE 9
3
Hip Abductor (Machine)
2
6-12 reps
RPE 10
4
Hip Adductor (Machine)
2
6-12 reps
RPE 10
5
Standing Calf Raise
2
6-15 reps
RPE 10
6A
Face Pull
2
6-15 reps
RPE 10
6B
Cable Crunch
2
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 8
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
RPE 9
3
Hip Abductor (Machine)
2
6-12 reps
RPE 10
4
Hip Adductor (Machine)
2
6-15 reps
RPE 10
5
Standing Calf Raise
2
6-15 reps
RPE 10
6A
Face Pull
2
6-15 reps
RPE 10
6B
Cable Crunch
2
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 8-9
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
RPE 9
3
Hip Abductor (Machine)
2
6-12 reps
RPE 10
4
Hip Adductor (Machine)
2
6-12 reps
RPE 10
5
Standing Calf Raise
2
6-15 reps
RPE 10
6A
Face Pull
2
6-15 reps
RPE 10
6B
Cable Crunch
2
6-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
6-12 reps
RPE 10
2B
Ring Dip
2
6-12 reps
RPE 10
3
Chest Supported T Bar Row
2
6-12 reps
RPE 10
4
Chest Supported Row (Machine)
1
AMRAP
RPE 10
5A
Standing Pullover (Cable)
2
6-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
6A
Incline Curl (Dumbbell)
2
6-15 reps
RPE 10
6B
Lateral Raise (Dumbbell)
2
6-20 reps
RPE 10
7
Concentration Curl
2
6-20 reps
RPE 10
8A
Katana Extension
2
6-20 reps
RPE 10
8B
Pull-Up (Neutral Grip, Bodyweight)
2
6-20 reps
RPE 10
9
Wrist Curls
2
6-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
3
6-12 reps
RPE 10
2B
Ring Dip
3
6-12 reps
RPE 10
3
Chest Supported T Bar Row
2
6-12 reps
RPE 10
4
Chest Supported Row (Machine)
1
AMRAP
RPE 10
5A
Standing Pullover (Cable)
2
6-15 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
6-15 reps
RPE 10
6A
Incline Curl (Dumbbell)
2
6-15 reps
RPE 10
6B
Lateral Raise (Dumbbell)
2
6-20 reps
RPE 10
7
Concentration Curl
2
6-20 reps
RPE 10
8A
Katana Extension
2
6-20 reps
RPE 10
8B
Pull-Up (Neutral Grip, Bodyweight)
2
6-20 reps
RPE 10
9
Wrist Curls
2
6-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2B
Ring Dip
3
AMRAP
RPE 10
3
Chest Supported T Bar Row
2
6-12 reps
RPE 10
4
Chest Supported Row (Machine)
1
AMRAP
RPE 10
5A
Standing Pullover (Cable)
2
6-15 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
6-15 reps
RPE 10
6A
Incline Curl (Dumbbell)
2
6-15 reps
RPE 10
6B
Lateral Raise (Dumbbell)
2
6-20 reps
RPE 10
7
Concentration Curl
2
6-20 reps
RPE 10
8A
Katana Extension
2
6-20 reps
RPE 10
8B
Pull-Up (Neutral Grip, Bodyweight)
2
6-20 reps
RPE 10
9
Wrist Curls
2
6-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2B
Ring Dip
3
AMRAP
RPE 10
3
Chest Supported T Bar Row
2
6-12 reps
RPE 10
4
Chest Supported Row (Machine)
1
AMRAP
RPE 10
5A
Standing Pullover (Cable)
2
6-15 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
6-15 reps
RPE 10
6A
Incline Curl (Dumbbell)
2
6-15 reps
RPE 10
6B
Lateral Raise (Dumbbell)
2
6-20 reps
RPE 10
7
Concentration Curl
2
6-20 reps
RPE 10
8A
Katana Extension
2
6-20 reps
RPE 10
8B
Pull-Up (Neutral Grip, Bodyweight)
2
6-20 reps
RPE 10
9
Wrist Curls
2
6-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 6
RPE 6
2
Hack Squat
2
6-12 reps
RPE 9
3
Lying Leg Curl
2
6-15 reps
RPE 10
4
Leg Extension
2
6-15 reps
RPE 10
5
Standing Calf Raise
2
6-15 reps
RPE 10
6
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 7
RPE 7
2
Hack Squat
2
6-12 reps
RPE 9
3
Lying Leg Curl
2
6-12 reps
RPE 10
4
Leg Extension
2
6-12 reps
RPE 10
5
Standing Calf Raise
2
6-15 reps
RPE 10
6
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 8
RPE 8
2
Hack Squat
2
6-12 reps
RPE 9
3
Lying Leg Curl
2
6-15 reps
RPE 10
4
Leg Extension
2
6-15 reps
RPE 10
5
Standing Calf Raise
2
6-15 reps
RPE 10
6
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 8-9
RPE 8-9
2
Hack Squat
2
6-12 reps
RPE 9
3
Lying Leg Curl
2
6-12 reps
RPE 10
4
Leg Extension
2
6-12 reps
RPE 10
5
Standing Calf Raise
2
6-15 reps
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Week 1
1 / 4 Weeks
Day 2
1
Squat (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
@6
@6
2
Bulgarian Split Squat (Dumbbell)
2 Sets
6-12 Reps
@9
3
Hip Abductor (Machine)
2 Sets
6-12 Reps
@10
4
Hip Adductor (Machine)
2 Sets
6-12 Reps
@10
5
Standing Calf Raise
2 Sets
6-15 Reps
@10
6A
Face Pull
2 Sets
6-15 Reps
@10
6B
Cable Crunch
2 Sets
6-15 Reps
@10
Day 4
1
Sumo Deadlift (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
@6
@6
2
Hack Squat
2 Sets
6-12 Reps
@9
3
Lying Leg Curl
2 Sets
6-15 Reps
@10
4
Leg Extension
2 Sets
6-15 Reps
@10
5
Standing Calf Raise
2 Sets
6-15 Reps
@10
6
Hanging Leg Raise
1 Set
1 Set
AMRAP
AMRAP
@9
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
6-12 Reps
@10
2A
Pull-Up (Bodyweight)
2 Sets
6-12 Reps
@10
2B
Ring Dip
2 Sets
6-12 Reps
@10
3
Chest Supported T Bar Row
2 Sets
6-12 Reps
@10
4
Chest Supported Row (Machine)
1 Set
AMRAP
@10
5A
Standing Pullover (Cable)
2 Sets
6-12 Reps
@10
5B
Tricep Pushdown (Cable)
2 Sets
6-12 Reps
@10
6A
Incline Curl (Dumbbell)
2 Sets
6-15 Reps
@10
6B
Lateral Raise (Dumbbell)
2 Sets
6-20 Reps
@10
7
Concentration Curl
2 Sets
6-20 Reps
@10
8A
Katana Extension
2 Sets
6-20 Reps
@10
8B
Pull-Up (Neutral Grip, Bodyweight)
2 Sets
6-20 Reps
@10
9
Wrist Curls
2 Sets
6-20 Reps
@10
Day 1
1
Bench Press (Paused)
1 Set
2 Sets
3 Reps
5 Reps
@6
@6
2
Chest Fly (Machine)
2 Sets
6-15 Reps
@10
3
Seated Row (Cable)
2 Sets
6-12 Reps
@10
4
Lat Pulldown
2 Sets
6-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
6-15 Reps
@10
6
Bicep Curl (Dumbbell)
2 Sets
6-15 Reps
@10
7A
Hammer Curl (Dumbbell)
2 Sets
6-20 Reps
@10
7B
Overhead Tricep Extension (Cable)
2 Sets
6-15 Reps
@10
8A
Wrist Curls
2 Sets
6-20 Reps
@10
8B
Reverse Wrist Curl (Dumbbell)
2 Sets
6-20 Reps
@10