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Upper/Lower (1)

by Mohamed B.

Program Description

To gain muscles with less fatigues

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Jun 27, 2025 02:55
  • Last Edited
    Jul 10, 2025 01:17

Summary

Elevate your training with the Upper/Lower (1) program, designed for those ready to push their limits in just one week. This 5-day split focuses on upper body strength and hypertrophy, featuring a mix of dumbbell, barbell, and machine exercises to target all major muscle groups. From explosive bench presses to challenging pull-ups, each session is crafted to maximize gains and enhance your overall performance. Get ready to build strength and sculpt your physique with this comprehensive gym-based routine!
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.2%
Upper Back
11%
Triceps
10%
Chest
9.7%
Quadriceps
8.6%
Lats
8.2%
Front Delts
7.2%
Hamstrings
6.1%
Abs
5.5%
Middle Delts
5.3%
Forearms
4.7%
Glutes
4.1%
Calves
2.4%
Rear Delts
2.2%
Adductors
1.6%
Cardio
0.8%
Abductors
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-11 reps
RPE 10
2
Lat Pulldown
2
6-11 reps
RPE 10
3
Dumbbell Row
2
7-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-11 reps
RPE 10
6
Lateral Raise (Cable)
2
6-12 reps
RPE 10
7
Bayesian Curl
1
1
6-12 reps
6-12 reps
RPE 10
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
9
Hammer Curl (Cable)
2
6-11 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-10 reps
RPE 10
2
Incline Bench Press (Barbell)
1
1
6-11 reps
6-11 reps
RPE 10
RPE 9.5
3
Chest Supported Row (Machine)
1
1
8-12 reps
7-12 reps
RPE 10
RPE 10
4
Chest Fly (Cable)
2
6-12 reps
RPE 10
5
Standing Pullover (Cable)
1
1
7-12 reps
7-12 reps
RPE 10
RPE 9.5
6
Single Arm Rear Delt Cable Fly
2
7-11 reps
RPE 10
7
Kelso Shrug
1
1
9-12 reps
8-12 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
9
Overhead Tricep Extension (Cable)
1
1
6-11 reps
5-10 reps
RPE 10
RPE 10
10
Dip (Bodyweight)
1
1
8-15 reps
8-15 reps
RPE 10
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
1
8-13 reps
8-13 reps
8-13 reps
RPE 10
RPE 9.5
RPE 9
2
Leg Press (45 Degrees)
2
1
7-11 reps
7-11 reps
RPE 10
RPE 9.5
3
Leg Extension
3
7-12 reps
RPE 10
4
Lying Leg Curl
2
1
7-11 reps
7-12 reps
RPE 10
RPE 9.5
5
Calf Raise (Machine)
3
8-11 reps
RPE 10
6
Wrist Curls
2
7-12 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
7-12 reps
7-12 reps
RPE 9.5
RPE 9
8
Reverse Bicep Curl (Dumbbell)
2
7-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
6-12 reps
RPE 10
2
Single Arm Row (Cable)
2
6-11 reps
RPE 10
3
Lateral Raise (Cable)
2
6-12 reps
RPE 10
4
Kelso Shrug
2
7-12 reps
RPE 10
5
Bicep Curl (Cable)
2
7-11 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
7
Hammer Curl (Cable)
2
7-11 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
1
6-12 reps
6-12 reps
RPE 10
RPE 9
2
Cable Crunch
3
6-12 reps
RPE 10
3
Cardio
1
30 mins
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Dumbbell)
2 Sets
6-11 Reps
@10
2
Lat Pulldown
2 Sets
6-11 Reps
@10
3
Dumbbell Row
2 Sets
7-12 Reps
@10
4
Incline Bench Press (Dumbbell)
2 Sets
6-12 Reps
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
6-11 Reps
@10
6
Lateral Raise (Cable)
2 Sets
6-12 Reps
@10
7
Bayesian Curl
1 Set
1 Set
6-12 Reps
6-12 Reps
@10
@10
8
V-Handle Tricep Pushdown (Cable)
2 Sets
6-12 Reps
@10
9
Hammer Curl (Cable)
2 Sets
6-11 Reps
@10
Day 2
1
Pull-Up (Weighted)
2 Sets
5-10 Reps
@10
2
Incline Bench Press (Barbell)
1 Set
1 Set
6-11 Reps
6-11 Reps
@10
@9.5
3
Chest Supported Row (Machine)
1 Set
1 Set
8-12 Reps
7-12 Reps
@10
@10
4
Chest Fly (Cable)
2 Sets
6-12 Reps
@10
5
Standing Pullover (Cable)
1 Set
1 Set
7-12 Reps
7-12 Reps
@10
@9.5
6
Single Arm Rear Delt Cable Fly
2 Sets
7-11 Reps
@10
7
Kelso Shrug
1 Set
1 Set
9-12 Reps
8-12 Reps
@10
@10
8
Preacher Curl (Dumbbell)
2 Sets
6-12 Reps
@10
9
Overhead Tricep Extension (Cable)
1 Set
1 Set
6-11 Reps
5-10 Reps
@10
@10
10
Dip (Bodyweight)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@9.5
Day 3
1
Squat (Barbell)
3 Sets
1 Set
1 Set
8-13 Reps
8-13 Reps
8-13 Reps
@10
@9.5
@9
2
Leg Press (45 Degrees)
2 Sets
1 Set
7-11 Reps
7-11 Reps
@10
@9.5
3
Leg Extension
3 Sets
7-12 Reps
@10
4
Lying Leg Curl
2 Sets
1 Set
7-11 Reps
7-12 Reps
@10
@9.5
5
Calf Raise (Machine)
3 Sets
8-11 Reps
@10
6
Wrist Curls
2 Sets
7-12 Reps
@10
7
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
7-12 Reps
7-12 Reps
@9.5
@9
8
Reverse Bicep Curl (Dumbbell)
2 Sets
7-12 Reps
@10
Day 4
1
Incline Chest Fly (Dumbbell)
2 Sets
6-12 Reps
@10
2
Single Arm Row (Cable)
2 Sets
6-11 Reps
@10
3
Lateral Raise (Cable)
2 Sets
6-12 Reps
@10
4
Kelso Shrug
2 Sets
7-12 Reps
@10
5
Bicep Curl (Cable)
2 Sets
7-11 Reps
@10
6
V-Handle Tricep Pushdown (Cable)
2 Sets
6-12 Reps
@10
7
Hammer Curl (Cable)
2 Sets
7-11 Reps
@10
Day 5
1
Leg Raise (Captain's Chair)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@10
@9
2
Cable Crunch
3 Sets
6-12 Reps
@10
3
Cardio
1 Set
30 mins
@10