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
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedOct 09, 2025 08:14
- Last EditedOct 09, 2025 08:30
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Quadriceps
11.6%
Chest
11.2%
Biceps
10.2%
Lats
9.9%
Upper Back
9.7%
Hamstrings
8.8%
Glutes
7.2%
Front Delts
5.6%
Calves
4.8%
Lower Back
4.3%
Abs
1.4%
Forearms
1.3%
Adductors
1%
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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
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 Curl2 Sets
12 Reps
-
2
Squat (Barbell)3 Sets
8 Reps
-
3
Leg Extension4 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 Pulldown3 Sets
12 Reps
-
5A
Incline Tricep Extension (Dumbbell)4 Sets
12 Reps
-
5B
Incline Curl (Dumbbell)4 Sets
10 Reps
-
Day 4
1
Leg Curl3 Sets
12 Reps
-
2
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
-
3
Leg Extension4 Sets
14 Reps
-
4
Back Extension3 Sets
12-18 Reps
-
5
Calf Raise (Leg Press)3 Sets
20 Reps
-