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Upper/Lower for Mass

by Luke Trains

Program Description

**Upper/Lower for Mass** is an 8-week program designed to maximize muscle growth through a balanced approach to upper and lower body training. With 32 sessions, this program incorporates a variety of compound and isolation exercises, including barbell and dumbbell movements, to target all major muscle groups effectively. Each week, you'll engage in supersets and structured rep ranges to push your limits and achieve hypertrophy. Get ready to build strength, size, and confidence in your lifts!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 09, 2025 08:14
  • Last Edited
    Oct 12, 2025 12:03

Summary

Unlock your potential with the **Upper/Lower for Mass** program, a comprehensive 8-week training plan designed for serious lifters looking to build muscle and strength. This 4-day split focuses on maximizing hypertrophy through targeted upper and lower body workouts, incorporating essential lifts like the Bench Press and Squat. Each session is meticulously crafted with a mix of compound and isolation exercises, ensuring balanced development and optimal recovery. Get ready to push your limits and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.8%
Quadriceps
11.4%
Chest
11%
Biceps
10%
Lats
9.7%
Upper Back
9.5%
Hamstrings
8.6%
Glutes
7%
Front Delts
5.5%
Calves
4.7%
Lower Back
4.2%
Forearms
3.1%
Abs
1.4%
Adductors
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5A
Tricep Extension (Cable)
4
12 reps
-
5B
Bicep Curl (Cable)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5A
Tricep Extension (Cable)
4
12 reps
-
5B
Bicep Curl (Cable)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5A
Tricep Extension (Cable)
4
12 reps
-
5B
Bicep Curl (Cable)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5A
Tricep Extension (Cable)
4
12 reps
-
5B
Bicep Curl (Cable)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5A
Tricep Extension (Cable)
4
12 reps
-
5B
Bicep Curl (Cable)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5A
Tricep Extension (Cable)
4
12 reps
-
5B
Bicep Curl (Cable)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5A
Tricep Extension (Cable)
4
12 reps
-
5B
Bicep Curl (Cable)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5A
Tricep Extension (Cable)
4
12 reps
-
5B
Bicep Curl (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Leg Extension
4
12 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Leg Extension
4
12 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Leg Extension
4
12 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Leg Extension
4
12 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Leg Extension
4
12 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Leg Extension
4
12 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Leg Extension
4
12 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Leg Extension
4
12 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Chest Supported Row (Machine)
4
12 reps
-
3
Bench Press (Dumbbell)
4
10 reps
-
4
Lat Pulldown
3
12 reps
-
5A
Incline Tricep Extension (Dumbbell)
4
12 reps
-
5B
Incline Curl (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Chest Supported Row (Machine)
4
12 reps
-
3
Bench Press (Dumbbell)
4
10 reps
-
4
Lat Pulldown
3
12 reps
-
5A
Incline Tricep Extension (Dumbbell)
4
12 reps
-
5B
Incline Curl (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Chest Supported Row (Machine)
4
12 reps
-
3
Bench Press (Dumbbell)
4
10 reps
-
4
Lat Pulldown
3
12 reps
-
5A
Incline Tricep Extension (Dumbbell)
4
12 reps
-
5B
Incline Curl (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Chest Supported Row (Machine)
4
12 reps
-
3
Bench Press (Dumbbell)
4
10 reps
-
4
Lat Pulldown
3
12 reps
-
5A
Incline Tricep Extension (Dumbbell)
4
12 reps
-
5B
Incline Curl (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Chest Supported Row (Machine)
4
12 reps
-
3
Bench Press (Dumbbell)
4
10 reps
-
4
Lat Pulldown
3
12 reps
-
5A
Incline Tricep Extension (Dumbbell)
4
12 reps
-
5B
Incline Curl (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Chest Supported Row (Machine)
4
12 reps
-
3
Bench Press (Dumbbell)
4
10 reps
-
4
Lat Pulldown
3
12 reps
-
5A
Incline Tricep Extension (Dumbbell)
4
12 reps
-
5B
Incline Curl (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Chest Supported Row (Machine)
4
12 reps
-
3
Bench Press (Dumbbell)
4
10 reps
-
4
Lat Pulldown
3
12 reps
-
5A
Incline Tricep Extension (Dumbbell)
4
12 reps
-
5B
Incline Curl (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Chest Supported Row (Machine)
4
12 reps
-
3
Bench Press (Dumbbell)
4
10 reps
-
4
Lat Pulldown
3
12 reps
-
5A
Incline Tricep Extension (Dumbbell)
4
12 reps
-
5B
Incline Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Extension
4
14 reps
-
4
Back Extension
3
12-18 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Extension
4
14 reps
-
4
Back Extension
3
12-18 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Extension
4
14 reps
-
4
Back Extension
3
12-18 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Extension
4
14 reps
-
4
Back Extension
3
12-18 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Extension
4
14 reps
-
4
Back Extension
3
12-18 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Extension
4
14 reps
-
4
Back Extension
3
12-18 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Extension
4
14 reps
-
4
Back Extension
3
12-18 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Extension
4
14 reps
-
4
Back Extension
3
12-18 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Seated Row (Cable)
4 Sets
12 Reps
-
3
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
4
Pull-Up (Weighted)
3 Sets
6-10 Reps
-
5A
Tricep Extension (Cable)
4 Sets
12 Reps
-
5B
Bicep Curl (Cable)
4 Sets
10 Reps
-
Day 2
1
Leg Curl
2 Sets
12 Reps
-
2
Squat (Barbell)
3 Sets
8 Reps
-
3
Leg Extension
4 Sets
12 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
5
Calf Raise (Leg Press)
3 Sets
20 Reps
-
Day 3
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
2
Chest Supported Row (Machine)
4 Sets
12 Reps
-
3
Bench Press (Dumbbell)
4 Sets
10 Reps
-
4
Lat Pulldown
3 Sets
12 Reps
-
5A
Incline Tricep Extension (Dumbbell)
4 Sets
12 Reps
-
5B
Incline Curl (Dumbbell)
4 Sets
10 Reps
-
Day 4
1
Leg Curl
3 Sets
12 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
3
Leg Extension
4 Sets
14 Reps
-
4
Back Extension
3 Sets
12-18 Reps
-
5
Calf Raise (Leg Press)
3 Sets
20 Reps
-