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Time-Saver Upper Lower

by Mark M.

Program Description

Maximal gains in little time

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 19, 2025 03:35
  • Last Edited
    Oct 07, 2025 09:40

Summary

Unlock your potential with the Time-Saver Upper Lower program, a focused 9-week training plan designed for maximum efficiency in just 4 days a week. This program combines compound lifts and targeted exercises to build strength and muscle across your upper and lower body, all while fitting seamlessly into your busy schedule. With a mix of barbell, dumbbell, and machine workouts, you'll engage all major muscle groups and enhance your performance. Get ready to transform your physique and optimize your training time!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11%
Hamstrings
9%
Biceps
9%
Glutes
8.3%
Front Delts
7.6%
Chest
6.9%
Middle Delts
6.9%
Quadriceps
6.9%
Calves
6.9%
Upper Back
6.2%
Lats
6.2%
Adductors
4.1%
Abductors
3.4%
Abs
2.8%
Forearms
2.1%
Lower Back
2.1%
Rear Delts
0.7%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
4-8 reps
RPE 9
2
Seal Row
2
4-8 reps
RPE 9
3
Overhead Extension (EZ Bar)
2
4-8 reps
RPE 9
4
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
4-8 reps
RPE 9
2
Seal Row
2
4-8 reps
RPE 9
3
Overhead Extension (EZ Bar)
2
4-8 reps
RPE 9
4
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
4-8 reps
RPE 9
2
Seal Row
2
4-8 reps
RPE 9
3
Overhead Extension (EZ Bar)
2
4-8 reps
RPE 9
4
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
4-8 reps
RPE 9
2
Seal Row
2
4-8 reps
RPE 9
3
Overhead Extension (EZ Bar)
2
4-8 reps
RPE 9
4
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
4-8 reps
RPE 9
2
Seal Row
2
4-8 reps
RPE 9
3
Overhead Extension (EZ Bar)
2
4-8 reps
RPE 9
4
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
4-8 reps
RPE 9
2
Seal Row
2
4-8 reps
RPE 9
3
Overhead Extension (EZ Bar)
2
4-8 reps
RPE 9
4
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
4-8 reps
RPE 9
2
Seal Row
2
4-8 reps
RPE 9
3
Overhead Extension (EZ Bar)
2
4-8 reps
RPE 9
4
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
4-8 reps
RPE 9
2
Seal Row
2
4-8 reps
RPE 9
3
Overhead Extension (EZ Bar)
2
4-8 reps
RPE 9
4
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
4-8 reps
RPE 9
2
Seal Row
2
4-8 reps
RPE 9
3
Overhead Extension (EZ Bar)
2
4-8 reps
RPE 9
4
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
RPE 9
2
Seated Hamstring Curl
2
4-8 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
2
6-10 reps
RPE 9
4
Hip Adductor (Machine)
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
RPE 9
2
Seated Hamstring Curl
2
4-8 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
2
6-10 reps
RPE 9
4
Hip Adductor (Machine)
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
RPE 9
2
Seated Hamstring Curl
2
4-8 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
2
6-10 reps
RPE 9
4
Hip Adductor (Machine)
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
RPE 9
2
Seated Hamstring Curl
2
4-8 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
2
6-10 reps
RPE 9
4
Hip Adductor (Machine)
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
RPE 9
2
Seated Hamstring Curl
2
4-8 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
2
6-10 reps
RPE 9
4
Hip Adductor (Machine)
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
RPE 9
2
Seated Hamstring Curl
2
4-8 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
2
6-10 reps
RPE 9
4
Hip Adductor (Machine)
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
RPE 9
2
Seated Hamstring Curl
2
4-8 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
2
6-10 reps
RPE 9
4
Hip Adductor (Machine)
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
RPE 9
2
Seated Hamstring Curl
2
4-8 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
2
6-10 reps
RPE 9
4
Hip Adductor (Machine)
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
RPE 9
2
Seated Hamstring Curl
2
4-8 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
2
6-10 reps
RPE 9
4
Hip Adductor (Machine)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 9
3
Pec Fly (Dumbbell)
2
4-8 reps
RPE 9
4
Skull Crusher (Barbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 9
3
Pec Fly (Dumbbell)
2
4-8 reps
RPE 9
4
Skull Crusher (Barbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 9
3
Pec Fly (Dumbbell)
2
4-8 reps
RPE 9
4
Skull Crusher (Barbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 9
3
Pec Fly (Dumbbell)
2
4-8 reps
RPE 9
4
Skull Crusher (Barbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 9
3
Pec Fly (Dumbbell)
2
4-8 reps
RPE 9
4
Skull Crusher (Barbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 9
3
Pec Fly (Dumbbell)
2
4-8 reps
RPE 9
4
Skull Crusher (Barbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 9
3
Pec Fly (Dumbbell)
2
4-8 reps
RPE 9
4
Skull Crusher (Barbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 9
3
Pec Fly (Dumbbell)
2
4-8 reps
RPE 9
4
Skull Crusher (Barbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 9
3
Pec Fly (Dumbbell)
2
4-8 reps
RPE 9
4
Skull Crusher (Barbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Leg Extension
2
4-8 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
2
6-10 reps
RPE 9
4
Hip Abductor (Machine)
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Leg Extension
2
4-8 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
2
6-10 reps
RPE 9
4
Hip Abductor (Machine)
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Leg Extension
2
4-8 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
2
6-10 reps
RPE 9
4
Hip Abductor (Machine)
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Leg Extension
2
4-8 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
2
6-10 reps
RPE 9
4
Hip Abductor (Machine)
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Leg Extension
2
4-8 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
2
6-10 reps
RPE 9
4
Hip Abductor (Machine)
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Leg Extension
2
4-8 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
2
6-10 reps
RPE 9
4
Hip Abductor (Machine)
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Leg Extension
2
4-8 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
2
6-10 reps
RPE 9
4
Hip Abductor (Machine)
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Leg Extension
2
4-8 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
2
6-10 reps
RPE 9
4
Hip Abductor (Machine)
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Leg Extension
2
4-8 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
2
6-10 reps
RPE 9
4
Hip Abductor (Machine)
2
4-8 reps
RPE 9
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Close Grip)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
2
Seal Row
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
3
Overhead Extension (EZ Bar)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
4
Incline Curl (Dumbbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
5
Lateral Raise (Cable)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
Day 2
1
High Bar Squat (Barbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
2
Seated Hamstring Curl
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
3
Single Leg Calf Raise (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
4
Hip Adductor (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
Day 3
1
Seated Overhead Press (Barbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
2
Pull-Up (Weighted)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
3
Pec Fly (Dumbbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
4
Skull Crusher (Barbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
5
Preacher Curl (Dumbbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
Day 4
1
Stiff Leg Deadlift
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
2
Leg Extension
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
3
Single Leg Calf Raise (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
4
Hip Abductor (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9