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Ultimate Upper Lower

by Anonymous A.

Program Description

This program has the best of the best bodybuilding routines pieced together into the ULTIMATE UL!!!!! This program is only one week because you are meant to add 1 rep, or 5-10 lbs onto ideally every exercise each week… BEAT THAT LOGBOOK!!!!

Program Overview

  • Level
    Intermediate, Advanced, Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    80 minutes
  • Created
    Jul 07, 2025 09:21
  • Last Edited
    Jul 10, 2025 01:20

Summary

Transform your training with the Ultimate Upper Lower program, designed for serious lifters looking to maximize strength and muscle gains in just one week. This 4-day split combines targeted upper and lower body workouts, featuring essential lifts like the Barbell Bench Press and Squat, alongside effective accessory movements. Perfect for those with access to a full gym, this program will challenge your limits and push you toward your fitness goals. Get ready to build muscle, increase power, and elevate your performance!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Barbell)
4
12 reps
-
3
Pec Fly (Dumbbell)
3
12 reps
-
4
Wide Grip Pull-Up
4
12 reps
-
5
Seated Wide-Grip Row (Cable)
4
10 reps
-
6
T-Bar Row
4
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
8
Behind-the-Neck Push Press
4
8 reps
-
9
Preacher Curl (Barbell)
4
10 reps
-
10
Dip (Bodyweight)
3
15 reps
-
11
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Extension
3
20 reps
-
3
Hack Squat
4
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Lat Pulldown (Close Grip)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
6 reps
-
6
Cable Crossover
3
15 reps
-
7
Seated Shoulder Press (Dumbbell)
4
10 reps
-
8
Lateral Raise (Dumbbell)
4
10 reps
-
9
Dip (Bodyweight)
3
15 reps
-
10
Preacher Curl (Barbell)
4
12 reps
-
11
Incline Curl (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Leg Extension
4
20 reps
-
4
Leg Curl
3
15 reps
-
5
Seated Calf Raise
5
10 reps
-
Week 1
1 / 1 Weeks
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Leg Extension
3 Sets
20 Reps
-
3
Hack Squat
4 Sets
10 Reps
-
4
Lying Leg Curl
3 Sets
12 Reps
-
5
Seated Calf Raise
5 Sets
15 Reps
-
Day 1
1
Bench Press (Barbell)
4 Sets
12 Reps
-
2
Incline Bench Press (Barbell)
4 Sets
12 Reps
-
3
Pec Fly (Dumbbell)
3 Sets
12 Reps
-
4
Wide Grip Pull-Up
4 Sets
12 Reps
-
5
Seated Wide-Grip Row (Cable)
4 Sets
10 Reps
-
6
T-Bar Row
4 Sets
10 Reps
-
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
8
Behind-the-Neck Push Press
4 Sets
8 Reps
-
9
Preacher Curl (Barbell)
4 Sets
10 Reps
-
10
Dip (Bodyweight)
3 Sets
15 Reps
-
11
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
Day 3
1
Deadlift (Barbell)
4 Sets
6 Reps
-
2
Lat Pulldown (Close Grip)
3 Sets
8 Reps
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
5
Bench Press (Barbell)
4 Sets
6 Reps
-
6
Cable Crossover
3 Sets
15 Reps
-
7
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
8
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
9
Dip (Bodyweight)
3 Sets
15 Reps
-
10
Preacher Curl (Barbell)
4 Sets
12 Reps
-
11
Incline Curl (Dumbbell)
4 Sets
12 Reps
-
Day 4
1
Hack Squat
3 Sets
15 Reps
-
2
Squat (Barbell)
4 Sets
6 Reps
-
3
Leg Extension
4 Sets
20 Reps
-
4
Leg Curl
3 Sets
15 Reps
-
5
Seated Calf Raise
5 Sets
10 Reps
-