Program Description
**DC Upper Lower** is a comprehensive 12-week workout program designed to build strength and muscle through a balanced upper and lower body split. With 48 sessions spread across the weeks, this program includes a variety of exercises targeting major muscle groups, ensuring a well-rounded approach to fitness. Each workout emphasizes progressive overload, allowing you to track your progress and continually challenge yourself. Whether you're looking to increase your lifting capacity or sculpt your physique, this program will guide you every step of the way. Get ready to transform your training routine and achieve your fitness goals!
Program Overview
- LevelIntermediate, Beginner
- GoalBodybuilding, Athletics, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedNov 30, 2025 07:28
- Last EditedNov 30, 2025 09:07
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.1%
Glutes
13.9%
Hamstrings
12.8%
Abs
9.2%
Upper Back
8.7%
Lats
7.5%
Front Delts
7.5%
Chest
5.7%
Triceps
5.4%
Middle Delts
5.1%
Lower Back
4.3%
Adductors
2.6%
Biceps
2.6%
Rear Delts
0.5%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
RPE 6-10
2
Leg Extension
3
RPE 10-10
3
Walking Lunge (Dumbbell)
4
RPE 10-10
4
Hanging Leg Raise
3
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
RPE 6-10
2
Leg Extension
3
RPE 10-10
3
Walking Lunge (Dumbbell)
4
RPE 10-10
4
Hanging Leg Raise
3
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
RPE 6-10
2
Leg Extension
3
RPE 10-10
3
Walking Lunge (Dumbbell)
4
RPE 10-10
4
Hanging Leg Raise
3
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
RPE 6-10
2
Leg Extension
3
RPE 10-10
3
Walking Lunge (Dumbbell)
4
RPE 10-10
4
Hanging Leg Raise
3
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
RPE 6-10
2
Leg Extension
3
RPE 10-10
3
Walking Lunge (Dumbbell)
4
RPE 10-10
4
Hanging Leg Raise
3
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
RPE 6-10
2
Leg Extension
3
RPE 10-10
3
Walking Lunge (Dumbbell)
4
RPE 10-10
4
Hanging Leg Raise
3
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
RPE 6-10
2
Leg Extension
3
RPE 10-10
3
Walking Lunge (Dumbbell)
4
RPE 10-10
4
Hanging Leg Raise
3
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
RPE 6-10
2
Leg Extension
3
RPE 10-10
3
Walking Lunge (Dumbbell)
4
RPE 10-10
4
Hanging Leg Raise
3
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
RPE 6-10
2
Leg Extension
3
RPE 10-10
3
Walking Lunge (Dumbbell)
4
RPE 10-10
4
Hanging Leg Raise
3
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
RPE 6-10
2
Leg Extension
3
RPE 10-10
3
Walking Lunge (Dumbbell)
4
RPE 10-10
4
Hanging Leg Raise
3
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
RPE 6-10
2
Leg Extension
3
RPE 10-10
3
Walking Lunge (Dumbbell)
4
RPE 10-10
4
Hanging Leg Raise
3
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
RPE 6-10
2
Leg Extension
3
RPE 10-10
3
Walking Lunge (Dumbbell)
4
RPE 10-10
4
Hanging Leg Raise
3
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
RPE 10-10
2
Lat Pulldown
3
RPE 10-10
3
Military Press (Barbell)
4
RPE 6-10
4
Lateral Raise (Dumbbell)
3
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
RPE 10-10
2
Lat Pulldown
3
RPE 10-10
3
Military Press (Barbell)
4
RPE 6-10
4
Lateral Raise (Dumbbell)
3
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
RPE 10-10
2
Lat Pulldown
3
RPE 10-10
3
Military Press (Barbell)
4
RPE 6-10
4
Lateral Raise (Dumbbell)
3
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
RPE 10-10
2
Lat Pulldown
3
RPE 10-10
3
Military Press (Barbell)
4
RPE 6-10
4
Lateral Raise (Dumbbell)
3
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
RPE 10-10
2
Lat Pulldown
3
RPE 10-10
3
Military Press (Barbell)
4
RPE 6-10
4
Lateral Raise (Dumbbell)
3
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
RPE 10-10
2
Lat Pulldown
3
RPE 10-10
3
Military Press (Barbell)
4
RPE 6-10
4
Lateral Raise (Dumbbell)
3
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
RPE 10-10
2
Lat Pulldown
3
RPE 10-10
3
Military Press (Barbell)
4
RPE 6-10
4
Lateral Raise (Dumbbell)
3
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
RPE 10-10
2
Lat Pulldown
3
RPE 10-10
3
Military Press (Barbell)
4
RPE 6-10
4
Lateral Raise (Dumbbell)
3
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
RPE 10-10
2
Lat Pulldown
3
RPE 10-10
3
Military Press (Barbell)
4
RPE 6-10
4
Lateral Raise (Dumbbell)
3
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
RPE 10-10
2
Lat Pulldown
3
RPE 10-10
3
Military Press (Barbell)
4
RPE 6-10
4
Lateral Raise (Dumbbell)
3
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
RPE 10-10
2
Lat Pulldown
3
RPE 10-10
3
Military Press (Barbell)
4
RPE 6-10
4
Lateral Raise (Dumbbell)
3
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
RPE 10-10
2
Lat Pulldown
3
RPE 10-10
3
Military Press (Barbell)
4
RPE 6-10
4
Lateral Raise (Dumbbell)
3
RPE 10-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
RPE 6-10
2
Leg Curl
3
RPE 10-10
3
Single Leg Deadlift
3
RPE 10-10
4
Hanging Leg Raise
3
RPE 10-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
RPE 6-10
2
Leg Curl
3
RPE 10-10
3
Single Leg Deadlift
3
RPE 10-10
4
Hanging Leg Raise
3
RPE 10-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
RPE 6-10
2
Leg Curl
3
RPE 10-10
3
Single Leg Deadlift
3
RPE 10-10
4
Hanging Leg Raise
3
RPE 10-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
RPE 6-10
2
Leg Curl
3
RPE 10-10
3
Single Leg Deadlift
3
RPE 10-10
4
Hanging Leg Raise
3
RPE 10-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
RPE 6-10
2
Leg Curl
3
RPE 10-10
3
Single Leg Deadlift
3
RPE 10-10
4
Hanging Leg Raise
3
RPE 10-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
RPE 6-10
2
Leg Curl
3
RPE 10-10
3
Single Leg Deadlift
3
RPE 10-10
4
Hanging Leg Raise
3
RPE 10-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
RPE 6-10
2
Leg Curl
3
RPE 10-10
3
Single Leg Deadlift
3
RPE 10-10
4
Hanging Leg Raise
3
RPE 10-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
RPE 6-10
2
Leg Curl
3
RPE 10-10
3
Single Leg Deadlift
3
RPE 10-10
4
Hanging Leg Raise
3
RPE 10-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
RPE 6-10
2
Leg Curl
3
RPE 10-10
3
Single Leg Deadlift
3
RPE 10-10
4
Hanging Leg Raise
3
RPE 10-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
RPE 6-10
2
Leg Curl
3
RPE 10-10
3
Single Leg Deadlift
3
RPE 10-10
4
Hanging Leg Raise
3
RPE 10-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
RPE 6-10
2
Leg Curl
3
RPE 10-10
3
Single Leg Deadlift
3
RPE 10-10
4
Hanging Leg Raise
3
RPE 10-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
RPE 6-10
2
Leg Curl
3
RPE 10-10
3
Single Leg Deadlift
3
RPE 10-10
4
Hanging Leg Raise
3
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
RPE 6-10
2
Hip Thrust (Barbell)
4
RPE 6-10
3
Incline Bench Press (Dumbbell)
3
RPE 10-10
4
Pull-Up (Band)
3
RPE 10-10
5
Split Squat Front Foot Elevated (Smith Machine)
3
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
RPE 6-10
2
Hip Thrust (Barbell)
4
RPE 6-10
3
Incline Bench Press (Dumbbell)
3
RPE 10-10
4
Pull-Up (Band)
3
RPE 10-10
5
Split Squat Front Foot Elevated (Smith Machine)
3
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
RPE 6-10
2
Hip Thrust (Barbell)
4
RPE 6-10
3
Incline Bench Press (Dumbbell)
3
RPE 10-10
4
Pull-Up (Band)
3
RPE 10-10
5
Split Squat Front Foot Elevated (Smith Machine)
3
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
RPE 6-10
2
Hip Thrust (Barbell)
4
RPE 6-10
3
Incline Bench Press (Dumbbell)
3
RPE 10-10
4
Pull-Up (Band)
3
RPE 10-10
5
Split Squat Front Foot Elevated (Smith Machine)
3
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
RPE 6-10
2
Hip Thrust (Barbell)
4
RPE 6-10
3
Incline Bench Press (Dumbbell)
3
RPE 10-10
4
Pull-Up (Band)
3
RPE 10-10
5
Split Squat Front Foot Elevated (Smith Machine)
3
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
RPE 6-10
2
Hip Thrust (Barbell)
4
RPE 6-10
3
Incline Bench Press (Dumbbell)
3
RPE 10-10
4
Pull-Up (Band)
3
RPE 10-10
5
Split Squat Front Foot Elevated (Smith Machine)
3
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
RPE 6-10
2
Hip Thrust (Barbell)
4
RPE 6-10
3
Incline Bench Press (Dumbbell)
3
RPE 10-10
4
Pull-Up (Band)
3
RPE 10-10
5
Split Squat Front Foot Elevated (Smith Machine)
3
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
RPE 6-10
2
Hip Thrust (Barbell)
4
RPE 6-10
3
Incline Bench Press (Dumbbell)
3
RPE 10-10
4
Pull-Up (Band)
3
RPE 10-10
5
Split Squat Front Foot Elevated (Smith Machine)
3
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
RPE 6-10
2
Hip Thrust (Barbell)
4
RPE 6-10
3
Incline Bench Press (Dumbbell)
3
RPE 10-10
4
Pull-Up (Band)
3
RPE 10-10
5
Split Squat Front Foot Elevated (Smith Machine)
3
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
RPE 6-10
2
Hip Thrust (Barbell)
4
RPE 6-10
3
Incline Bench Press (Dumbbell)
3
RPE 10-10
4
Pull-Up (Band)
3
RPE 10-10
5
Split Squat Front Foot Elevated (Smith Machine)
3
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
RPE 6-10
2
Hip Thrust (Barbell)
4
RPE 6-10
3
Incline Bench Press (Dumbbell)
3
RPE 10-10
4
Pull-Up (Band)
3
RPE 10-10
5
Split Squat Front Foot Elevated (Smith Machine)
3
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
RPE 6-10
2
Hip Thrust (Barbell)
4
RPE 6-10
3
Incline Bench Press (Dumbbell)
3
RPE 10-10
4
Pull-Up (Band)
3
RPE 10-10
5
Split Squat Front Foot Elevated (Smith Machine)
3
RPE 10-10
Week 1
1 / 12 Weeks
Day 2
1
Chest Supported Row (Machine)4 Sets
@10-10
2
Lat Pulldown3 Sets
@10-10
3
Military Press (Barbell)4 Sets
@6-10
4
Lateral Raise (Dumbbell)3 Sets
@10-10
Day 4
1
Bench Press (Barbell)4 Sets
@6-10
2
Hip Thrust (Barbell)4 Sets
@6-10
3
Incline Bench Press (Dumbbell)3 Sets
@10-10
4
Pull-Up (Band)3 Sets
@10-10
5
Split Squat Front Foot Elevated (Smith Machine)3 Sets
@10-10
Day 1
1
Squat (Barbell)4 Sets
@6-10
2
Leg Extension3 Sets
@10-10
3
Walking Lunge (Dumbbell)4 Sets
@10-10
4
Hanging Leg Raise3 Sets
@6-10
Day 3
1
Romanian Deadlift (Barbell)4 Sets
@6-10
2
Leg Curl3 Sets
@10-10
3
Single Leg Deadlift3 Sets
@10-10
4
Hanging Leg Raise3 Sets
@10-10